WHat's your rep range?
An example of a rep range is 5-8 reps per set.
yea i do 5-8
only time i go above 8 is if im doing isolation movements like flies and arms
So you were able to do 8 reps of 200 for three sets? how many minutes rest did you do in between sets?
i usually put 205 on
first set get 8
2nd get 6ish
3rd 5-6 ish also
i take 1-2 min break between each
Do you go to failure or do you leave one or two reps per set?
Increase the rest to 3 minutes - this will allow you to get 8 in your 2nd set.
And may be your 3rd.
i always go to failure
and somtime i leave 3 just depends how i feel. if i feel like i can do it i will.
Don't go to failure and you'll be able to do 3 sets of 8.
Or if you plan to go to failure, don't do so with the bench press. Do so with dumbbell press or pushups after having done your 205 x 8 x 3. It wouldn't be funny if you got squashed.
lol geting 8 reps for me is failure. i did chest yesterday and there was no way i could get 9.
For my bench routine i start at 205-8 /220 -6 /235 - 4 /245-2 this is just for bench mind you. if you lift 2-3 seconds down 1-2 seconds up this should be enough to put gains on as long as you track progress.. get a book and write it down, do the same workout every week until you can get all the reps then increase by 5 pounds. Mind you this is my optimal increase depending on how i feel. If i go too heavy than i normally end up with bad form or straining. So small steady increases. After about 3-4 weeks you can usually hit a gain, Just as long as you track progress. Best of luck too you, hope this helps. This is my chest day routine
Chest -
Flat bench 205-8/220-6/235-4/245-2
Inc bench 165-8/180-6/195-4/210-2
DB flat bench 85-6/90-6/95-6 (squeeze at top)
DB decline bench 75-8/75-8/75-8
Then i incorporate triceps. But thats it for chest.
