>x sets of y repetitions
Why?
What's the point of limiting myself to y repetitions on the first set when i can double it? In the end i only struggle on the last set, so what even is the point of those first few sets then?
Shouldn't it be better to go as hard as i can on every set, then take appropriate rest to do another set?
I'm so confused
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>you can't because it's not le hecking optimal
OP you can take every set to failure and you'll probably end up better than those who limit themselves as they don't know their actual RPE
getting mixed messages here
Don't wreck yourself during the warm up. That's why it's a warm up. Then go just short of failure, or to failure, depending on how form critical the lift is and which opinion you're listening to (there are always arguments about training to failure, but don't do it on lifts where form is crucial, squats etc. unless you really know what you're doing).
If you can lift a weight 15+ times before failure and you're only lifting it 10 times because "that's what my program says" then you're just wasting your time. This is why gyms are filled with people who look like they've never touched a weight in their life. Increase the weight or up the reps.
You warm up with low reps of progressive intensity AND THEN do your sets.
For instance, you bench 225.
Your warmup looks like:
bar x8
115x8
145x5
175x3
200x1
THEN you do your actual sets (5x5, 4x8. whatever), starting at 225, and going down if you need to. If you feel that it's too light to get 4x8 or whatever you're going for, go up by 5 next week.
>doing 10 sets of one exercise rw4jsg
Why are people disagreeing? This have I been doing it wrong this whole time? I never knew warmup sets counted
If you got good gains from it, then dont listen to us. If not, then you are moronic. Normal people do 1-2 warmup sets
Oh. No I agree that anon said a bit too many warm-up sets. I thought you guys were suggesting that warmups counted as part of the working sets
I dont think they count, you just use them to prepare for normal sets
Anon, this entire thread is full of bait
This is the right way to do it. Once you're warmed up for a particular muscle/body part, you do your working sets. If you do your warmup on bench, you don't need to do a warmup for flies as well.
lol im a 185 bencher all day and my warm up is the bar, 135, then 185
this is just junk volume
Would probably help if you knew what the guys replying to you looked like.
I always though first sets were kinda like warmup and last set should be money maker.
>What's the point of limiting myself to y repetitions on the first set when i can double it
There isn't. Straight sets are a waste of time.
>Shouldn't it be better to go as hard as i can on every set
It is.
if you can double it, you're using too little weight
Incorrect. If you can do more with the same weight, you're basically just training endurance
Have you tried lifting heavier
>What's the point of limiting myself to y repetitions on the first set when i can double it
You...do a progressive, low rep warmup to a weight that you know beforehand will only allow you to do X reps. You don't blow your load on the warmup.
More work volume.
>What's the point of limiting myself to y repetitions on the first set when i can double it?
Increase the weight, moron. It's supposed to be 80-90% of your reps to failure.
>Shouldn't it be better to go as hard as i can on every set, then take appropriate rest to do another set?
If you go to failure on the first set, you will have to wait a looong time to reach the same numbers on second.
It's a way to structure rests and push your muscles to limit before you run out of glycogen. Do whatever gets the most volume for you. It's your workout, most of the people who tell you what you should do didn't work out today. Try, fail, and try again. If you never find failure you aren't really trying
if you lift heavy enough with decent enough form your first couple of sets are gonna be hard but the last one will absolutely demolish you. could you have done more on the first set? yeah but you just did 5x5=25 hard reps instead of 1x7
>Why?
Lifting is inherently anaerobic. There are two anaerobic systems. When you do x sets of y, each set is essentially a single "rep" on your glycogenic anaerobic system. Glycogen depletes, then recharges during the rest period. The recharging is as much a part of that "rep" as the depletion. If you do one hard set, it will tax the shit out of your phosphocreatine system (maximal force production) but put less emphasis on the glycogen system, since you only do one recharge. Hence why to train both in balance people use set rep schemes. If all you care about is 1RM type efforts, one hard set is fine. But if you want the ability to do many still hard as frick but not quite 1RM efforts, you need to train the glycogen system too.
> I can do 20 reps with this weight
> Ill do sets of 10 with it
If you can do 10+ reps of a certain exercise with good form and rhythm then go up in weight you fricking moron. If you ask “durrrr but why max at 10 reps durrr” it’s because it’s been scientifically proven rep ranges between 8-12 with moderate weight and progressive overload is the best for hypertrophy and 10 reps is the middle. No one thinks you’re impressive if you bang out 3x20 reps on 95lb bench or squats and your body won’t benefit from that so go up in weight unless you’re literally a small girl.
consistency
If you can double it you arent doing it right. Increase the weight to the point where you give your 80+% on the first set, and take longer breaks between sets
t.I got to 100kgx10 bench in less than a year of gym-going
When the program says y repetitions you adjust the weights so you fail when you reach that amount of repetitions. That's why your first set is the heaviest and the last set is the lightest
Lift heavier. Every set should be work.
It's your job to challenge yourself.
I like doing the movements really slowly if the weight feels a little easy.
The advantages of breaking up your reps into sets are manifold:
*Managing fatigue while maintaining proper technique and quality of movement
*Not burning yourself out in one all out set so that you can do more reps spread across sets to facilitate more growth / better technique
*Not being a Black person, a homosexual or God forbid a Black personhomosexual.
You could benefit from all of these OP
>*Not burning yourself out in one all out set so that you can do more reps spread across sets to facilitate more growth / better technique
more reps spread across sets does not matter you idiot if anything it makes it worse. only working sets matter.
>lifting weights is hard
>sometimes you lift them so much that you cant do them any more
>that feels good and makes me feel manly
>i want to get strong so i will do that
>also how many i can do in a row is less every time i try it
>ok