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Today was my biceps day, I did 3 sets of barbell curl @ 10kilos
My goal was to reach 10 reps which i achieved in my first set, but it started reducing in my second and third sets going down in 8 and 5 respectively.. i was barely able to hang on..
why is this happening. and if possible how can i maintain my reps for a particular excercise
thanks
thats called fatigue. Its what youre after. If youre doing 3 sets of exactly 10 reps and then stopping youre lucky if youre last set is at an acceptable intensity.
Its better to aim for 8-12 reps. Pick you weight for the first set. Then reassess whether or not youll be able to lift the same weight or if you can go up or you should lower the weight to fail within that 8-12 range.
[QUOTE=Mr.NoPrint;709938531]thats called fatigue. Its what youre after. If youre doing 3 sets of exactly 10 reps and then stopping youre lucky if youre last set is at an acceptable intensity.
Its better to aim for 8-12 reps. Pick you weight for the first set. Then reassess whether or not youll be able to lift the same weight or if you can go up or you should lower the weight to fail within that 8-12 range.[/QUOTE]
Thanks for the Advice, so you are saying that i should reduce the weight as i go down on each set kind off like reverse pyramid sets, as maintaining my rep range is key and not the weights themselves.
I don't know how i'll progress, which is to go heavier each week, but i'll experiment with this.
any other thoughts guys!!!
There are many ways to approach it. You could reduce the weight to keep getting 10 reps per set. I think you'll find that to be a less common approach. I prefer what NoPrint describes, having a rep range and staying in it.
to make it more confusing....how long do you rest between sets?? Be aware, the less u rest between sets, the more the reps will fall as u describe
sounds like u rest about 30 seconds, lol.
try resting more like 75-90 seconds between sets for arms. a little longer for bigger muscles like legs/back etc
if u r going to only rest perhaps 30 seconds, then u will probably have to reduce the weight on the next sets etc. sometimes u may keep the same weight on the 2nd set but u can tell it has to be reduced on the 3rd set
some people lieke to move faster like that for a pump and muscle fatigue, some move slower for more of a strength type routine
as stated before, there r MANY ways to approach lifting. just get a constant approach going and watch to see improvement etc.
You shouldn't be training to failure every set
[QUOTE=John Prophet;710049221]to make it more confusing....how long do you rest between sets?? Be aware, the less u rest between sets, the more the reps will fall as u describe
sounds like u rest about 30 seconds, lol.
try resting more like 75-90 seconds between sets for arms. a little longer for bigger muscles like legs/back etc
if u r going to only rest perhaps 30 seconds, then u will probably have to reduce the weight on the next sets etc. sometimes u may keep the same weight on the 2nd set but u can tell it has to be reduced on the 3rd set
some people lieke to move faster like that for a pump and muscle fatigue, some move slower for more of a strength type routine
as stated before, there r MANY ways to approach lifting. just get a constant approach going and watch to see improvement etc.[/QUOTE]
This. Although fatigue is normal, rest intervals have great influence on preventing [i]premature[/i] fatigue. I prefer to ramp upwards in consecutive sets, and therefore inevitably my repetition count will decrease. However, by keep my rest intervals slightly longer, I can recuperate enough to reach my repetition goal.
By the way, John Prophet, long time no see.
[QUOTE=DJAuto]By the way, John Prophet, long time no see.[/QUOTE]
Thanks bro, been on the sidelines for a while, lol. feels good to be back with the iron etc. Thanks for the mention
[QUOTE=DJAuto;710082101]
By the way, John Prophet, long time no see.[/QUOTE]X2,
The forum is much improved with him in it.
Rest for 1-2 minutes, and don't go to failure on your first 2 sets. Stop when you feel like you can squeeze about 2 more reps.