How Many Reps of 135 to Bench 225: A Comprehensive Guide

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If you’re a weightlifter or a gym enthusiast, you’re probably no stranger to the pursuit of bench pressing 225 pounds. But have you ever wondered, how many reps of 135 to bench 225? In this article, we’ll dive into the world of strength training and explore the answer to this question.

Understanding the Concept of Progressive Overload

Before we dive into the nitty-gritty of reps and sets, it’s essential to understand the concept of progressive overload. Progressive overload refers to the gradual increase in weight or resistance to challenge your muscles and promote growth. In the context of bench pressing 225 pounds, how many reps of 135 to bench 225 becomes a critical question.

The Importance of Building a Strong Foundation

To bench press 225 pounds, you need to have a strong foundation in place. This means building a solid base of strength through consistent training and progressive overload. How many reps of 135 to bench 225 becomes a moot point if you’re not regularly challenging your muscles.

Assessing Your Current Strength Level

Before we can determine how many reps of 135 to bench 225, we need to assess your current strength level. This means performing a one-rep max (1RM) test to determine your maximum strength capacity.

Performing a 1RM Test

To perform a 1RM test, follow these steps:

Warm up thoroughly with light cardio and dynamic stretching.
Load the barbell with a weight that you think you can lift for one rep.
Lie on a flat bench and grip the barbell with your hands shoulder-width apart.
Lower the barbell to your chest, then press upwards until your arms are fully extended.
Take note of the weight and repeat the process, increasing the weight in increments of 2.5-5lbs until you reach your maximum strength capacity.

Calculating Your Strength Level

Once you’ve performed a 1RM test, you can calculate your strength level as a percentage of your maximum strength capacity. For example, if your 1RM is 200 pounds, your strength level would be:

1-2 reps: 90-100% of your 1RM
3-5 reps: 80-90% of your 1RM
6-8 reps: 70-80% of your 1RM
9-12 reps: 60-70% of your 1RM

Determining How Many Reps of 135 to Bench 225

Using the calculations above, we can determine how many reps of 135 to bench 225. Assuming you’re currently bench pressing 135 pounds for 8-10 reps, we can estimate your strength level to be around 70-80% of your 1RM.

To progress from 135 pounds to 225 pounds, you’ll need to increase your strength level by 40-50%. This means performing exercises that challenge your chest, shoulders, and triceps, such as:

Chest Exercises

Barbell bench press: 3-5 sets of 8-12 reps
Incline dumbbell press: 3-5 sets of 10-15 reps
Cable flyes: 3-5 sets of 12-15 reps

Shoulder Exercises

Standing military press: 3-5 sets of 8-12 reps
Seated dumbbell shoulder press: 3-5 sets of 10-12 reps
Lateral raises: 3-5 sets of 12-15 reps

Tricep Exercises

Tricep pushdowns: 3-5 sets of 10-12 reps
Overhead dumbbell extension: 3-5 sets of 12-15 reps
Skull crushers: 3-5 sets of 8-10 reps

Creating a Training Plan

To how many reps of 135 to bench 225, you’ll need to create a training plan that incorporates progressive overload and exercises that target your chest, shoulders, and triceps. A sample training plan might look like this:

Monday (Chest Day):

Barbell bench press: 3-5 sets of 8-12 reps
Incline dumbbell press: 3-5 sets of 10-12 reps
Cable flyes: 3-5 sets of 12-15 reps

Wednesday (Shoulder Day):

Standing military press: 3-5 sets of 8-12 reps
Seated dumbbell shoulder press: 3-5 sets of 10-12 reps
Lateral raises: 3-5 sets of 12-15 reps

Friday (Tricep Day):

Tricep pushdowns: 3-5 sets of 10-12 reps
Overhead dumbbell extension: 3-5 sets of 12-15 reps
Skull crushers: 3-5 sets of 8-10 reps

Conclusion

How many reps of 135 to bench 225 is a common question among weightlifters and gym enthusiasts. To answer this question, we need to assess our current strength level, calculate our strength percentage, and create a training plan that incorporates progressive overload and exercises that target our chest, shoulders, and triceps. By following these steps and sticking to a consistent training plan, you’ll be well on your way to bench pressing 225 pounds in no time.