What should I lift?

[90-notch]

I've been wondering what would be a safe calculation for me to figure out what i should lift for MAX growth of the muscle.

Lately i just hit my higest ever lifted on inclines in a long time of 135lbs (3x10). I know it's sad that i can curl more than i can incline bench but i'm happy that i finally hit a plate.

Now is there away to calculate what i should lift for a workout? I can do the 3x10 pretty easy up until the last set at about 8 on that set my spotter has to jump in.

I was doing a 1x's max calculator and my max lift is 180lbs. Altho it's probably higher because that's only calculatated on 1 set.

Here's the break down of the 1x's max lift calculator

Weight lifted= 135
Reps=10
50% 1RM=90lbs
55% 1RM=99lbs
60% 1RM=108lbs
65% 1RM=117lbs
70% 1RM=126lbs
75% 1RM=135lbs
80% 1RM=144lbs
85% 1RM=153lbs
90% 1RM=162lbs
95% 1RM=171lbs

Where on this chart should i lift for the MAX muscle/strength growth?

[LITTLEMAGS]

i wouldnt use the incline as a set point for max growth. USE a compound movements where the body is more stablized. I gotta find the article but 1 rep range doesnt envoke enough muscle tissue to stimulate muscle fibers. I wouldnt go less than 4 reps if growth is your may concern.

[nitrous_bob]

imo, whatever it takes to do minimum of 3 but no more than 5 per set for a total of 30 , that way your lifting as heavy as possible for the entire workout

more important than the weight is your protein intake and the rest of your diet