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Thread: rep progression

  1. #1
    Wannabebig Member
    Join Date
    Nov 2001

    rep progression

    Hi, I wanted to know when using a rep progression like 3 sets of 6-10 reps how do you progress from workout to workout. For example if on the first workout I get 8 reps on 1st set, 7 reps on 2nd set, and 6 reps on 3rd set how do I progress on the next workout. Do I try to increase like 1st set 9 reps, 2nd set 7 reps, 3rd set 6 reps or should I go 1st set 8 reps and try to increase second and third set. I am confused.

  2. #2
    Senior Member DavidyourDuke's Avatar
    Join Date
    Oct 2003
    If you can, try to increase the first set's reps. Your ability in the first one will carry unto the next one. I've always found it harder to build stamina than strength..

  3. #3
    putting in work Roark's Avatar
    Join Date
    Jan 2004


    i would say, start with a weight you can do 10 reps, say 135

    when i was starting out i always used a 10-8-6 progression

    once you can get 135 x 10 for 3 sets

    go 135 x 10, 145 x 8, 155 x 6

    once you get to where you can do 145 x 10, then up it

    145 x 10, 155 x 8, 165 x 6

    if you get stalled on progression, take the highest weight and do that for 3 sets of 5

    this is taking into account that you're a relative noob to lifting and need to build up base strength and muscle endurance

    this is just how i started out, and it worked for me

    so take it for what you will


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