about failed and successful sets with less weights

Bajwa_99 · 08-Nov-05, 03:54 PM

ok I've been wondering this for awhile. If I fail to hit the desired number of reps for a set, should I repeat that set and lower weight? or go onto set #2 at lower weight. Because if im doing some sort of exercise like bench press, and i manage to fail the first set due to too much weight, I'm not sure if that one set counts for the 3 sets of bench press I do.

same thing applies in contrast with successful sets that have no overload on my muscles. If I breeze through the first set and find the weight is not heavy enough, do I repeat that very set at a heavier weight, or do I go on to sets 2 and 3?

also one thing i want to know about reps is, through the max-ot workout it says primarily between 4-6 reps you should hit. Does the exercise still have the benefit if i manage to hit the first set with 6 reps,2nd with 5, and 3rd with 4? when im lifting heavy weights do I have to get all 6 reps for every set to get the full benefit of that exercise? I should probably know this, but i'd still like to hear on what you say about it.

**maverick** · 08-Nov-05, 04:01 PM

Quote:

Originally Posted by Bajwa_99

also one thing i want to know about reps is, through the max-ot workout it says primarily between 4-6 reps you should hit. Does the exercise still have the benefit if i manage to hit the first set with 6 reps,2nd with 5, and 3rd with 4? when im lifting heavy weights do I have to get all 6 reps for every set to get the full benefit of that exercise? I should probably know this, but i'd still like to hear on what you say about it.

Thats why they say 4-6, cause lots of times you will lose strength between failure. With the very big exercises, like squat and bench, I usually tend to do a 6,5,4 like you mentioned. 4 rep sets aren't really ideal for hypertrophy, but they are part of the master plan of progressive overload in Max-OT, leading to increased strength. As many here will tell you, more strenght = more weight = more muscle.

Bajwa_99 · 08-Nov-05, 11:00 PM

o ok but what I want to know is if a person thinks they're lifting their heavies weight when in fact its quite light and they breeze through 6 reps, does that set they do count towards the 3 sets they want to to do? or would they repeat that very set with and do 3 more with a heavier weight? cuz I don't want to waste any strength unnecessarily and end up doing more sets then I have to, every bit of strength I'm trying to save for heavy weights.

**threenorns** · 08-Nov-05, 11:22 PM

if they're "breezing" through 6 reps, it's time to move on. the next set, the weight goes up and you push out four, rest two minutes, push out five if you can, four or even three if you can't.

the following week, you start at the heavier weight.

the first couple weeks in the gym is spent just figuring out what weights you'll need to use.

**.V.** · 09-Nov-05, 08:31 AM

Sounds like you are doing it right. If you can only get 6,5,4 keep working until you can get 6,5,5 then 6,6,5, then 6,6,6. When you have absolute control of the positive and negative with 3x6. Raise the weight.

If you are "slinging" the weight, it is too heavy. If you have to use "loose form" to get it today, next time, use slightly better form...keep at it until you absolutely OWN that weight for all the reps. Then increase by the smallest amount possible. When you OWN that weight, move on again. If you can't get 3x4 then it is too heavy. If you can get more than that, DO NOT REDUCE THE WEIGHT to get more reps.

**.V.** · 09-Nov-05, 08:34 AM

OOPS, DOUBLE POST, FORGIVE ME. My first one didn't show up when I checked it so I entered it again. Sorry.

Bajwa_99 · 13-Nov-05, 05:34 PM

o ok, I have a question though, what is the spotters role in all this? if he gives me the slight push to get to the final rep for the last 2 sets would it still count? or the following week, would I have to lift at the same weight and try to dominate all 3 sets without use of a spotter, before I can increase the weight?

Sethius · 13-Nov-05, 06:06 PM

no, basically your training to near muscle failure, it is extremely effective admittedly i've never tried it but ooooh ma-aan i've seen the results! it works, if i had a partner i'd do it... i was told once that 12 reps is the optimum reps with a heavy weight... is this true? i do all the exercises i know to 12 reps... but if it's wrong PLEASE tell me it will be extremely beneficial

**threenorns** · 13-Nov-05, 06:26 PM

bajwa: the spotter's role is to make sure you're observing good form and to make sure you don't kill yourself. THAT'S IT. he's *not* there to do bicep curls on your bench press. if you're stuck, he *may* use a couple fingers to tap you past it and that would be your last rep.

sethius: what are you aiming for? 12 reps is not the optimum for heavy weight. if you want to lift *heavy*, you go low rep - 6 to 8, 4 to 6, 3 to 5, even singles (of course, the weight is correspondingly heavier).

with moderately high reps (10 to 15), you're using lighter weights and getting more of a cardio effect.

Sethius · 13-Nov-05, 06:30 PM

i am very new to personal fitness and i weigh about 9 1/2 stone and am 5ft 6 30 inch waist my dads a builder so all the family are big really but i'm aiming for mass but not excessive, 10lb is enough for me to complete the 12 rep with ease would you advise a heavier weight?

**threenorns** · 13-Nov-05, 06:30 PM

if you want mass, you go heavier - tried and tested rule.

10lb to complete what? how old are you?