Question about reps and sets...

marie_2454

I'm currently doing an upper/ lower body split (Sun, Wed- lower, Mon, Thu- upper). I wanted to do the Stronglifts 5x5 program, but I'm stuck at Planet Fitness until mid Dec. (I'm moving then, so switching gyms right now would be a stupid move financially). Anywho, I've been lifting on and off for years, but recently have decided to get more serious and actually really push myself to lift heavy. My goal is to do 3 sets of 8, but it's usually more like sets of 8, 6-7, 5-6 because I've been upping the weight when I get to where I can lift 8 for all 3 sets. Is this a good plan, or should I be adding in a 4th set? I'm not currently doing any warm up sets, should I be? Thanks!

marie_2454

Anybody?

rick_po

I think what you're doing sounds just fine. As long as you're improving from week to week - adding weight or adding reps - just keep going.

If you reach a point where you can't progress any more, try de-loading for a week. Cut your weights back, focus on form, and then make another push at the heavier weights a week later.

I would warmup for the compound lifts, and do the compound lifts first in your workout. Squats, deadlifts, lat pulldowns, overhead press, bench press, rows. Warmup at half your work weight. If you're lifting really heavy, consider doing 2 or 3 warmup sets.

Once you're nice and warm from your heavy compound lifts, you can tack on a few isolation lifts without extra warmup (assuming your isolation lift hits a muscle you worked with an earlier compound lift).