Having trouble switching to strength training

For about four months I endurance trained with moderate weight for 8-10 reps. Recently I decided to start strength training with heavy weight for 5 reps. I'm having a lot of trouble finding my 5 rep max even with % calculators. The weight is always way too easy, but if I up it by only 5 pounds I can barely do 2 reps. Any ideas? Thanks in advance for the help.

 

Have you actually tried getting your 5rm and not relying on the calculators?

 

Calculating your 5 rep max isnt very accurate. It doesnt factor in the natrual body strength that you may have. Your body may be naturally stronger with a higher rep range, than with a lower one etc.

Probably the best way to work out your 5 rep max, would be to use a weight that you can lift for 10 reps. Keep adding a lb or 2 until you reach the 5 rep mark.

I had the same problem going from 10 rep squats, to 20 rep squats. I used a weight that I could lift for 30 reps, and just kept adding weight each workout till I hit my 20 rep max. Worked well.

 

Bump^^ Nothing more to add!

 

How much weight are you currently working with? Or in other words, Is five pounds a significant percentage of what you're lifting?

Regardless, if a five pound jump is too much for you, one solution is to bump the weights up by smaller increments. An easy way to do this is buy yourself some wrist / ankle weights (the ones you can velcro on) and hang them on the bar. These are convenient enough that you can even do it in a public gym.

 

Thanks for the responses. Yes I have tried to find it manually but i can only move in increments of 5 pounds (the smallest plate i have is 2.5 pounds). Its really weird, my 10 rep max for the bench press is 115, but I can't do 120 5 times. Any other ideas?

 

everyone's got a different strength curve. some people can have the same 10RM but a completely different 5RM. it depends on the person. everyone has genetic differences in strength.

 

So do you have any ideas how I could build my 5 rep max up to 120?

 

I'm just gonna fling out ideas here, they may or may not apply:

* You could go with the small increments idea I posted above.

* You could load up 120 on the bar and keep working away at it week after week until you finally hit 5 reps.

* You could get someone to check your technique - you might be doing something wrong. If there's no one you can ask, get a mate/family member to video you and post up a link here.

* You may have a specific weak bodypart that's holding you back. You could try working dips and military press to supplement, or even just inclines and declines.

* You may be working pushing movements only - perhaps you need to train pulling motions (rows, chin ups, etc.)

Just some thoughts.

 

You could always try some power training. 10 rep warmup (not max) then go for 2 - 3 sets of 1 - 3 reps at 120. Also as mentioned, train up the bodyparts that hold you back, perhaps you are lacking the strength in the shoulder girdle perhaps for support etc.

 

I like this idea. Work with the 120lbs and shoot for 1 rep under failure. Hit 3-5 sets of this and do this 2-3Xa week until you are consecutively pushing more reps.

Then hammer your lats, delts, and triceps.

 

I am guessing from your question and your stated 10 rep max that you are new to strength training. I like all the advice above, particularly NaughtykNight and Wazzabi.

My only caveat would be to give it time and don't worry too much. I remember it took me a while to get over 60 kilos when i first started. I was wee and used to do a lot of bodyweight/muscular endurance work - The body adapts at different rates depending on your genetics and previous training.

Make sure that you train your legs and back too. Enjoy!