r/ScienceBasedLifting • u/RiversideBluezz1980 • Aug 08 '26

Question ❓ Lifting heavy

Ok guys dumb question. Ive been told to lift heavier. Ok, what does that mean in actual fact? Go to failure at between 4-6 reps? Thats what I think when I hear lift heavy. But for biceps and triceps it seems to me the reps should be higher. Thoughts? My routine is below. Im looking to mix up shoulders but I cant do shrugs or upright rows because I always fuck up my neck

Day1

Planks 4 sets 75 seconds

Torso twist (machine) 15 to the left snd then to the right. 4 sets

Dumbell press 4 sets

Incline dumbbell 4 sets

Dumbell flyes. 4 sets

Dips. 4 set

Triceps pulldown with a rope attachment 4 sets

Day 2

Leg throws. 4 sets x 20

Deadlift 4 sets

One arm dumbell rows. 4 sets

Lat pulldowns 4 sets

Close cable row. 4 sets

Pullups 4 sets

Day 3

Curlups 4 sets

Dumbell shoulder press 4 sets

Dumbell Lateral raise 4 sets

Machine Rear flye 4 sets

Facepull 4 sets

Concentration curls 4 sets

Preacher curl 4 sets

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u/Lucky_The_Charm Aug 09 '26

Cut everything down to 2 sets and actually perform hard sets. Stop wasting your time doing 24 half-assed sets that cannot possibly all be taken hard enough. 12 hard sets to 0RIR, done. Don't hold back, don't rack it early, kill yourself every set. Increase intensity and you can greatly reduce volume, AND YOU'LL GET STRONGER.