[ikzn]

When doing working sets for say, a rep range of 8-12, should all your working sets be to failure? So what I mean is should your working set, which you want it to consist of 8-12 rep range, be as much as you can handle to failure, for approximately that wanted rep range? If so, it is already extremely hard to go for another set using even the same weight with the same reps you did for the previous set since the previous set was to absolute failure and the possibility for you doing the same is not so great since you're getting worn out as you keep working out. So how does it make sense to add weight as you keep working out? People add about 20-60 lbs difference between each set which makes no sense to me, UNLESS they do not take all working sets to failure; which then makes sense.

To tell you the truth, even a 5 lb increase for the next set in certain exercises create a difference of around 10 reps from my previous set. So an example would be :
If I'm doing Incline Dumbbell Bench Press for 40 lbs first set for 20 reps (failure), then goto my next set of 45 lbs, it may be only for 8 reps(failure) or so.

How is this possible? And I don't think the problem is the rest periods between my sets. So keeping a original 8-12 rep range is extremely hard for me, and it would usually consists of a 2-25 rep range if I do 3 sets of 3 different weight (weight added after each set) taking all sets to failure.
Help please.

[ZackKnight]

you need to try progressive overload.

You should do a weight that is difficult to get up for the amount of reps you want so your muscles will get the microtears you want.

Also, keep your reps between 6 to 12 and keep the weights about the right weight for you to keep within that rep range.

It's those last couple reps that are gonna be the difference between freak and fool. Which one do you wanna be?

[ikzn]

So make it difficult, but not to failure? And yes I try to keep it that rep range but you might've read it incorrectly above. If I did try to keep a 6-12 rep range all to failure it would look something like this :

Exercise A
135 x 12
140 x 6
145 x 1-2 *Probably failure to do 1 repetition

[ZackKnight]

Are you trying to gain, maintain, or cut?

[ZackKnight]

I say that because you may want to stay away from the 1 to 2 reps if you want to cut. that won't do much for you. And your body is going to take a toll due to water loss and your diet.

[ikzn]

Yes, but you told me to stay in a 6-12 rep range. I'm showing an example of what would happen if I tried to stay in that rep range doing each working set to failure, and with a minimum of 3 sets for each exercise IT IS NO CHOICE but to do 1-2 reps or even failing to do 1 rep for the last set.

[ZackKnight]

that's why you get somebody to spot you man. they can help you. and you shouldn't entirely go to failure. you should just keep it within that rep range. sorry if i told you wrong before.

[jbiggie7]

Well you could reverse that and do something like a dropset like Arnold. Start with the heavier weight. And if that doesnt work get a partner to get you through all the reps and if you want to put in partial reps you can try that too. Cheating those last few reps with partials is a hell of a lot better than not doing them at all.

[ZackKnight]

dropsets are more for cutting.

it pushes the glycogen out of the muscle first and then it burns the fat afterwards

[ourmartyr]

Originally Posted by ZackKnight

Are you trying to gain, maintain, or cut?

you.never.answered...?

[miggitymags]

Exercise A
135 x 12
140 x 6
145 x 1-2 *Probably failure to do 1 repetition

^^In looking at this example, assuming you are talking about bench, seems very odd to me.. You should not be losing 10 reps by going up just 10 lbs..

My suggestion would be to start a split like:

WEEK 1: 12 reps - every set (even warmup) is 12 reps. You progressively add weight for each set and on your last set, you should be at the heighest weight and reaching failure at 12 reps In other words, your previous sets should be difficult but you aren't reaching failure at 12..

WEEK 2: 10 reps - same thing but with 10 reps.. your last set should be more weight than what you did your last set at 12 reps

WEEK 3: 8 reps - same thing.. weight should be greater the last set than 10 rep

WEEK 4: 6 reps ... same thing...

WEEK 5: 4 reps ... same thing...

WEEK 6: 12 reps - now when you come back to 12 reps the goal here is to push more weight on your last set than you did WEEK 1..

(continue on..)

**This is only a suggestion for rep ranges and cycle -- but i think your workouts need some structure. You do not need to be taking every set to failure - I don't see a whole lotta sense in benching 45s 25 times to failure - IMO...

[ikzn]

Originally Posted by miggitymags

Exercise A
135 x 12
140 x 6
145 x 1-2 *Probably failure to do 1 repetition

^^In looking at this example, assuming you are talking about bench, seems very odd to me.. You should not be losing 10 reps by going up just 10 lbs..

My suggestion would be to start a split like:

WEEK 1: 12 reps - every set (even warmup) is 12 reps. You progressively add weight for each set and on your last set, you should be at the heighest weight and reaching failure at 12 reps In other words, your previous sets should be difficult but you aren't reaching failure at 12..

WEEK 2: 10 reps - same thing but with 10 reps.. your last set should be more weight than what you did your last set at 12 reps

WEEK 3: 8 reps - same thing.. weight should be greater the last set than 10 rep

WEEK 4: 6 reps ... same thing...

WEEK 5: 4 reps ... same thing...

WEEK 6: 12 reps - now when you come back to 12 reps the goal here is to push more weight on your last set than you did WEEK 1..

(continue on..)

**This is only a suggestion for rep ranges and cycle -- but i think your workouts need some structure. You do not need to be taking every set to failure - I don't see a whole lotta sense in benching 45s 25 times to failure - IMO...

Hm. Something I never knew was not to take every working set to failure. But then now I'm confused because if you're not doing your exercises to failure, aren't you just wasting time, energy, and recieving very minimal gains if not, none, for doing sets that could be taken to a higher intensity but you do not? It sounds almost like doing a warm up set, but you need to warm up before these 'different' warm up sets. And then only your last set should be to failure(of one given exercise of lets say 3 sets)?
So like this?

Ideally talking: 3 Sets of Any Exercise
Warm-up Sets (As many warm up sets you need without much intensity)
2 Working Sets (or 'Different' Warm-up Sets I mentioned above) of 8-12 reps (Low/medium intensity, increase weight after each set)
Last Working Set to Failure of 8-12 reps (Increase weight from previous set)