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antkel1 · 09-04-2008, 03:06 PM

Hi all,

I have been training now for about 6 months and things are going well, i have got stronger and look (slightly) more muscular!

Now I want to step up a gear and start to add some real size.

My question is whats the best combination of reps and weight?
At the moment I am hitting the 7-10 rep range starting with the highest weight then dropping.

For example on a bar bench press I will do:
10 reps at 45kg
10 reps at 43kg
9 reps at 40kg
(starting to feel it here)
8 reps at 37.5kg
7 reps at 35kg

This has worked for me over the past few months but I have read lots of different articles and had advice suggesting that I should INCREASE the weight instead of DECREASING it? what benefits am i missing out on?

I was also told that if you dont hit 10 reps then its not worth bothering.

Sorry about the essay!!!!
Any replies and advice welcomen.

09-04-2008, 03:06 PM	#1 (permalink)
antkel1 Newbie Trainer Join Date: Apr 2008 Posts: 4	Newbie advice on weight and reps Hi all, I have been training now for about 6 months and things are going well, i have got stronger and look (slightly) more muscular! Now I want to step up a gear and start to add some real size. My question is whats the best combination of reps and weight? At the moment I am hitting the 7-10 rep range starting with the highest weight then dropping. For example on a bar bench press I will do: 10 reps at 45kg 10 reps at 43kg 9 reps at 40kg (starting to feel it here) 8 reps at 37.5kg 7 reps at 35kg This has worked for me over the past few months but I have read lots of different articles and had advice suggesting that I should INCREASE the weight instead of DECREASING it? what benefits am i missing out on? I was also told that if you dont hit 10 reps then its not worth bothering. Sorry about the essay!!!! Any replies and advice welcomen.