Bodybuilders, and even those who just lift weights to look good naked, don’t need to train like powerlifters, always chasing one rep maxes. But everyone needs to build a foundation of strength. This will help you to create enough tension and make higher-rep pump work more effective.
Here are a few metrics to shoot for:
- Bench Press: 1.5 x bodyweight
- Squat: 2 x bodyweight or front squat 1.75 x bodyweight
- Deadlift: 2 x bodyweight
- Pull-Up: 12 reps, full range of motion. This will help you access your relative strength.
Hammer the close-grip bench presses, dips, and overhead presses too.
Remember, the stronger you are, the greater your ability to recruit muscle fibers. And the more muscle fibers you recruit, the more muscle fibers you can blast into oblivion until they grow.