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?
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.
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?
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!