5th Set

[Hilltopper]

I could be starting to high with my first set, but I'm no where near being able to complete 12 reps with just a 10 lb drop in weights on most exercises. For example i I do dumbell presses of 40x12, 50x10, 60x8, and 70x6, I might get 5-6 reps if I drop back down to 60 on that 5th set. Does anyone else have any similar issues? Any solutions?

Hill

[shanndogg]

I am in the same boat. I wish there was more detail in the books about what or how much difference there should be in weight amounts for each set. Is a 5 lbs increase enough, or should it be higher?

I used to work out 4-5 times a week doing the usual 3-4 sets of more heavy weights with very little increase between sets except for the last one, so now I am having some problems/questions.

Let's say my max without a spotter on the incline press was 155lbs@ 8 reps for the 4th set. In setting up my BFL plan, I figured I wanted to keep that weight in the 8 rep set and increase it some for the 6 rep set. So I would do only about a 5 lbs difference between sets menaing: 145 for 12 reps, 150 for 10, 155 for 8, 160 for 6. The problem is, I can barely do the 5th set of 12 reps at even 145. So is it better to lower just the 5th set weight amount, of should I lower the entire weight amount through all sets so I could do a higher amount on the 5th (and 6th)?

[Chris]

These are excellent questions, and I think the answer will vary depending on which trainer you ask. I think the specific weight numbers don't matter that much. Drop as much as you need to be able to complete your reps AND get the appropriate intensity level (9?). Also, there's nothing wrong with completing 8 of those reps at 60 lbs, and then the other 4 at 55. It can be really difficult to increase weights in even increments, you can do partial sets or another option is to do a couple extra reps for a given weight. So let's say 50 lbs is too light for the second set of 12, but 55 is too heavy. Then do 15 reps of 50lbs and achieve the desired intensity. This is not for every workout, but on any given day, it's the stress to your muscles that matter more than the specific numbers on the plates or the reps.

[Hilltopper]

As it stands now I've been dropping on the 5th set way down to complete the 12 reps already, but the drop has been to the same weight as the first set or even less at times, some of this is an endurance issue that will probably go away if I keep it going. Good discussion!

[amsie]

When I done my BFL, I had no problems dropping down just one weight, i.e. 30,40,50,60,50 x 12, the pain was immense but I managed it, and in good form.

However, that was 5 years ago, and I doubt I could do that now, although I will give it a go.

[Johnbear]

I've been dropping on the 5th set way down to complete the 12 reps already, but the drop has been to the same weight as the first set or even less at times, some of this is an endurance issue that will probably go away if I keep it going. Good discussion!

[Alleecat]

I usually will do say :

12x40 10x55 8x 65 6x 85 12x 40

that last heavy set is brutal beyond compare, but then dropping down to even 40 the 12 reps are almost impossible to get out. It's not as much about the weights as it is the intensity level. Some people can do that set of 6 and drop down to no weight at all and 12 reps is very hard to do

[bigthunder]

If you have the ability, do 5 lb increments with dumbbells, I do. 10 lb jumps is a lot for your upper body, especially isolation excercises. Try 45x12, 50x10, 55x8, and 60x6,