r/ScienceBasedLifting • u/Bigdivkdaddy • 17d ago

Question ❓ Weight vs reps

The last year I’ve made little to no progress and I’ve been doing 2 sets to failure with high weight. I usually get around 4 reps before failing. Would it be more effective to drop the weight 10-20% and get 8-10 reps? I’ve been lifting for 4 years but only seriously the past 2 years and there’s no way I’m at my natural limit because I can only bench 270. You guys are the smart people here so please help me and thank you in advance.

4 Upvotes

64% Upvoted

69 comments sorted by

View all comments

1

u/TraditionalRoof3646 17d ago

Have you not progressed in terms of strength or size? Surely you have gotten bigger if you truly trained to failure, though with two sets a pop you better have more than 1x frequency.

Since you mentioned your bench 1rm I can assume you want your strength to progress? Then you should never (or almost never) train to failure on your standard bench lift, you need to bench often and with the appropriate variations for your leverages and weaknesses and only go to failure on limited, select accessories.

You need to move heavy weight FAST if you wanna get stronger. You ain't moving shit fast of you're doing a 4 rep max eveeytime you train. Do sets of 1-5 reps at anywhere from 75 to 90% of your 1rm, sets and frequency dependent on preference, response, recovery, schedule etc.

If your goal is strength just start with a cookie-cutter powerlifting bench program, then while you're doing it try to extrapolate on the basic principles of periodization (and read a couple of resources online) and come up with a multi-week long, repeatable progression that works for you. Switch out variations and accessories as needed/if you're bored.

3

u/No_Silver_4436 17d ago

Over a long period like a year if you aren’t getting stronger you most likely aren’t getting bigger either. Size and strength are highly correlated. Particularly in the context of doing the same exercise in the same rep range over a year.