decreasing the reps?

**5'9'** · 05-20-2004, 01:31 AM

I have been following a routine consisiting of 3 sets of 10 reps & i had good initial gains, but over the last month although i have increased my lifts i feel i have made little progress towards my goal to gain mass.

I am thinking it might be time to up the weights slightly and drop the reps to x8 instead of x10 , what do you guys think, and how much should i increase the weight? till i max out on the 8th rep?

Thanks for your help.

**atherjen** · 05-20-2004, 04:11 AM

I HIGHLY suggest switching things around in your routine every so often, as thats the key to progress. If you do that same exercises, same reps, same sets weekly-our bodys adapt.
cut back to say 6-8reps for a while, ensuring that you are also changing the exercises(to build mass-rely more on compound movements vs.machines).

**5'9'** · 05-20-2004, 05:17 AM

yeah cos im doing the same thing on the same machines etc, i will give it a try mixing it up a little tho , thanks

**atherjen** · 05-20-2004, 05:28 AM

ohh goodness, then its def time for the change!!

you say "machines" ....exactly how much are you relying on them? again as I stated before, try and base your workouts more on compound movements.

**5'9'** · 05-24-2004, 05:28 AM

relying on them..well irely on them for 2 out of my 3 workouts a week as the gym has a large number of these and only a small area of free weights, i follow a free weight routine once a week at home ( my 3 workouts are all full body ones)

**5'9'** · 05-25-2004, 07:04 AM

bump , anyone else?

**Julz** · 05-25-2004, 07:14 AM

Try to change what you do around. Order of exercises, what you do, etc. I never do the same workout twice (I hit the same bodypart on the same day though). Also try adding super- or giant sets to your routine, or do dropsets as finishers.

**KataMaStEr** · 05-25-2004, 07:16 AM

Yes drop to 4 - 6 - 8 reps range, should be weight for you to struggle in the last few reps. Shouldn’t feel like you putting them up easy.

**LAM** · 05-25-2004, 08:34 AM

Originally posted by 5'9'
I have been following a routine consisiting of 3 sets of 10 reps & i had good initial gains, but over the last month although i have increased my lifts i feel i have made little progress towards my goal to gain mass.

I am thinking it might be time to up the weights slightly and drop the reps to x8 instead of x10 , what do you guys think, and how much should i increase the weight? till i max out on the 8th rep?

Thanks for your help.

IMO...you need to vary your rep range.

typically I go lower on compound movements, 6-10 reps and higer on isolation movements, 10-60 reps...

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