Weight on different sets

[Ho Ling Hin]

This is the third question of the day, sorry for being so inquisitive and thank you for being so patient.

When choosing weight for the programme,since backoff sets aren’t introduced at the start of the programme and there are only three sets of each exercise, should I be choosing the heaviest weight that I can do 6-8 reps for all three sets, or should I choose the heaviest weight for the first set then decreasing it in set 2 and 3 or starting for the lightest and increasing weight in set 2 and 3

Thank you in advance

[Ihsaan Furlonge]

Personally I think maintaining the same load will be better as opposed to dropping the weight for last few sets. For the first set choose a weight you can probably do around 8-10 reps at the given RIR. If you are training sufficently hard and you keep the load constant, your reps WILL drop on the second and third sets and that’s okay- it will still be a highly stimulative set.

Nothing is wrong if on the first set you get a few more reps outside of the given rep range if 6-8 you’ll still gain a shitton of muscle.

So lets say you have incline bench press at RIR 1 and you choose to use 100 kilos in the 6-8 rep range
Set 1: 10
Set 2: 8
Set 3: 6

And the following week, you can choose to eithet increase the LOAD and match the reps you did OR you can keep the load the same and try to beat the REPS you did

E.g 100 kilos
Set 1: 11
Set 2: 8
Set 3: 7

This is the progression model i personally use and i think it’s best you dont fret about going 1 or 2 reps outside of the given rep range 💪🏽💪🏽💪🏽

[Ho Ling Hin]

Ihsaan Furlonge wrote:

Personally I think maintaining the same load will be better as opposed to dropping the weight for last few sets. For the first set choose a weight you can probably do around 8-10 reps at the given RIR. If you are training sufficently hard and you keep the load constant, your reps WILL drop on the second and third sets and that’s okay- it will still be a highly stimulative set.
Nothing is wrong if on the first set you get a few more reps outside of the given rep range if 6-8 you’ll still gain a shitton of muscle.
So lets say you have incline bench press at RIR 1 and you choose to use 100 kilos in the 6-8 rep range
Set 1: 10
Set 2: 8
Set 3: 6
And the following week, you can choose to eithet increase the LOAD and match the reps you did OR you can keep the load the same and try to beat the REPS you did
E.g 100 kilos
Set 1: 11
Set 2: 8
Set 3: 7
This is the progression model i personally use and i think it’s best you dont fret about going 1 or 2 reps outside of the given rep range 💪🏽💪🏽💪🏽

Thank you for the well explained reply!

[Stas]

Ho Ling Hin wrote:

Thank you for the well explained reply!

It depends which program you are doing, but the point is to choose a weight that you can do with good form for the given rep range. For example let’s say the first set is 6-8 reps for DB bench and you do 80lb. For the next set, if the reps are 10-12, you would choose a weight for that range, so maybe 65lb.

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