Using the same weight for all sets.

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    smike's Avatar
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    Using the same weight for all sets.


    I workout using the same weight for all my sets. Rest is between 30 seconds and 90. My reps are 12 for the first set and then they go down. Is what i am doing wrong?

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    Quote Originally Posted by smike
    what i am doing wrong?
    No periodization...
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    Yes, it is wrong as it does not provide the body with any additional stimulus for increased strength and/or hypertrophy.
    M.Ed. Ex Phys
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    If you're decreasing reps you should add weight
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    Are you increasing reps on a weekly basis?

    In other words, if week 1 is like this for 3 sets: 12, 10, 9
    Week 2 should be something like: 12, 11, 10

    The question is, are you progressing? After 3-4 weeks are you increasing the weight and performing similar reps, or are you monotonous?
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    Every workout i try to add at least one rep for every set and when i reach 12 10 8 6 i add weight. During the summer it worked great but then i had to stop training for two months because of an injury and now i'm back again.
    I'm not trying to get huge and i don't care if i can lift 500pounds for deads i just lift because i enjoy it and looking better is always welcome.
    What i did is instead of 5x5 i do less sets with more reps. Because of the very litle rest between sets i can't do 10reps for three or four sets.
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