Reps and sets confusion
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marygoya91
Posts: 22 Member
Hey,
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
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Replies
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I would stick to the 7.5 until you can do 3 full sets of the rep range you choose to do. The first set always seems easy! But the trick is getting that third set completed. It's not a race to see how heavy you can get, it's about keeping form and slowing increasing your weights without injury. Just my 2 cents.0
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naynaytater wrote: »I would stick to the 7.5 until you can do 3 full sets of the rep range you choose to do. The first set always seems easy! But the trick is getting that third set completed. It's not a race to see how heavy you can get, it's about keeping form and slowing increasing your weights without injury. Just my 2 cents.
Agree. Continue to use the 7.5lbs weights till you can complete 3 sets of 12 full reps, then increase the weight and repeat. Also, just throwing this out there, the rest periods between sets aren't as important as being able to achieve your rep goal, so unless you are doing some form of high intensity circuit training, then rest as much as you think you need to (within limits...couple of minutes max) between sets so you can perform more reps on that next set.
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My training philosophy is this. Every time I step in the gym, use heavier weight or do more reps than last time. If doing 12 reps is easy on my first set, I up my weight.0
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naynaytater wrote: »I would stick to the 7.5 until you can do 3 full sets of the rep range you choose to do. The first set always seems easy! But the trick is getting that third set completed. It's not a race to see how heavy you can get, it's about keeping form and slowing increasing your weights without injury. Just my 2 cents.
Thanks, I'll do that
also, once I'm able to get the three sets in with the same weight and with the maximum rep range, should I increase the weight that same day or for the next time I do that exercise?
Second question, once the weight is increased if I can only do 8 reps for the first set should that be the goal number for the second and third set, even though 8 isn't the maximum rep number? Thanks again for taking the time to read my question.0 -
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marygoya91 wrote: »Hey,
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
You were able to easily do 7.5lbs for 12 but could only get 6 reps with 8lbs? That's a significant drop-off in reps with only a half-pound increase in-weight. Try doing the 3 sets for 12 reps with the 7.5lbs and see what happens.0 -
marygoya91 wrote: »Hey,
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
First set was easy, because you were not tired. It was mot the 0.5 that made this big a difference.0 -
marygoya91 wrote: »Hey,
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
First set was easy, because you were not tired. It was mot the 0.5 that made this big a difference.
Being tired is not going to take you from 12 EASY reps to 6 MAX reps, something is not right there.0 -
Sam_I_Am77 wrote: »marygoya91 wrote: »Hey,
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
First set was easy, because you were not tired. It was mot the 0.5 that made this big a difference.
Being tired is not going to take you from 12 EASY reps to 6 MAX reps, something is not right there.
I find that the last 2 or 3 reps in my last set are the hardest and that lets me know I'm at the right weight at that time. When I can get all 12 reps done in the last set without struggling, that's when I go up in weight and start the process again.
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naynaytater wrote: »Sam_I_Am77 wrote: »marygoya91 wrote: »Hey,
I'm a little confused about sets and reps and how much I should do. I'm not sure of how to explain this so I'll just give an example. Okay, well, for the dumbbell incline bench press my training log (for the program I'm doing) says to do 3 sets of 8-12 reps. I started with a 7.5 dumbbell and I was able to do 12 reps for the first set. Then since it wasn't challenging, I increased my weight to 8 pounds for the second and third rep, but I was only able to do 6 reps. I'm confused because my training log says I should be doing 3 sets of 8-12, but I wasn't able to get the second and third set to at least reach 8 reps. But if I would go lower to 7.5 it would be pretty easy. Should I stick to the 8 pounds and try to aim for another rep each week, until I make it to 8 reps and then slowly gain strength to reach the 12 reps? Also, should I increase my weights when I'm able to do 10 reps with good form or should I wait until I reach 12 reps with good form because that's the maximum the training log says to do? Thanks!
Btw I'm new to lifting.
First set was easy, because you were not tired. It was mot the 0.5 that made this big a difference.
Being tired is not going to take you from 12 EASY reps to 6 MAX reps, something is not right there.
I find that the last 2 or 3 reps in my last set are the hardest and that lets me know I'm at the right weight at that time. When I can get all 12 reps done in the last set without struggling, that's when I go up in weight and start the process again.
And that's fine, nothing wrong with that. I'm just curious as to how the OP could go from 7.5 to 8 and have such a large drop-off in reps when the first 12 were easy. If there first 12 were a struggle I could understand it better as a max rep effort can be very fatiguing.
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I would do the reps with the 8-pound. Rest between sets. I have to lift heavy to gain power. So, if I want more strength, I know I have to lift heavier.0
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It has always been suggested that when given a rep range, the last 2 or 3 should be forced reps. Meaning, if you can skate through them rather easily you should then UP the weight. Also, make sure you're doing the exercise correctly. Because if you're cheating it or have incorrect/insufficient posture, it will do more harm.0
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Just out of curiosity, how did you come up with 7.5 for your start weight?0
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Just out of curiosity, how did you come up with 7.5 for your start weight?
I agree because at my gym most of the dumbells are not in 0.5 increments. Maybe the OP actually started at 7lbs so she actually went up one lb/arm in her second set, thus the problem to complete at last 8 reps.
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Well, there are 7.5 and you can get them up to 15 in .5 increments. I am gearing the question more to why 7.5 to start?0
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I would stick with the lighter weight until you can get your 3x12 Then pick a weight that you can get about 8 and work your way back to 12. Eastcoast Jim0
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