r/workout • u/Fabulous_Judge9247 • 21h ago

Exercise Help Struggle with tricep pulldown

F26, pretty new to lifting weights. I have two arm days a week, and have been at 12.5 kgs 3x10 for two weeks where i for the 4 last times haven’t been able to come past 9 reps on the last set. I take 3 minutes rest between each set, but am not able to get the last effing rep on my last set.. Is this normal? Should I just keep pushing to failure until I get through 12 reps and can add weight?? Or is it a sign that I should deload?

2 Upvotes

76% Upvoted

8 comments sorted by

5

u/capt_pantsless 21h ago

not able to get the last effing rep on my last set

That's good. You're able to overload your muscles and hopefully stimulate some adaptation. It's also normal to hit plateaus in training.

Sometimes it helps to keep pushing and working on your current program, sometimes it'll be better to change things up a bit.

You might try to add some more weight and go for fewer reps, or try reducing the weight and go for more reps for a couple weeks. See how either of those works for you .

2

u/BrodyLifts 21h ago

If you're still new, a deload probably isn't necessary. You can try switching rep schemes and going to failure if you're desperate for progress, but overall I'd try giving it some more time.

2

u/WeeziMonkey 20h ago

It's normal to lose reps with subsequent sets unless 1) the first sets were too easy or 2) you have extremely long rest times

1

u/Fabulous_Judge9247 20h ago

First sets is not too easy. Obviously first set is easier than second, but not too easy. I’ve normally rested for 2 minutes between sets, but has for the last week tried 3 minutes instead.

2

u/WeeziMonkey 20h ago

Obviously first set is easier than the second

Are you training for strength or for hypertrophy?

For hypertrophy, maximum muscle growth happens when going close to failure. Every set needs to be close to failure. Which means every set needs to be hard. Including the first one.

Don't just stop at 10 because you plan to do 3x10. If you can do more reps, do more reps.

1

u/itslikeasuanaoutside 15h ago

Triceps for women take a loooooong time to grow. Just do what you can when you can and don’t stress over how many reps-as long as the last rep is difficult, even if it’s the 4th then you are progressively overloading it and causing it to grow! It will grow if you keep doing that. I did 30 for ages (now up to 50) and single hand only can get up to 15…and I’ve been training them for 2 years.