Your Weightlifting Sets, Reps, Weight

cfbfan41115

I lifted a lot many years ago in my 20s. There has been a lot of research and science related to fitness since then. I want to start lifting again. I remember some of the old rules. My question: what do you all use as far as reps and sets and weight? Do you increase weight on each set? Do you do all sets with same weight? Pyramid , Reverse Pyramid, Straight Sets. Any other help would be appreciated.

JessAndreia

I like following a program, so just do the sets and reps the program tells me. Right now I am following the beginner program of A Workout Routine. I don't increase the weight each set, nor even each workout. I only increase it when that weight feels easy.

Cahgetsfit

it really depends what i'm doing and I do a variety of things. I've done pyramid, straight, periodised undulation... all sorts. I like them all. At the moment i'm doing periodised. So for example, my first week was 8 reps, then 6 then 4, then a "deload" of sorts at 10, then 8 - 6 - 4 again. I'm on week 2. weights increased because only 6 reps. However, with some of the accessory exercises, I still do 10 or 20 reps. or, in one case 3 sets of 50. depends. depends on goals.

NorthCascades

I can't to with a lifting program with the help of my PT.

firef1y72

I've been doing pyramids since the start of this year, but only upper body as I had to lay off the heavy weights for legs. Did wonders for my bench, took my 1rpm up from 45kg to 56kg (with possibly more but we decided to stop as we were only going for 50kg originally). I love the mix of volume and actual .

But now I'm adding legs back in I'm moving over to 5/3/1 with big but boring accessories, just to ease back in to the squats and deadlifts.

Chieflrg

My templates have a variety of rep/set schemes with different intensities designed with progressive overload adequate recovery.

Generally I target my RPE(whatever that is a lift on a day)and hit that for the required dosage. I may do some back off work though that is part of how I program within my templates to achieve adequate stimulus.

I do not increase weight on every working set other than a overload day and that is specific to my RPE targets.