Mre reps or more weight?

[magico]

I have been reading and everyone has different opininon,My question on top of this is:
If I do Lets say Bench
12x 150 lb on set 1
6 x 160 lb on set 2
4x 170lb set 2

would it be better to stck to doing 3 sets at 150lb and not adding weight but try to increase Reps till I can do 3 sets of 12 then increase the weight?
Also I see people starting with their max and dropping the weight?

Help please it is abit confusing.

oh yes I am trying to get a bit stronger not bulk.Currently I am on a cutting diet.

[a-bomb83]

bulking or cutting, doesn't matter, that is dependent on diet, not training methods....that aside....

i'd always opt to go higher in weight. i say if you can get at least 6-8 quality reps with it, time to move up weight.

[magico]

bulking or cutting, doesn't matter, that is dependent on diet, not training methods....that aside....

i'd always opt to go higher in weight. i say if you can get at least 6-8 quality reps with it, time to move up weight.

ok
I do understand that the diet depends on bulking or cutting.
So you mean if I can do 6to 8 3 sets then move the weight?
What if
Set 1 8 reps
Set 2 5 reps
Set 3 3 reps
then I gues I should lower the weight?
Am I correct?

[unvme9180]

i think he is saying use a weight that you can get a clean 6-8 reps out of. so bump the weight up until you get 6-8 quality reps.

[a-bomb83]

do the 6-8 reps for about 2 sets, then if you'd like to up the weight for a clean single or double, go for it. do this for only 2 exercises (compound movements, no cable bullshit) and you'll grow, i promise. no need for all the reptitive shit. it kills me to see guys in the gym, year after year never changing physique composistion because they do the same mindless stuff day in and day out....overtraining for sure. why do they train this way? well, becuase its what the magainzes tell you to do, thats why. and this is the WRONG way to train...unless you're genetically gifted. i hate seeing guys do this type of workout for chest...

flat bench - 3 sets of 10,10,10 or 12,10,8
incline bench (set way too high) - 3 sets 10,10,10 or 12,10,8
flat flyes - 3 sets 10,10,10 or 12,10,8
pec dec flyes - 3 sets 10,10,10 or 12,10,8
cable flyes - to failure with a light weight just to get "the burn" lol thats like 12 sets and 120 reps...how recovered do you think they'll be to train that bodypart again? sure, they novice trainee can grow off that for the first year, maybe 2 of training, but after that...they stop growing. TOO MUCH VOLUME!

[robkesl]

yeah theres many ways to train, going up with the weight or down with the weight, i personally train up, i think you get a better sense on strength gains.

you should post your chest routine up here, so we can look at it. to make better judgements. cause if you can do:

12x 150 lb on set 1
6 x 160 lb on set 2
4x 170lb set 3

do you do warmup sets? and do you count them in your workout? with what you posted id suggest alittle change, maybe start with 135, you should be able to bust out 10-15 good reps, then up it to 155, and you should beable to hit another 10 reps. and then add 10lbs, and id bet youd be able to do 8 reps. every week or every 2 weeks, add 5 lbs to each set. forceing the muscle to grow. and try to stick with the rep ranges.

[magico]

yeah theres many ways to train, going up with the weight or down with the weight, i personally train up, i think you get a better sense on strength gains.

you should post your chest routine up here, so we can look at it. to make better judgements. cause if you can do:

12x 150 lb on set 1
6 x 160 lb on set 2
4x 170lb set 3

do you do warmup sets? and do you count them in your workout? with what you posted id suggest alittle change, maybe start with 135, you should be able to bust out 10-15 good reps, then up it to 155, and you should beable to hit another 10 reps. and then add 10lbs, and id bet youd be able to do 8 reps. every week or every 2 weeks, add 5 lbs to each set. forceing the muscle to grow. and try to stick with the rep ranges.

