Vertical leap training discussions
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allrite, i read the article of isometric training i just had one question.
i can bench 135 10 times and my 1RM is 180.
so what weight should i use for isometric training on my bench press??? and if i did iso's for bench, where should i hold the weight?
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isometrics is reallly good workout on the bench. it helps strengthen your overall upper body. u should do isometrics at the bottom of the lift. also at the middle of the lift and at the top of your lift with elbows slightly bent. usually 3sets of 6secs will do but it all depends on your body and whats best for you. u should use at least 45% of your rpm no more than 85%, but the higher u go the lower the secs.
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"minimal threshold of tension required to stimulate strength and hypertrophy gains is around 70% load, except in the rank beginners.
That means in order to increase strength you should use at least a 70% load and strength actually responds better to loads in the 80-90% range. "
So if your 1rm is 180 you need to use at least 125lbs (70%) and would be bettter of working somewhere between 145(80%) and 160 (90%)
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