Thread: weight in sets

I would drop the weight of the first set, do something you can hit 8 times, then add a bit of weight and hit it 6 times, then add a bit of weight and hit it four times. That is the exact workout I do for compound chest exercises and I have seen great results.

If you are having trouble doing the same weight for a second set you are likely not resting long enough between sets. I normally rest close to 2 minutes inbetween each set.

i take every set to sorta 1 before i think im gonna fail? so i generally go down in reps each set

I personally would (and do) keep the weight up, do your first 6 and then as many as you can for each addition set thereafter without decreasing the weight. You can't usually expect to get out as many reps as you do the first set but I don't think either way is right or wrong. You can reduce it to hit the target reps for every set or keep it heavy each set and do as many as you can per set. Doesn't matter

Originally Posted by FMJ

I personally would (and do) keep the weight up, do your first 6 and then as many as you can for each addition set thereafter without decreasing the weight. You can't usually expect to get out as many reps as you do the first set but I don't think either way is right or wrong. You can reduce it to hit the target reps for every set or keep it heavy each set and do as many as you can per set. Doesn't matter

ah k thanks for help, and what is the most effective rep range for strength and size? I want to get stronger but obviously want big size increases, from my reading 5-8 is best for this?

Originally Posted by beginnerbb

ah k thanks for help, and what is the most effective rep range for strength and size? I want to get stronger but obviously want big size increases, from my reading 5-8 is best for this?

Yeah, around there works.. but remember to incorportate periodization because nothing works forever.

Originally Posted by beginnerbb

ah k thanks for help, and what is the most effective rep range for strength and size? I want to get stronger but obviously want big size increases, from my reading 5-8 is best for this?

If you want to gain size then you need to lift heavy and eat like a mother f'er.

Originally Posted by Doublebase

If you want to gain size then you need to lift heavy and eat like a mother f'er.

Yup. This too. Thanks Db

how long should u stay in that range for? About 12 weeks? or less, and then after that hit the 8-12 range for a while?

Originally Posted by beginnerbb

if i'm aiming to do between 5-8 reps in a set, and i use a weight where i can do say 6 in my first set, but in the second set with that same weight i can only do 4, should i drop the weight in the second set so i can still do 5-8 reps for the second set?

Try resting longer between sets. If you can do 5 in the first set you should be able to get 5 at least till the 4th set. If not, then your probably not taking enough time to recover.

i normally aim for 3 minutes? Its more like if i can do 8 first set, second set i cant do the same again, i guess its because the weight i use takes me almost to failure on every set and that takes a lot out of you?

Maybe you should clearly state what your goals are because certain methods wil bring different results. NJ is correct, resting longer between sets will help you reach the target rep range but that sacrifice in intensity may be counterproductive to what you're trying to achieve. I suggest you read all the stickies in the Training and Diet&Nutrition forums. These threads will answer almost all of your questions. You'll want to read Cowpimps thread on designing training routines and you'll want to understand periodizing techniques as well as (and most importantly) proper diet concepts. After you have this knowledge, you will have everything you need to get what you're going after.

Do weight you can do for 8 to start with and stop skipping math class.

Originally Posted by FMJ

Maybe you should clearly state what your goals are because certain methods wil bring different results. NJ is correct, resting longer between sets will help you reach the target rep range but that sacrifice in intensity may be counterproductive to what you're trying to achieve. I suggest you read all the stickies in the Training and Diet&Nutrition forums. These threads will answer almost all of your questions. You'll want to read Cowpimps thread on designing training routines and you'll want to understand periodizing techniques as well as (and most importantly) proper diet concepts. After you have this knowledge, you will have everything you need to get what you're going after.

i read the periodization info was very helpful thanks, it said you could alternate week to week, so week 1 do low rep ranges (ie 5-8) with longer rest periods and week 2 do higher rep ranges (8-12) with shorter rest. Can you do say 6 weeks of 5-8 and then do 6 weeks of 8-12? I'd find this easier to track rather than changing every week?

bump

I think doing the same routine for 6 weeks defeats the purpose of periodization. Try doing each rep range for 2 weeks each. I think thats the standard.
I could be wrong though. Maybe 6 weeks is okay. I would seek out Gaz. He's the man on this topic. Check out his website for further info on the subject. getlifting.info

is this gazhole? i've pm'd if this is the case. Thanks for the help