Ok

My chest routine is


Flat Bench
Warmup 1 set 20 x 100lb
12x 150 lb on set 2
6 x 160 lb on set 3
4x 170lb set 4

Incline Bench
8x 115
6x115
4x115

Incline Dumbell press

40lb dumbells x10reps
40lb dumbells x6reps
40lb dumbells x4reps

Seated Flyes
70lbx 12
70lbx 9
70lbx 6

[gottspieler]

i do 135 x 10, then 245 x 8, then 320 x 5-6

[Doc.Sust]

strength is trained generaly with lower reps heavier weights , with also some more work with lower reps and lighter weight for speed training. both speed and max effort work with many multiple sets, (8-12)


for size, less sets, higher reps(10-12) fewer sets 3-5. this is hypertrophy training.

so if you are training for strength witht he routine you mentioned, you are way off and need to read alot more on functional training and get a solid routine

[magico]

strength is trained generaly with lower reps heavier weights , with also some more work with lower reps and lighter weight for speed training. both speed and max effort work with many multiple sets, (8-12)


for size, less sets, higher reps(10-12) fewer sets 3-5. this is hypertrophy training.

so if you are training for strength witht he routine you mentioned, you are way off and need to read alot more on functional training and get a solid routine

OK

So where am I going wrong?

I do want to gain strength..

[helium3]

i think the doc got the handle on it,using all rep ranges is best because you are taking into account the different muscle fibres you have within your body,as they react differently to different exercises not to mention different people.

however ive never understood this 8,6,4 buisness i mean if you were getting heavier with each set yeah but people dont seem to build up enough stamina in their muscles,if i go for 3 sets i hit my target almost every time.

anywho,try 10-14 reps for a while and then go back to your routine later you should see a difference.

[helium3]

although hypertrophy specific training doesnt nesacarily need huge weights to grow,strength and growth do go somewhat hand in hand,try higher reps then come back down to low reps and i garrentee your strength will have increased along with your size.

[magico]

i think the doc got the handle on it,using all rep ranges is best because you are taking into account the different muscle fibres you have within your body,as they react differently to different exercises not to mention different people.

however ive never understood this 8,6,4 buisness i mean if you were getting heavier with each set yeah but people dont seem to build up enough stamina in their muscles,if i go for 3 sets i hit my target almost every time.

anywho,try 10-14 reps for a while and then go back to your routine later you should see a difference.

Sorry to be Dumb here

What do you mean 10 to 14

to do 3 stes 10 to 14 reps? Using the same weight?

So say 135lb i ca do 14 reps For sure I cannot do the next one for 14 so I do it 10 then the next will be what ever not sure.
Do you think once I can do one weight 3 sets of 14 then I should increase the weight.

[helium3]

well id do something like these two examples
#1

3 sets of 14 reps or as close to it as poss. if not you might have to drop a rep or two for each set.when you are comfortable with that weight do the same reps with a slightly higher weight and keep moving up weight while keeping the same rep scheme for a couple of months then change it to somethin else.

2#

do as i do at the moment and:

start with 16 reps for the first week and drop a couple of reps each week but increase the weight each week.

first week bench 150 for 16 reps
second week bench 160 for 14 reps
third week bench 170 for 12 reps

and just carry on until you get to say 4-6 reps with the say 200lbs for example.

the second routine means youve incorperated high and low reps while increasing the weight each week,and that will help with strength.

[magico]

well id do something like these two examples
#1

3 sets of 14 reps or as close to it as poss. if not you might have to drop a rep or two for each set.when you are comfortable with that weight do the same reps with a slightly higher weight and keep moving up weight while keeping the same rep scheme for a couple of months then change it to somethin else.

2#

do as i do at the moment and:

start with 16 reps for the first week and drop a couple of reps each week but increase the weight each week.

first week bench 150 for 16 reps
second week bench 160 for 14 reps
third week bench 170 for 12 reps

and just carry on until you get to say 4-6 reps with the say 200lbs for example.

the second routine means youve incorperated high and low reps while increasing the weight each week,and that will help with strength.

