Skip to main content
jexert
jexert g Jacob Payne
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2019
Posted

on the first day for bench press it has 5 sets for 7,7,6,4,3 reps

Do i build up the weight each set for eamxple 50kg-7 50-7, 55kg-6, 60kg-4, 65kg-3

or do i keep the weight the same for every set?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: jexert

on the first day for bench press it has 5 sets for 7,7,6,4,3 reps

Do i build up the weight each set for eamxple 50kg-7 50-7, 55kg-6, 60kg-4, 65kg-3

or do i keep the weight the same for every set?

@jexert That's exactly what you should do! But instead of doing 50kg for both of the first two sets, maybe make the first set 45kg and the second set of 7 50kg, so that you're increasing the weight on every single set. Also, make sure you are increasing it as much as you can. If you can increase it more than 5kg for some sets, definitely go for it! The goal is to basically hit near failure (maybe 1 rep left in the tank) on each of the sets.

Need 1 on 1 coaching? Send me a direct message to learn more!
jexert
jexert g Jacob Payne
3 Post(s)
3 Post(s) Gender: Male Goal: Gain Muscle Date Joined: May 5, 2019
Posted

last bench session on push day i did 62.5-7, 70-7, 75-6, 80-4, 85- only got 1rep with 2 more with spotter

 

but this time i only got 70kg-7, 75kg-4(meant to get 7), 75kg-6, 80kg 1, 77.5kg-3 reps

 

i dont know what happent but i think i made too much of a jump for the first set. have you got a good idea of how much to increase by and do i need to incrase everytime?

sfranco7
sfranco7 g Sarah Franco
1 Post(s)
1 Post(s) Gender: Female Goal: Lose Fat Date Joined: April 4, 2019
Posted

I saw your response that we should be hitting near failure each time with maybe 1 rep left. I assume this is all exercises and all reps schemes? Also, I am wondering how we approach increasing weight over time. Would it just be to increase if we can to still hit the near failure, or do you suggest something along the lines of increasing weight the following week (or even the following workout)? Thanks in advance!

muscular strength
 You must be a Member to view or reply this tread. Please Log In or become a Member .