Rep numbers issue

[JackShephard]

Hi All -

I have a problem. Pretty much whatever exercise I do, the number of reps I can execute after a second set is always dramatically lower than the first, so much so I'm wondering if it's affecting my training.

So for example, say I try to aim for curls at 12 reps:
- I'll do one set at 12 (easy, and I could go to 15-16 if I wanted to),
- then 1 min rest
- then *using the same weight* I can do 12 (but this time A LOT harder)
- then 1 min rest
- then also using the same weight, I can only do 8 or 7, sometimes as low as 6.

So as you can imagine it's making it really difficult for me to aim for low reps and high weight, because if I start with a weight that allows 4-6 reps on the first set, then by the third set I can ony do pretty much one rep max.

Does anyone has the same problem? Is there a 'fix' for this problem?

Thank you!

 

[Typhon]

You could try using a lower weight to start with

 

[Karky]

Hi All -

I have a problem. Pretty much whatever exercise I do, the number of reps I can execute after a second set is always dramatically lower than the first, so much so I'm wondering if it's affecting my training.

So for example, say I try to aim for curls at 12 reps:
- I'll do one set at 12 (easy, and I could go to 15-16 if I wanted to),
- then 1 min rest
- then *using the same weight* I can do 12 (but this time A LOT harder)
- then 1 min rest
- then also using the same weight, I can only do 8 or 7, sometimes as low as 6.

So as you can imagine it's making it really difficult for me to aim for low reps and high weight, because if I start with a weight that allows 4-6 reps on the first set, then by the third set I can ony do pretty much one rep max.

Does anyone has the same problem? Is there a 'fix' for this problem?

Thank you!

1 min rest is usually regarded as incomplete. If you want to avoid the reps going down on consecutive sets, you should up your rest periods. Though, that would depend on your goal. If your goal is hypertrophy or muscular endurance, then low rest periods could be a good idea. However, if training for strength (as you probably would be with low reps) then using 2-3 min rest is usually advised and will limit the negative effect on the number of reps that you are seeing. It will still be there though. If I use 3 min rest I'm usually able to get 3 sets with the same weight and reps, with all of them being HARD. If I want to have more sets with the same weight and reps, then I'll need to drop the weight a bit so that the first sets aren't all out.

 

[NoLoveLost]

Hi All -

I have a problem. Pretty much whatever exercise I do, the number of reps I can execute after a second set is always dramatically lower than the first, so much so I'm wondering if it's affecting my training.

So for example, say I try to aim for curls at 12 reps:
- I'll do one set at 12 (easy, and I could go to 15-16 if I wanted to),
- then 1 min rest
- then *using the same weight* I can do 12 (but this time A LOT harder)
- then 1 min rest
- then also using the same weight, I can only do 8 or 7, sometimes as low as 6.

So as you can imagine it's making it really difficult for me to aim for low reps and high weight, because if I start with a weight that allows 4-6 reps on the first set, then by the third set I can ony do pretty much one rep max.

Does anyone has the same problem? Is there a 'fix' for this problem?

Thank you!

time. 1 min between reps is fine.

 

[wesrman]

I think that if you're getting the same number of reps on every set you arent trying hard enough on the first couple of sets. You dont want to hold back on the first set just so you can get more reps on the next few sets. For example, I often get 8 on the first, 7 on the second and 6 on the third.

 

[limestix]

Although I rarely do isolation work, this happens to me on my triceps doing skullcrushers.
Ill get in 12, rest, another 12, rest, maybe 8, rest, then if I'm lucky I can even get 5 before failure.

I think it's just how you look at it because I don't really see it as a bad thing. Clearly you are pushing yourself to failure so its not like you aren't reaping any benefit.

 

[Chillen]

time. 1 min between reps is fine.

I agree, and agree with Karks, that it can depend one's goal purpose as well.

Additionally, if you are having this problem, take the time to look up "force progression techniques" when you are not in the gym, and get motivated on educating yourself on what to do. There are many, many, on-the-fly things you can do, and "pre-plan" for.

One example of "force-progression": is using the "same rest period" between sets, and then racking the weight (assuming same amount of reps the last time), wait a determined amount of (seconds), and then pushing one more rep out, and call this "one set" a: 6 P 7 (or 6 reps, paused -insert seconds-, 7th rep), then move on to the second set. If the same issue is present, repeat what you did in set one, etc, etc. (Keeping things equal here), this would be something the body hadn't experienced before, and sets a foundation for muscle strength improvement.

The other issue I would look at is your pre and post workout meals, and the "totality circumference" of your diet---trend.

Totality of diet and educating yourself on force-progression techniques (and other variables in types of training to combat these issues) to use on-the-fly in the gym, and preparing for out-of-the gym = conquering the fricken problem.


Best wishes

Chillen