Thank you so much for your help I am learning so much from everyone here it is amaizing.
One last question when you say first week bench 150 for 16 reps do you mean 3 sets of it right?

[helium3]

Thank you so much for your help I am learning so much from everyone here it is amaizing.
One last question when you say first week bench 150 for 16 reps do you mean 3 sets of it right?

correct! and you are welcome.

[magico]

well id do something like these two examples
#1

3 sets of 14 reps or as close to it as poss. if not you might have to drop a rep or two for each set.when you are comfortable with that weight do the same reps with a slightly higher weight and keep moving up weight while keeping the same rep scheme for a couple of months then change it to somethin else.

2#

do as i do at the moment and:

start with 16 reps for the first week and drop a couple of reps each week but increase the weight each week.

first week bench 150 for 16 reps
second week bench 160 for 14 reps
third week bench 170 for 12 reps

and just carry on until you get to say 4-6 reps with the say 200lbs for example.

the second routine means youve incorperated high and low reps while increasing the weight each week,and that will help with strength.

ok I have started this rutine but I have to say I cannot do 3 sets od the same reps.

I did 150 for 16 repes on first set
150 for 11 repes on Second set
150 for 9 repes on third set

Do I keep going for the next couple of weeks till I can go 16 all 3 sets?

[Flexxor]

ok I have started this rutine but I have to say I cannot do 3 sets od the same reps.

Just a point about this: when people say 10, 10, 10, it means they aren't going all out on the first two sets. It means that by the third set 10 is all they can do, whereas 10 on the previous sets was not maximal effort.

IMO you should do your maximal set on the first set where you are fresh and can lift the most weight for the most reps, thus causing the most damage

[magico]

Just a point about this: when people say 10, 10, 10, it means they aren't going all out on the first two sets. It means that by the third set 10 is all they can do, whereas 10 on the previous sets was not maximal effort.

IMO you should do your maximal set on the first set where you are fresh and can lift the most weight for the most reps, thus causing the most damage

So I guess waht is happening to me is normal?I am still confused

I trid 16 reps on first set that was my max then 2 and 3 no chance.
i was just trying to do as I was told.

[Flexxor]

The body has limits, muscular and neural fatigue being two of them..

[Doc.Sust]

Just a point about this: when people say 10, 10, 10, it means they aren't going all out on the first two sets. It means that by the third set 10 is all they can do, whereas 10 on the previous sets was not maximal effort.

IMO you should do your maximal set on the first set where you are fresh and can lift the most weight for the most reps, thus causing the most damage

exactly. i dont know anyone who is doing hypertrophy work that ever gets there 3rd set for the same ammt of reps as the first if they are using a weight that is close to there 10 rep max, it is impossible

[magico]

exactly. i dont know anyone who is doing hypertrophy work that ever gets there 3rd set for the same ammt of reps as the first if they are using a weight that is close to there 10 rep max, it is impossible

So what do you suggest it should be like?

[Undecided09]

Dude I just know this, its important to switch things up and important to never do the same thing in all aspects, whether it be switchin up exercises, rep range, weight, etc...The body responds to what its not familiar with....that said just always try and push yourself So whether you are currently doing more reps meaning between 8-12, or less meaning 4-8, just keep adding weight each set until you hit the low end of the desired rep range your looking for...

And P.S. its a good thing if you are going for 8 reps and need help on reps 7 and 8, that means your pushing yourself and thats the key!

[Flexxor]

Dude I just know this, its important to switch things up and important to never do the same thing in all aspects, whether it be switchin up exercises, rep range, weight, etc...The body responds to what its not familiar with....that said just always try and push yourself So whether you are currently doing more reps meaning between 8-12, or less meaning 4-8, just keep adding weight each set until you hit the low end of the desired rep range your looking for...

And P.S. its a good thing if you are going for 8 reps and need help on reps 7 and 8, that means your pushing yourself and thats the key!

Right on!