for example i do 4 sets 6-10 reps with the same weight
i do db incline press:
1st set: 10 reps (probably could have done 2-3 more)
2nd set: 10 reps (struggling with this one but probably could have done 1-2 reps more)
3rd set: 9 reps (really hard set, struggling for a couple of seconds with 9th rep but barely completed it by myself)
4th set: 9 reps (very hard set, done 7 reps by myself, used little partner ssistance for last 2 reps)
next workout if i hit 10,10,10,10 reps each set, ill add weight next time
do you think it is good method?
could be better, could be worse...
the important part is that progression is good, regardless of how you achieve it. give it a go for a few months and see how it does.
Last edited by f=ma; 03-11-2012 at 08:46 AM.
Going to take forever to add weight to the bar with that method, which is generally why most sets across routines are 5x5s.
If you are dead set on that rep scheme, I would gauge your weekly progression based off the first set only...if you get ten with the first set, increase weight. Use the other 3 sets just to get extra volume in and don't fret if you don't get ten reps each set.
The guys I see at the gym who make no progress are the ones who bench 10, 9, 7 (+3 forced reps), 6 (+4 forced reps) and then follow up with a dropset and do the whole thing 2 days later.
The ones who make progress are the ones who make their reps.
Bottom line - make your reps.