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Group: General Fitness & Exercise

I'm confused.

BRETTO Posts: 201 Joined: 2002/05/25	2002/07/10, 03:29 PM OK, now Bretto is confused. My exercise program from this site says (as an example): Barbell bench presses - 4 sets - first set do 15 reps, second set do 12, and so on. Am I supposed to figure out the maximum weight I can lift 15 times in the first set and then continue to lift that same weight for the next 3 reps? I know this a stupid question but I just want to make sure I'm doing this right.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/10, 03:46 PM Nope...you need to lift heavier as your progress in the subsequent sets. As the number of reps. go down, increase the weight. This is often called the pyramid system. -------------- **_Robert_** Pain is temporary; glory is forever!
BRETTO Posts: 201 Joined: 2002/05/25	2002/07/10, 04:29 PM rpacheco, If I increase the weight with each set, how can I be expected to do only a few less reps than the previous set? Like 15 reps, then 12, then 10, etc. as my program tells me to do. I thought that being tired from the previous set is why I'm going from 15 reps to 12 reps and so on. If I'm adding more weight with each subsequent set on top of being tired from the previous set, my reps will go WAY down. Does that make sense? Not to mention the fact that adding more weight every single time I finish a rep seems like an awfully big pain in the ass. I don't mean to sound lazy - it's just that if I am only supposed to rest for 30 seconds between each set, that gives me just barely enough time to add more weight before my next set. Plus I'll be fatigued from putting all those weights on the bar. If this is how it works that's fine. I'm just trying to make sense of this whole body building thing.
duketter Posts: 76 Joined: 2002/05/01	2002/07/10, 04:35 PM Yep, you add weight each time your reps decrease, that is why they decrease instead of increase. I usually finish my set then change the weights if I have to but usually this is pretty easy, just adding like a 5-10 pound weight on each side, then maybe rest for another 10 seconds or so and then do another set. It actually is pretty simple and by increasing the weights each time you get a better lift.
7707mutt Posts: 7,686 Joined: 2002/06/18	2002/07/10, 04:44 PM Ok lets see if I can help you out. In order to bulid muscle you need to continuely "shock" the target muscle into new growth. By nature your body is kinda lazy. By that I mean that it only puts out the least amount of effort to do something unless you push it. What is more is that if you keep using the same effort your body will not move forward. Ok in lifting weights your are striving for a number of things 2 of which are size and strength. You gain this by lifting the weights. You pick a weight that is easy to lift at first but as you go gets harder. I know that the rep range worries you but rest asured after awhile you will get it. Also it is ok if sometimes you do not hit the weight or reps that you got that last time. Just keep at it as that is how you get stronger. A good way to gage how much weight is to start with the bar(45 lbs) if that is way to light add 10lbs on each side till you have a hard time to lift it. use that as your max for 1 rep then take off till you are using around 50-60 % at first if that is too light meaning that you reach the rep range(15)easily add weight. I hope this shed some light on it for you. When in doubt ask someone at your gym, or if you train at home which I believe you do go to the library and check out some books. Good old Arnold has a few good ones out.
rpacheco Posts: 3,770 Joined: 2001/12/13	2002/07/10, 05:22 PM Mutt is right on! In time, your body will adapt and you'll be able to do the recommended number of reps. Just be patient and stick with the program. In about 4-6 weeks, you should be able to see results! -------------- **_Robert_** Pain is temporary; glory is forever!
magensha Posts: 37 Joined: 2002/06/20	2002/07/10, 09:12 PM What if you can't make the target number of reps after you increase weight? Do You keep the weight the same as the previous set?
mikencharleston Posts: 1,585 Joined: 2002/01/09	2002/07/10, 09:16 PM magensha - just adjust the weight down till you can meet your target. It takes a while but it all falls in place pretty easy.
magensha Posts: 37 Joined: 2002/06/20	2002/07/10, 09:17 PM ok thanks