Dumbbell Press Reps and Sets: Max Out or Back Off?

Training Over 35 Lifter
1

I start out my dumbell press (after warmup) maxing out with 11-12 reps, then I can only get the same amount of weight (200 lbs) up the next set about 4-5x. After that I’ve been backing off to 180 in sets 3-4 approx. 5 reps with a drop set of 90 lbs x 7-8 reps.

Would it be better to not max out on reps on the first set in order to lift more on the next sets?

2

IMO, it’s personal preference unless your goal is mostly strength.

Your method is similar to mine.

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3

It doesn’t need to be an either or scenario. Do what you are doing until your progression slows then swap in a different method and progress on that.

You have loads of options, on-top of the ones you listed:

  • Ramp up to your top set slower (2x12x180; 2x12x190: 1x12x200)
  • Drop the reps after the top set
  • Do your sets as clusters
  • Do the remaining sets as drop sets
  • Drop weight and change tempo
  • After the first set, do a similar movement where you have a mechanical advantage(eg. Shoulder press → Incline press)
  • loads more
4

Your gym has 200lb dumbells?

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5

I think he means 2 100’s. Otherwise, he’s a gorilla :slightly_smiling_face:

6

Lol correct, two 100 lb dumbbells, that’s the heaviest dumbbell available.

Thanks on the other advice, I will try to switch it up a bit. I do like ending with the drop sets though, seems like that really exhausts the muscle and burns the most.