How to know what weight you should be lifting?

Prophet

Prophet

Prophet

Soldato
Joined
5 Oct 2004
Posts
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Location
Notts
I've been following a 3 day split program that uses sets of 4 X 10.

I've been doing this for 3 weeks and seem to be getting on OK however I'm concerned I'm not lifting enough.

The first 2 sets I'm fine and reach 10 reps without any problems, then the 3rd set I'm usually at the 6th rep when I start to struggle. The last set usually ends up with me getting to 7 then having to stop.

From memory I'm lifting the following:

Dumbell Incline Press 12.5KGs
Pec Deck 49KGs
Barbell Curls 20KGs
Bench Press 30KGs
Hammer Curls 12.5KGs
Seated Leg Press 80KGs
Calf Raises 80KGs
Seated Leg Curls 70KGs
Shoulder Press 49KGs
Lat Pull Down 49KGs
Wide Grip Seated Row 56KGs
Cable Pull Downs 49KGs

I'm going to tweak the routine as I'm doubling up on muscle groups but for now I'd like opinions on my weights and if I should adjust the amount and set/reps.
 
you shouldnt goto failure every set, leave a rep or 2. last set feel free to goto failure.
sounds like you need to pyramid a little, your first 2 sets are fine, then drop the weight a little and hit 10 reps again, then a bit more to hit 8-10 reps on last set

for bodybuilding, weight is a means to an end, what matters is the stress created while doing the reps and set.
if you set out to lift a certain weight then you will do so, but your mindset will be wrong and your form will be dedicated to lifting the weight.
concentrate on feeling each rep as much as possible, when you are able to do more reps than you need, up the weight :]
 
Thanks for the advice :)

I've notice my form has improved over the last week. I'm noticing what I'm doing wrong and correcting it.

I'll give what you've suggested a go.
 
This is how I work:

15 reps ........ weight that I can do for 17 reps
8 reps.......... weight that I can do for 9 reps
6 reps ......... weight I can do for 5 reps.
 
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