2nd set: less weight/same weight/more weight?

[JEDI]

less weight/same # reps
same weight/less reps
more weight/alot less reps

What is the best way to do a 2nd set?

edit:
training goals:
strength. i want to be able to benchpress my body weight. right now i can only press 80%. (i'm using the machine, not free weights.)

experience:
been working out at the free gym where i work. it's just a (big) room w/weights and cardio. there's no gym employee. you're on your own.

excercises (all machines):
chest press/inclined chest press
lat pulldown
row
squats

 

[dealmaster00]

This is a pretty vague question and there are a number of factors which could affect the answer (training goals? main lift or assistance lift? beginner, intermediate, or advanced trainer? to name a few).

 

[SociallyChallenged]

Usually, the second set is the same as the first set. If you're training for strength, it's usually high weight, low reps for every set (5ish reps). Warmup sets are required obviously and they shouldn't be included as being involved in the working set.

 

[brikis98]

This completely depends on many factors, such as what routine you're doing, what your training goals are, your experience, what exercise it is and so on.

 

[JEDI]

Originally posted by: brikis98
This completely depends on many factors, such as what routine you're doing, what your training goals are, your experience, what exercise it is and so on.

routine?

training goals:
strength. i want to be able to benchpress my body weight. right now i can only press 80%. (i'm using the machine, not free weights.)

experience:
been working out at the free gym where i work. it's just a (big) room w/weights and cardio. there's no gym employee. you're on your own.

excercises:
chest press
lat pulldown
row

 

[SociallyChallenged]

Originally posted by: JEDI

Originally posted by: brikis98
This completely depends on many factors, such as what routine you're doing, what your training goals are, your experience, what exercise it is and so on.

routine?

training goals:
strength. i want to be able to benchpress my body weight. right now i can only press 80%. (i'm using the machine, not free weights.)

experience:
been working out at the free gym where i work. it's just a (big) room w/weights and cardio. there's no gym employee. you're on your own.

excercises:
chest press
lat pulldown
row

What? Use free weights. Get on a program. Do a 3x5 or 5x5 program if you're going for strength. If that work-gym doesn't have free weights, go buy a gym membership. Also, why are you so interested in bench press?

 

[TecHNooB]

I'd go high reps (10-15), with the same or more weight per set until you break your muscles in. After some development, focus on low rep, more weight. You'll have good days and bad days, so depending on the day, adjust the weight accordingly.

 

[GenHoth]

Originally posted by: SociallyChallenged
Also, why are you so interested in bench press?

He's a guy, most of us are obsessed with the bench

These guys are right. Free weights are better than the machines, but even machines are better than nothing. I would recommend finding a beginners program to introduce you to weightlifting. It shortens the learning curve quite a bit!

 

[SociallyChallenged]

Originally posted by: TecHNooB
I'd go high reps (10-15), with the same or more weight per set until you break your muscles in. After some development, focus on low rep, more weight. You'll have good days and bad days, so depending on the day, adjust the weight accordingly.

Huh? What is your logic behind this? You don't have to pre-"develop" your muscles before going on a strength program. Plus, the 10-15 rep range are focused almost solely on muscle endurance so that's a terrible idea.

 

[Deeko]

I wouldn't go as far as to say "terrible". He wants to be able to bench his weight, that isn't exactly Arnold territory. Do low rep, high weight sets build muscle faster? Yea, but high rep sets will still build plenty muscle to bench your weight.

To actually answer the OP's question, I generally do pyramid sets -start with higher reps/lower weight, and increase the weight with each set. Occasionally I'll do flat sets, or reverse pyramids, but most of the time that's the tactic I use.

 

[GenHoth]

Originally posted by: SociallyChallenged

Huh? What is your logic behind this? You don't have to pre-"develop" your muscles before going on a strength program. Plus, the 10-15 rep range are focused almost solely on muscle endurance so that's a terrible idea.

Most things I have read indicate 1-5 strength, 8-12 hypertrophy, 15+ endurance. Have you heard differently?

 

[SociallyChallenged]

Originally posted by: GenHoth

Originally posted by: SociallyChallenged

Huh? What is your logic behind this? You don't have to pre-"develop" your muscles before going on a strength program. Plus, the 10-15 rep range are focused almost solely on muscle endurance so that's a terrible idea.

Most things I have read indicate 1-5 strength, 8-12 hypertrophy, 15+ endurance. Have you heard differently?

No. However, 10-15 reps won't develop strength in the most efficient manner. That's what I was saying. He's not going for hypertrophy - he's going for strength. I just generalized the 10-15 range as one category since, if he's going for strength, he's going to want to go for a 5ish rep program which is a far cry away from 10-15.

 

[JEDI]

Originally posted by: SociallyChallenged

Originally posted by: GenHoth

Originally posted by: SociallyChallenged

Huh? What is your logic behind this? You don't have to pre-"develop" your muscles before going on a strength program. Plus, the 10-15 rep range are focused almost solely on muscle endurance so that's a terrible idea.

Most things I have read indicate 1-5 strength, 8-12 hypertrophy, 15+ endurance. Have you heard differently?

No. However, 10-15 reps won't develop strength in the most efficient manner. That's what I was saying. He's not going for hypertrophy - he's going for strength. I just generalized the 10-15 range as one category since, if he's going for strength, he's going to want to go for a 5ish rep program which is a far cry away from 10-15.

hypertrophy: increase in bulk (as by thickening of muscle fibers) without multiplication of parts

wait.. i can get stronger faster with 1-5 reps at max weight, but my muscles wont get much bigger? How is that possible???

 

[BeauJangles]

Originally posted by: JEDI

Originally posted by: SociallyChallenged

Originally posted by: GenHoth

Originally posted by: SociallyChallenged

Huh? What is your logic behind this? You don't have to pre-"develop" your muscles before going on a strength program. Plus, the 10-15 rep range are focused almost solely on muscle endurance so that's a terrible idea.

Most things I have read indicate 1-5 strength, 8-12 hypertrophy, 15+ endurance. Have you heard differently?

No. However, 10-15 reps won't develop strength in the most efficient manner. That's what I was saying. He's not going for hypertrophy - he's going for strength. I just generalized the 10-15 range as one category since, if he's going for strength, he's going to want to go for a 5ish rep program which is a far cry away from 10-15.

hypertrophy: increase in bulk (as by thickening of muscle fibers) without multiplication of parts

wait.. i can get stronger faster with 1-5 reps at max weight, but my muscles wont get much bigger? How is that possible???

Muscle size is highly dependent on diet and only loosely dependent on strength.

 

[KoolDrew]

Originally posted by: SociallyChallenged

Originally posted by: GenHoth

Originally posted by: SociallyChallenged

Huh? What is your logic behind this? You don't have to pre-"develop" your muscles before going on a strength program. Plus, the 10-15 rep range are focused almost solely on muscle endurance so that's a terrible idea.

Most things I have read indicate 1-5 strength, 8-12 hypertrophy, 15+ endurance. Have you heard differently?

No. However, 10-15 reps won't develop strength in the most efficient manner. That's what I was saying. He's not going for hypertrophy - he's going for strength. I just generalized the 10-15 range as one category since, if he's going for strength, he's going to want to go for a 5ish rep program which is a far cry away from 10-15.

You're forgetting something... he's a beginner. Regardless of rep range, he's going to make significant gains and the most important thing when starting is to start slowly and build gradually and learn proper form. All of which are better accomplished with lighter weight and higher reps.