#ONE REP MAX CALCULATOR BENCH HOW TO#

There's no pride in setting a new bench press max if the barbell crushes your vital organs. Keep the repetitions within range 1 - 3, and ideally, you should have someone to watch over you (a so-called spotter). This is the fastest route to increase your one-rep max, but you shouldn't overdo it. This type of training is about lifting heavy weights at speed to exert maximal force quickly, but not to be confused with explosive movements. If you're a bodybuilder, you probably aim for this percentage. Hypertrophy is a sophisticated way to speak about building muscle mass. This type of training uses the greatest number of repetitions and also increases your metabolic rate for a couple of hours. To put it simply, the greater your endurance, the longer you can keep moving.

Endurance is the ability of a muscle (group) to continue contracting over an extended time period.

#ONE REP MAX CALCULATOR BENCH HOW TO#

Your muscles will learn how to generate power without becoming too large and slow. Therefore, explosive power in sports relates to your ability to exert your maximum strength in minimal time. Think about an explosion - it happens rapidly and releases an enormous amount of energy. This term may be unfamiliar to many people, but it's pretty simple. Knowing your limits may help program your workouts, but the percentage you should use depends on your goal.

One rep max calculator bench