ExRx.net

Hi

My sister has entered some ultra fit competition in her gym. Part of it requires her to bench Xkg for 40 reps (i dont know any other details). Currently, she can bench this weight for 17reps. The competition is in 5 weeks and she has asked me the best way to train for this part of it, which has caused some debate...

So, quick summary:

She's required to bench X kg for 40 reps
She can only bench X kg for 17 reps at the moment.

She normally trains in the 10-15 rep range. Therefore, I suggested that she trained at 40 reps with a lighter weight and work up (to X kg). Thoughts being that this is deffinitly muscle endurance and she has never trained at such high reps before so it is a shock to her system when going so high.

You also have the typical powerlifter who can out lift the typical bodybuilder for one rep, but can't complete more reps with a lighter weight than the bodybuilder - very general I know!

The opposing arguement was that she should lift heavy so that the competition weight felt light on the day and she would be able to "hammer" out 40 reps.

What do you guys think?

Thanks

KP

Perhaps she should stick with the prescribed weight and just try to perform more reps each workout until she reaches 40. For example, she could do 2-3 sets of 17 reps, then 2-3 sets of 20 reps next time and 2-3 sets of 25 after that.