Ironworks Gaming Forum - View Single Post - Anyone interested in a GREAT bench press program?

Sir Kenyth · 11-03-2003, 11:48 AM

The 1/2 neg stands for a negative repetition or, as some refer to it, a half rep. Do you know how to do these? Also, the three places at the end of the worksheet that have a single repetition are the tests.

When warming up, you don't want to strain. Do a few sets of progressive weights, starting off light, and ending at about 2/3 of your max weight. Only do enough reps to warm up and loosen up the muscles. This may take a little experimentation on your part to find out what works best for you. Your warm up requirements also change as you go on, so always think about how your muscles feel for future reference.

On how to get your 1 rep max, you will NEED a partner. First warm up. Then, figure about 2/3 of your body weight (if you are in decent shape and not seriously overweight) or two times the weight you can do ten times and give it a try. Keep upping the weight 5 lbs. until you can't lift it. Back down five pounds at a time if you can't lift it. Use common sense with this approach. If you can easily lift the weight, you can add more than five pounds at a time. If it drops on you like a loony tunes safe, take off more than five. This will give you your starting weight.

You should use free weights with a partner always for the maximum benefit. If you don't have free weights, machines are certainly better than nothing. Just remember that negatives need a partner and negatives are a crucial part of the program. Always remeber that the weight you do on a machine is only for that make and model of machine. If you change to another type of machine or free weights, you must recalculate your one rep max. Machines always support the weight in one way or another and each machine is different.

Let me know if you have any more questions!

11-03-2003, 11:48 AM	#24
Sir Kenyth Fzoul Chembryl Join Date: August 30, 2001 Location: somewhere Age: 55 Posts: 1,785	The 1/2 neg stands for a negative repetition or, as some refer to it, a half rep. Do you know how to do these? Also, the three places at the end of the worksheet that have a single repetition are the tests. When warming up, you don't want to strain. Do a few sets of progressive weights, starting off light, and ending at about 2/3 of your max weight. Only do enough reps to warm up and loosen up the muscles. This may take a little experimentation on your part to find out what works best for you. Your warm up requirements also change as you go on, so always think about how your muscles feel for future reference. On how to get your 1 rep max, you will NEED a partner. First warm up. Then, figure about 2/3 of your body weight (if you are in decent shape and not seriously overweight) or two times the weight you can do ten times and give it a try. Keep upping the weight 5 lbs. until you can't lift it. Back down five pounds at a time if you can't lift it. Use common sense with this approach. If you can easily lift the weight, you can add more than five pounds at a time. If it drops on you like a loony tunes safe, take off more than five. This will give you your starting weight. You should use free weights with a partner always for the maximum benefit. If you don't have free weights, machines are certainly better than nothing. Just remember that negatives need a partner and negatives are a crucial part of the program. Always remeber that the weight you do on a machine is only for that make and model of machine. If you change to another type of machine or free weights, you must recalculate your one rep max. Machines always support the weight in one way or another and each machine is different. Let me know if you have any more questions! __________________ Master Barbsman and wielder of the razor wit!<br /><br />There are dark angels among us. They present themselves in shining raiment but there is, in their hearts, the blackness of the abyss.