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Max Lift Question

abrnchood
abrnchood Posts: 29 Member
in Social Groups
When I read that one should, when lifting heavy, be able to lift most reps with relative ease, but the last one or two with difficulty, does that mean the last one - two reps in each set, or only in the final set? For instance, if I am planning to do three sets of squats, is the last lift or two of the final set the real challenge, or the last lift or two in sets 1, 2, and 3?

I never know if I am actually lifting in a challenging way. Right now, I try to choose a weight that I can reach my max reps in sets one and two, but not three....but I don't actually feel as though I have had the most challenging work out the next day. I am rarely sore. Not that I want to be sore after every workout but it would seem as though I should be feeling it the next day, at least somewhat. Right?

As you can tell I have never worked with a personal trainer (DIY kind of gal).

Thanks.

Replies

  • natini
    natini Posts: 347 Member
    I use the rule of thumb if I got through all 3 sets fairly easily then the next workout I up the weights. I usually struggle the last 2 in each set.
  • conniedj
    conniedj Posts: 470 Member
    When I am doing a set as you have described ( which is about 70% of my max weight), I may not feel like I am pushing to failure on the first 2 sets. If I was going for 8-10, I may go for 10-12...trying to go for failure, or near it. <That is first set, same for second, and always to failure on the third set.

    With that said, I have different days of how I work the muscles as well. So if I am going for max weight...it's obviously going to be way lower reps. HTH!
  • heybales
    heybales Posts: 18,842 Member
    The soreness aspect of causing micro-tears in your muscle from a good workout can start to lessen just based on genetics and good sleep and enough protein and how you workout in next 24 hrs, ect.
    But you'll still usually retain water even if not sore.

    But sounds about right, last few reps of last set are barely with good form. Should feel like if you attempted one more, you'd lose it.
  • Joanne_Moniz
    Joanne_Moniz Posts: 347 Member
    When I read that one should, when lifting heavy, be able to lift most reps with relative ease, but the last one or two with difficulty, does that mean the last one - two reps in each set, or only in the final set? For instance, if I am planning to do three sets of squats, is the last lift or two of the final set the real challenge, or the last lift or two in sets 1, 2, and 3?

    I never know if I am actually lifting in a challenging way. Right now, I try to choose a weight that I can reach my max reps in sets one and two, but not three....but I don't actually feel as though I have had the most challenging work out the next day. I am rarely sore. Not that I want to be sore after every workout but it would seem as though I should be feeling it the next day, at least somewhat. Right?

    As you can tell I have never worked with a personal trainer (DIY kind of gal).

    Thanks.
  • Joanne_Moniz
    Joanne_Moniz Posts: 347 Member
    There is a formula which will answer your question It is called your 1 RM

    For safe and effective resistance training, it is recommended that the average, healthy person perform at least one set of 8 to 12 repetitions (or lifts) of a weight that feels challenging by the last couple of repetitions. This would correspond to 60 to 80 percent of your 1 repetition maximum and is good for both muscular and strength conditioning.and is a sound guideline that will yield a good balance of strength and muscular conditioning. It should be done 2-3 times a week.
  • abrnchood
    abrnchood Posts: 29 Member
    Thanks for all the great replies. Will take a good look at my sets on Monday when I start again for the week.

    Happy weekend!

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