A few questions about BFL weight training

[Mikel]

Please clarify the following for me.
-When doing the second set of 12 reps of your first exercise. Do you decrease your weight to the amount you used for your first 12 reps?
-In what increments do you increase your weight as you decrease your reps?
I'm new to the forum and any assistance is greatly appreciated.

[Rhone]

The first set of 12 reps is basically a light warm-up set. The next set of 12 (set #5) is supposed to be a challenge. IMO usually the same weight that I used for set #3 (8 reps) is a good weight to use for set #5. On set #6 you should reach failure at or before rep 12. When you can do 12 reps on both sets 5 and 6 without reaching failure ("failure" means the point where you are physically unable to do anymore reps without resting), then it's time to increase the weights a little for the next workout.

Take a look at a post I wrote a couple months ago with a little more detail.

[yakubu]

Originally Posted by Mikel

Please clarify the following for me.
-When doing the second set of 12 reps of your first exercise. Do you decrease your weight to the amount you used for your first 12 reps?
-In what increments do you increase your weight as you decrease your reps?
I'm new to the forum and any assistance is greatly appreciated.

no way , that would be insane. the whole point of body for life is the high point, thats what makes your muscles grow. fir the 2nd 12 reps you must get a level intensity 9 and then with the next 12 reps of a new exercise you must get a level 10.
if you used the same weight as the 1st 12 reps for the 2nd 12 reps then you simply could not reach the level 9, it would be far too easy.

on most of my exercises i use the 8 rep weight for my 2nd 12 reps but sometimes thats not even heavy enough so i have to use a weight that is inbetween the 8 reps and 6 reps . eaxample :

12 reps - 2kg
10 reps - 2.5kg
8 reps - 3 kg
6 reps - 3.5kg
12 reps - usually this would be the same as the 8 reps - 3kg but sometimes it
would be between the 8reps and 6 reps - 3 1/4kg

[Chris]

the 8 rep weight is a good target. You will get a little stronger too, as you're lifting that day. As others have said, the first set of 12 is really just a warm up set. It should be really hard to lift your second set of 12. The third set of 12, or the new exercise, should seem deceptively easy at first (since it's a new movement), but by the time you get to the end it's almost impossible to do another rep.