Bulk1

Hi guys,

I have always been unsure about doing this correctly, even when I was into my weight training years ago... before the lay off.. I was foolish enough to just lift the same weights every week... every month etc... I wasnt aware enough that increasing the weight of the lifts over a month etc.. is the way you build muscle size!

Anyways, now I am aware of this.. I am lifting approx 80% of my max for 8-12 reps.... but... this is my problem that I eed you advice with...

... I can do the 1st set and I fail at around 12 reps, but then I try the next set and I fail at around 9 reps.. then the next set I fail at around 7 or even less reps! I need to know if I should lighten the weight again on the 2nd and 3rd sets so that i can reach the 12 reps as I did on the first set?

If any experienced guys can help me with this I woud be a happy chappy! Cheers.

Conrad

lighten the load so that you can just about perform two sets of 12. On your third set aim to get at least 10....anymore is bonus reps

big

Well the problem is that you're hitting failure on your first set.

Either lighten the load so that your multiple sets are NOT done to failure, or only do one set.

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Bulk1

thank u.

Just to confirm something.. by me going to failure to 12 reps and then going lower reps with the same weight... likeI have been doing.. is this a bad way to train then, I only say this as I am still training 100% just fewer reps on the last 2 sets.

my thoughts now are... try a weight i can do 15 reps for the 1st set.. then the next set will likely be around 12... and the 3rd with be about 10.. so this will be a better idea.

big

Well I don't ever like to say "bad way to train", as if it's working for you, then it's not a bad way to train. However, if it isn't working, then you need to change something.

IMO... if you are planning on doing 3 sets of 12, then pick a weight that you can ACTUALLY do 3 sets of 12!! Don't pick a weight where you're getting 12, 9, 7 or 12, 12, 10 or whatever. Pick a comfortable weight, and then add to the bar each session. That's the only real way you can tell if you're making proper progress.

It sounds like you're doing the standard "i'll do 3 sets and go to failure on every set" approach... which may well work for some, but for 90%+ of people, it is a sure-fire way to hit a brick wall fast.

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Bulk1

Thanks mate, I think I will lighten the weight on the 2nd set a bit to carry on reaching up to the 12 reps and keep an eye on progress (i do feel like I am training harder when training to failure tho) I write everything down so I keep a track.

cheers.