So, I have been taking a bodybuilding/weight training class for 3 weeks now. The program had started on 07/2/12 and will end on 08/23/12. I have this class on mon.-thurs of each week. On mondays and Wednesdays, our coach first has us do conditioning exercises outside on the track and field stadium. Then, we go to the weight gym and do the following exercises within this order:
4-5 sets of 12-15 reps on the flat barbell bench press.
4-5 sets of 12-15 reps on the incline barbell bench press
4-5 sets of 12-15 reps on either the lever lat row or cable row machines (I do the cable row machine).
Finally, 4-5 sets of 12-15 reps on cable lat pulldown machine.
I take 75 sec. of rest between each set for all these exercises.
Although during the first week of class I didn’t get the chance to start on any of these exercises, since it was an intro. week and the students including myself were just learning some new weightlifting techniques. Also, it was the week of the fourth of July. As a result, the coach decided to go easy on us during the week. Anyways, I am also very conscientious of utilizing good form in all my exercises. My problem is that while I can do a set of 12 reps with 80 lbs. for the first 3 sets on the cable row machine, during the last set I am only able to do 10 reps at the most. Does this mean that I should to decrease weight, decrease the number of sets, or increase the length of my recovery periods?
[quote]Bull_Scientist wrote:
My problem is that while I can do a set of 12 reps with 80 lbs. for the first 3 sets on the cable row machine, during the last set I am only able to do 10 reps at the most. Does this mean that I should to decrease weight, decrease the number of sets, or increase the length of my recovery periods?[/quote]
Yes.
But really, all of those will make a difference. Which one you choose mostly depends on your goals.
None of this is set in stone, but in general, longer rests are more strength focused; shorter rests are more hypertrophy focused. Decreasing the weight (either on all of the sets, or just the last one) is one way to work up to higher weights; you’re still hitting the same volume, and with adequate recovery and nutrition, it should help you do heavier weight for the next workout. Decreasing the number of sets is the only thing I’d really caution against… I’d only do that if you’re legitimately getting too much volume during the week and aren’t adequately recovering. If the coach has you doing that many sets, I’d do what he says.