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Victormikkelsen
Victormikkelsen g Victor Mikkelsen
1 Post(s)
1 Post(s) Gender: Male Goal: Gain Muscle Date Joined: September 9, 2016
Posted

Currently I am trying to gain strength and muscle doing a push pull legs split. Of course I am always trying to progressivly overload my muscles. If i am trying to for example increase my dumbell bench press and my desired rep range is say 8-10 reps. If i reach 8 -10 reps with 20 kg dumbells one day and want to increase it to 22 kg the next time, i won't be able to reach the rep range of course. If i can do 5 reps with 22kg in one set, do I in the same set, lower the weight and then complete the set (8-10 reps) or do i stay at 22 kg and just do as many reps as i can each set, increasing the amount of reps i can do with the same weight every chest day?

William_Steinset
William_Steinset p William Steinset
1K Post(s)
1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: December 12, 1969
Posted
Posted By: Victormikkelsen

Currently I am trying to gain strength and muscle doing a push pull legs split. Of course I am always trying to progressivly overload my muscles. If i am trying to for example increase my dumbell bench press and my desired rep range is say 8-10 reps. If i reach 8 -10 reps with 20 kg dumbells one day and want to increase it to 22 kg the next time, i won't be able to reach the rep range of course. If i can do 5 reps with 22kg in one set, do I in the same set, lower the weight and then complete the set (8-10 reps) or do i stay at 22 kg and just do as many reps as i can each set, increasing the amount of reps i can do with the same weight every chest day?

yeah thats one way to do it. You can also do 22 kg with 8-10 reps ? You should get stronger so it should after a few sessions be possible to do more reps with a higher weight. You can also do periodization with your program.

MS Athelete / Super Hermanite / SHF
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: Victormikkelsen

Currently I am trying to gain strength and muscle doing a push pull legs split. Of course I am always trying to progressivly overload my muscles. If i am trying to for example increase my dumbell bench press and my desired rep range is say 8-10 reps. If i reach 8 -10 reps with 20 kg dumbells one day and want to increase it to 22 kg the next time, i won't be able to reach the rep range of course. If i can do 5 reps with 22kg in one set, do I in the same set, lower the weight and then complete the set (8-10 reps) or do i stay at 22 kg and just do as many reps as i can each set, increasing the amount of reps i can do with the same weight every chest day?

Hey @Victormikkelsen, are you doing the Push, Pull, Legs split on this site? Because it has strength training incorporated with the compound movements for each workout so that you can progress with a pyramid-style rep scheme.

 

Also, you should try to get a spotter to grind out the last 3-4 reps as needed. If you can't get a spotter, you can also do this with your dumbbell bench press...

 

Need 1 on 1 coaching? Send me a direct message to learn more!
11301956corcoran
11301956corcoran g Dennis Tristao
2 Post(s)
2 Post(s) Gender: Male Goal: Lose Fat Date Joined: January 1, 2017
Posted
Great trick!
muscular strength
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