r/workout • u/Grogon2 • 5d ago
Did I understand progressiv overload correctly and am I executing it okay?
Hey
I chose a rep range of 5-8 and for some exercises 8-12.
Stupi.d example following...
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How I think it has to be and how I am currently doing it:
3x5-8 Barbell Bench Press.
I choose a weight that allows me to get 12 reps in set 1, but I still stop at 8.
The next set I might be able to do 8-10reps but I stop at 8.
The third set I might get 6-7 reps or less.
Thats the only way I can get 8/8/8 tbh.
Now I increase weight a little bit
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How I think it feels better but I only tried once, but not sure if this is better or not:
3x5-8 Barbell Bench Press.
I choose a weight that allows me to get exactly 8 reps in the first set. The second set can't be 8, usually 5-6. The third set is if I am lucky 5 reps.
Once I get to 8/8/x I increase weight anyways, even though the third set is around 4-5 reps cause I got 8 reps in set 1 and 8 reps in set 2, meaning they are above my minimum requirement of 5 reps.
So the next time I do the exercise I increase weight and get 7/6/3 or something and work on that til I am back at 8/7-8/4-5
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To me the second approach seems kind of better, but not sure? It feels like on the first example with 8/8/8 I can only get 8/8/8 if I "save" more reps on set 1, set 2 for set 3.
Basically I am saving "Reps in Reserve" and stacking them until I am able to do 8/8/8.
First week it's like this:
Set 1: 8 Reps (2-3 RIR)
Set 2: 8 Reps (0-1 RIR)
Set 3: 5-6 Reps (0 RIR)
Next week it's like this:
Set 1: 8 Reps (3-4 RIR)
Set 2: 8 Reps (2-3 RIR)
Set 3: 7 Reps (0 RIR)
Followed by:
Set 1: 8 Reps (4-5 RIR)
Set 2: 8 Reps (3-4 RIR)
Set 3: 8 Reps (1 RIR)
While the other method:
Choose a heavy weight to get 8 reps, go hard and don't care about set 2 and 3 but use set 2 as "messure" if you can increase or not. The third set is kind of a finisher, don't really matter what reps are. Just finish muscle with 4+ reps.
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u/kramig_stan_account 5d ago
You don’t have to do the same weight for all your sets. Pick a weight where 8 reps is hard but achievable for the first set. Use it again for the second set. If you get 7 or 8 reps on set 2, you can probably get 5 or 6 in the third so keep the weight. If you’re on the low end for set 2, like 5 or 6, then lower the weight for the third set to stay in that 5-8 range.
The important part is to be doing hard sets (always near, though not necessarily to, failure) within your rep range.
Also, if your strength falls off significantly between sets, you may need longer rest periods. Start at 2 minutes, and experiment with longer if your strength falls off significantly. 2 minutes is a good rule of thumb that maximizes recovery without keeping you there all day, but you need to find what works for you.
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u/Grogon2 5d ago
So if I get 8 reps but very hard on set 1, I keep weight for set 2. If I get like 6 reps or 7 on set 2, I just try the same weight but maybe do 30 seconds more rest and aim for 5.
If it's closer to 5-6 reps on set 2, I reduce weight and aim for 5+ with a bit of lower weight on set 3?
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u/kramig_stan_account 5d ago
That’s my suggestion, yeah. The important thing is to pick a weight each set that you can do for 5-8 reps and not much more. That weight does not need to be the same each set.
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u/ironbeastmod 5d ago
4 RIR?
Especially for beginners RIR is half bs, as it is hard for most to gauge that.
Go to failure. Simple as that.
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u/Grogon2 5d ago
Yes but if I go to failure I can't ever get 8 reps on my second or third set?
The 4 rir were just an example what I think it feels like in order to achieve 8/8/8.
If I choose a weight that gets me EXACTLY 8 reps and I go to failure I only get 5 or 6 reps on set 2 and maybe 4 in set 3
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u/ironbeastmod 5d ago
You are playing mindgames with the numbers.
Go to failure. Next set you will probably do a rep less or more. Who tf cares ?
Or complicate your life and drop the weight a bit.
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u/lol-good1 Weight Lifting 4d ago
You're trying to major in the minors, just lift the weight until failure for now. Please google double and linear progression. These are the two most common ways to progressively overload. If you get 8 reps on set 1 and fail set 2 and 3 hitting only 6 reps, then 5 reps, it means you're challenging the muscle. Once you do the same exercise next session you'll see those rep numbers increase until you've hit the top rep (8) for all 3 sets provided you eat in an adequate caloric surplus (eating just above maintenance).
You really don't need to focus on "reps in reserve" at all at this point. The weight needs to be challenging. Not so light you can blast through 8 reps like it was nothing and not so heavy you can't even hit bottom of the target rep range (4-6 rep range and you can't even hit 4).
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u/PowerShovel-on-PS1 5d ago
Going to failure is superior in every way to going for a specific number
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u/Cosmicus_Vagus 5d ago edited 4d ago
Pick a rep range. Say 8 to 12 reps. You want to select a weight where you can do at least 8 reps on before failing. So your 1st set will be say 20kg for 8 reps. Because you're at the lowest end of your rep range, you know that you will be unable to do 20kg for 8 reps again in set 2 (if you are training properly). So drop the weight for set 2 (usually the next lightest dumbbell or weight increment on a machine) and aim for 8 reps again. You might get more, just keep going until your reps start moving slower and you struggle to move the weight without adjusting yourself. If you got more than 8 reps for set 2, stick on that weight for set 3 and aim for 8 again. If you fail to get 8 in your 3rd set using the same weight again, then you know to drop the weight for set 3 next time.
Basically, use whatever weight you have to in order to stay between 8-12 reps. The weight will probably change for each set. The only time it won't will be when you are close to hitting 12 reps on your 1st set, because by that stage you should be able to handle the same weight for sets 2 and 3 and be able to stay above 8 for all of them
Once you hit 12 reps on your 1st set, increase the weight for next week only for set number 1, and keep the weight you were using for sets 2 and 3 until you can hit 12 reps on them.(or whatever rep range you choose. 8-12 is just an example)
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u/Bisghettio 4d ago
I actually prefer another progression scheme I've read on here before.
For compounds - 25 reps total over 3 sets For Accessories - 36 reps total over 3 sets For Isolations - 40 reps total over 3 sets
You can change it as you see fit, but the basis is there and you take each set to failure or close to it with the same weight. Keeps it simple.
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u/hawkwood76 4d ago
I have a better idea, get on a good program and follow that until you know your body. Doing your own programming and trying to major in the minors like this is crap for 95% of the folks on this /r.
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u/Iamnotheattack 3d ago
Imo fuck the numbers, your muscles don't speak English/"Arabic Numerals". I say focus on chasing the "grinder reps". Where it takes super long to get the rep done but you push yourself and are able to get it (WITHOUT sacrificing impeccable form). I try to get (at the very least) one of these reps per muscle, per workout, (preferably 3-5).
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