Sunday, October 25, 2009

Can you increase your strength by lifting a single amount of weight more times?

Let's say you're bench pressing 135 pounds. If you bench press 135 once and that's all that you can do, then 135 is your one rep max. So then you keep lifting 135 pounds over the course of weeks and months and then you gain the ability to lift 135 pounds 8 times in a row. That would mean that your one rep max is now above 135. So does this mean that the more consecutive repetitions that you can will yourself to perform, the more strength that can be derived from lifting an amount of weight? Is each marginal repetition like adding "points" to your strength level? If you are capable of lifting a weight 8 times in a row but you only perform sets of 2 reps, will strength decrease? I've noticed that it's possible to lift submaximal weight for weeks and then test your 1rep max and see an increase without ever having lifted maximal amounts during the time of the increase. Is it possible to just lift a weight more and more consecutive times and then it will correlate with a strength increase?
Answer:
If you want to increase your strength, instead of staying at 135 you would add plates.Higher reps are more for toning, not building.
If you want to bulk up your muscles you need to lift heavier weight, but less repitions. If you want to tone up, Or cut up, you lift lighter weight but more repitions.
It's difficult to have a very productive set that is fewer than 5 or six reps. If you can't lift a weight at least 5 times with strictlly controled form than you are just fooling around, stroking your ego and not on a path to serious strength gains or toward making good gains in mass. Only very occasionally would sets below five reps ever be recommended and even then it would only be at the culmination of a 7-10 week powerlifting program where target reps start near 8-10 and gradually decrease as weight gradually increases and even then such a plan would not be the way you would want to lift all the time. To see a plan like the one described check out:
strength is a technique of producing tension in the body. lifting less than 80-85% doesn't produce enough tension ./the 135 for one rep max theory seems flawed because because you bench pressing muscles are under 100% load which isn't good to do especially if its one rep and its every workout. looks like an injury waiting to happen.also, unless someone is competing in lifting,one rep maxs are of what value?over 5 rep max,pushing body to the limit for what purpose/ lifting strength is built ideally with 5-6 rep sets,80%-105% cycles./ learned what i know from book Power to the People and its so easy to increase strength, its unbelievable/about 2reps of 8rep max. ,you could even do it everyday. probably wouldn't decrease strength much,i quessing

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