Is it ok to break up my reps while lifting heavy?

Lisa1971
Lisa1971 Posts: 3,069 Member
in Fitness and Exercise
Hey guys. I am doing some heavy lifting 4 days a week. I normally do 2-3 sets of 12reps each. If the weight is too heavy is it ok to do 6, rest, and then 6 more? I try and use the next weight down, but that just seems too easy. Is this ok to do or should I just use the lighter weight and do all 12 reps at once?

Thanks!

Replies

  • zlauerMom
    zlauerMom Posts: 183 Member
    The weight is too heavy. My first set isn't a struggle, but on the third set, I'm shaking and struggling and maybe failing.

    If you do the lighter weight for the full set of reps, is it easy in the second and third round?
  • neandermagnon
    neandermagnon Posts: 7,436 Member
    If you can only do 6 reps, then you finish the set at six reps, take a short break, then do another set of as many reps as you can, take a break, then another set of as many reps as you can.

    not sure why you're trying to do 12 reps per set regardless... because that's not how heavy lifting usually works.

    have a read of some good beginners weight training programs such as stronglifts or new rules of lifting for women. Stronglifts is available online for free.
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    The weight is too heavy. My first set isn't a struggle, but on the third set, I'm shaking and struggling and maybe failing.

    If you do the lighter weight for the full set of reps, is it easy in the second and third round?

    It's not as easy as the first set, but I can still get through it.
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    If you can only do 6 reps, then you finish the set at six reps, take a short break, then do another set of as many reps as you can, take a break, then another set of as many reps as you can.

    not sure why you're trying to do 12 reps per set regardless... because that's not how heavy lifting usually works.

    have a read of some good beginners weight training programs such as stronglifts or new rules of lifting for women. Stronglifts is available online for free.

    Thank you! I just always thought 10-12 reps was the "norm" to shoot for. I will just use the heavier weight and build up my reps from there. Good info.
  • ccllnply
    ccllnply Posts: 13 Member
    If the weight is too heavy, lower the weight simple.

    If you take a break, you're simply doing more sets so of course it's alright. As said, 10-12 reps per set is for muscle endurance. If you want to build strength or hypertrophy, increase the weight and do 5-8 reps per set
  • Lisa1971
    Lisa1971 Posts: 3,069 Member
    If the weight is too heavy, lower the weight simple.

    If you take a break, you're simply doing more sets so of course it's alright. As said, 10-12 reps per set is for muscle endurance. If you want to build strength or hypertrophy, increase the weight and do 5-8 reps per set

    Ahhhh...got it! My goal is to build muscle so I will do just that. Thanks!
  • HMVOL7409
    HMVOL7409 Posts: 1,588 Member
    If the weight is too heavy, lower the weight simple.

    If you take a break, you're simply doing more sets so of course it's alright. As said, 10-12 reps per set is for muscle endurance. If you want to build strength or hypertrophy, increase the weight and do 5-8 reps per set

    Ahhhh...got it! My goal is to build muscle so I will do just that. Thanks!

    Strength is 1-5 reps
    Hypertrophy is 6-12
    Endurance is 12+

    If you can't finish a set on 12 reps drop the weight until you can push all reps out with good form still but no breaks. For hypertrophy I usually work in the 6-10 rep range.

    Much of MFP land is all about 5X5 and many don't understand hypertrophy concepts.

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