Great Advice and a question

[CCCC]

First of all I have to thank everybody who recommended that I use a notebook to track results and more importantly the right way to do it. I was keeping track of weight but not reps. Within 4 week of tracking both I have increased my bench press (while keeping the same weight) from 6 reps to 10. Once I hit 12 it will be time to increase the weight. I don’t know for sure if that is on track but it felt great! So thanks. I honestly have no idea what I did without it! Now my question. What I like to do is have my first set as a warm up and then go heavy (fewest reps) to light (most reps) I find that if I go the other way around – Light to Heavy – I am too tired to lift the heavy weight by the time I get to it. So every week I try to increase the number of reps until I can get to 12. What I am finding is that when I am able to increase the reps while lifting the heavy weight, I find it harder to do so by the time I get to the third or fourth set with the lighter weight. I assume this is because I have taxed myself on the heavy and have little left in the tank. Is this normal? Any suggestions if its not? Sorry for rambling and thanks as usual!

[muscletrainerdh]

Originally Posted by CCCC

First of all I have to thank everybody who recommended that I use a notebook to track results and more importantly the right way to do it. I was keeping track of weight but not reps. Within 4 week of tracking both I have increased my bench press (while keeping the same weight) from 6 reps to 10. Once I hit 12 it will be time to increase the weight. I don’t know for sure if that is on track but it felt great! So thanks. I honestly have no idea what I did without it! Now my question. What I like to do is have my first set as a warm up and then go heavy (fewest reps) to light (most reps) I find that if I go the other way around – Light to Heavy – I am too tired to lift the heavy weight by the time I get to it. So every week I try to increase the number of reps until I can get to 12. What I am finding is that when I am able to increase the reps while lifting the heavy weight, I find it harder to do so by the time I get to the third or fourth set with the lighter weight. I assume this is because I have taxed myself on the heavy and have little left in the tank. Is this normal? Any suggestions if its not? Sorry for rambling and thanks as usual!

What you are describing is "REVERSE PYRAMIDING" your reps. (going heaviest to lightest). And while it's not "NORMAL" as most people do the opposite, it probably isn't any more or less effective.

But you will eventually have to mix up this REVERSE PYRAMIDING with another set and rep scheme as your body will adapt to it as well.

As long as you do the warm up sets before jumping into the heavy weight, you should be OK!

A SIDE NOTE: You may be "Too Exhausted" when you go LIGHT TO HEAVY because you are not resting long enough, or you haven't fueled your body correctly (ate enough food). So when it's time to switch it up, make sure you are aware of those two things.

All the best,

Dave