Unread 01-25-2010, 02:07 PM   #1 (permalink)
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Default should I use the same weight for all working sets?

I've been lifting for a year now but now I want to take it to a new level
I've been doing dougs 4 day split.

After my 2 warm-up sets - should I keep my working sets the same weight or should I increase the weight with each set?
Example, this is what I've been doing.
Bench Press
Warm up 135# (2 sets of 20 Reps)
Working sets 185# (1st set -12 reps)
205# (2nd set - 8 reps)
225# (3rd set - 6 reps)
245# (4th set - 4 reps)
or should I just keep the weight at 225# for all my sets and add weight the following week?
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Unread 01-25-2010, 06:41 PM   #2 (permalink)
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Default

Start off with a weight you can do 11 reps with and force out 12, then increase the weight for a weight you can do 9 with but force out 10, then 8, then 6. If you can't increase the weight, stay at the same weight, but don't go down. This is how you build strength, size, and increased muscular endurance. You'll be hella sore every time, all the time.
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