Recommendation I've seen floating around is that you stay at the same weight until you can hit 12 reps. Then you up the weight.
It was just hard for me to accurately know where my strength was. Coming off a period of low carbs, but it seems my strength is returning.Doesnt work for everyone. I cant hit 10 reps until i move up a weight. Usually 8 reps then i will move up. Then when i go back to do the older weight i can easily do 10-12 reps. Just depends on how you gain strength. Overload is better in most strength building. Target range should be 4-6 for hard strength building (powerlifting)
Yesterday's back and shoulder workout was a high rep adventure. Nothing lower than 15 reps. Had my lady apply some SN to my shoulders pre workout and had a massive pump. All exercises were done with 60 secs of rest in between sets
Machine Rows
4 sets of 15
Wide Grip Pull downs
4 sets of 20
Wide Grip cable row
4 sets of 15
Reverse Grip pulldowns
2 sets of 20
Cable Pullovers
2 sets of 20
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Cable Lateral Raises
4 sets of 20
Seated DB press
4 sets of 15 with 65lbs (drop set)
Reverse fly (pec deck)
4 sets of 15
Upright row/shrug superset
5 sets of 30