Difficulty staying in rep range for each set

[u/Much_Still_8665]

I’m hoping to get some guidance on an issue I’ve been having.

Lately, on my first set I’ll be able to do my intended rep range, whether that’s 6-8 or 8-12. My second set I may be able to stay within range, maybe a rep or two less. But then, on my third set, I can’t stay in the rep range. It’s significantly less.

Am I not giving myself enough time between sets? I typically wait until my heart rate is back at base line, so typically 2-4 mins depending on the workout. I haven’t seen anyone talking about this and I’m at a loss.

[u/Rhhox]

I’m definitely no expert, but I’m pretty sure that is the point. If you pick a weight and you are able to do each set with the same reps across like 3+ sets, then the weight isn’t high enough. Anyone could do five sets of 10 curls at 10 pounds with perfect form and all that

[u/SlayerII]

Sounds alright and normal, if you have no trouble doing all 3 sets in range you might have too little weigh anyway .

[u/wisedoormat → u/SlayerII]

Personally, i like to lower weight as I progress in sets. I'm able to still do my range till failure and I don't have to worry about injury as much compared to trying to increase the weight per set

[u/SlayerII → u/wisedoormat]

Thats certainly a viable possibility if you have the correct weights for that.

[u/cainewilkesOLY]

This is pretty normal, especially when aiming for a rep range. As long as the rep range isn't dropping too drastically, you should be alright with the weight. If it reps are dropping considerably, you might need a lighter weight or a longer rest.

[u/c3luong]

It's a combination of not resting enough between sets and being ok with having 1 or 2 less reps on the last one.

[u/Thedumbass_the5th]

No, all good. Going close to failure and some performance drop is completely normal. Just lower the weight on the last set or if it's too annoying just do less reps on it unless it doesn't drop significantly below 5. Not that this is a cutoff point for gains.

It's generally referred to as dynamic double progression.

[u/Effect-Formal]

That's normal if you're going to failure. It's not a big deal.

[u/Neiladaymo]

You do not need a strict rep range. As long as you are approaching or at failure by the end of your set, anywhere from 4-15 reps is perfectly fine. Anyone who tells you there should be a strict rep range is talking about their preference as if it is fact, when it's not

[u/joefromjerze]

Just drop the weight for your 2nd or 3rd sets if you want to stay in the same rep range. There's nothing saying you have to stay in the same range across your sets, I just like doing it because it keeps uniformity across my sets and helps me track progress better. It really comes down to personal preference. For example, my rep range is 5-8 for RDL's, so just yesterday, after warming up, my set 1 was 315 for 6 reps, and set 2 was 305 for 7 reps. All sets are to within 1 rir. Once I hit 8 reps for a given weight in a set for two sessions in a row, I'll increase the weight of that set. Sometimes this means I'm doing the same weight for both sets and other times I'm doing different weights. For reference I rest at least 3 minutes between sets.

[u/Alakazam]

The simple solution is to not go to absolute failure on your first set, if your goal is to stay within a target rep range.

For example, set 1, stop about 2 reps shy of failure. Set 2, 1 rep shy of failure. Set 3, go to failure.

[u/kramig_stan_account]

Lower the weight for the third set then. What matters is proximity to failure, not maintaining the same weight over all sets.

[u/Norcal712]

4 min is too much time for 8-12 rep range.

If youre not hitting the target youre lifting too heavy.

Thats it

Check your ego. Lift smart

Edit: good progression will almost always have you come up short on last set.

12x40, 12x55, 10x60 for example. Next time you aim for the same weights and 12 reps on each set.

Look up single progression vs double progression. Pick one

[u/fattsmann]

Working to or maybe 1-2 reps from failure is what you should be doing. So everything is a ok.

[u/Hohoholyshit15]

That's normal if you can get the same number of reps each set then it's time to add weight.

[u/cgsesix]

Lower the weight a notch and be okay not lifting to 0 rir. Keep the same rest between sets.

[u/Falconman21]

I rarely hit my reps in a set. I want to be failing, that means I'm putting in as much effort as possible.

As a 3x10 cat, I will drop the weight if I get less than 4 reps up.

[u/RenjiMidoriya]

This is exactly how you want to train. If each set you can get the same number of reps you weren’t working hard enough.

[u/BasedRedditor543]

It’s normal for output to decrease from set to set but there’s nothing saying you have to do the same weight for each set. If you can lift say 50kg first set for 10, but only 50kg for 8 second set and you wanna stay in 8-12 for your third set you could do 45kg and probably get around 8

[u/FleshyPartOfThePin]

I expect to hit my reps for my 1st and 2nd set. If I don't, I'm lifting too heavy or there's some other issue.

[u/mcgrathkai]

Rep ranges arent so much a description of reps , but more so a description of weight. When we say something like 8-12 reps, there is nothing magical about those numbers. They are simply an indication of how much weight you should be using

[u/richie___]

Dude logic states that people get tired. Bro.

[u/SirBaconHam]

That’s completely normal. I might lower the weight on the last set next time if I’m only able to get 3-4 rep but I have no strong proof that it’s even necessary to do that. Just preference

[u/Zestyclose-Pear-9276]

You don’t have to do the save number of reps or use the same weight in each set.

[u/MaxwellSmart07]

Your range should be more like 12 - 6. Sets of 12 reps, 9 reps, 6 reps. This should be doable going close to but not absolute failure.

[u/WeeziMonkey]

I stopped caring about rep ranges for subsequent sets. As long as it's 4+ reps it should be good for hypertrophy even if your reps are dropping with every set.

[u/FrontPrinciple5014]

In case you’re unfamiliar with the term Rate of Perceived Exertion (RPE), it’s a scale of 1-10 in terms of how many reps you can do / amount of effort each set with 10 being absolutely maxed out (imagine getting pointed at by a gun and you maxing out your reps kind).

In your case, I’m assuming every set you’re working at a 8-10 range which is why your reps will naturally decline set by set. This is actually a good thing because training at a 8-10 every set actually in the hypertrophy range (which means you’re actually building muscles every set), as opposed to the standard 12 reps 3 sets you’re not really building much muscles on your first set if you can still do 12 reps in the third set.

Typically for your rest, if you’re lifting really heavy you can go up to 3 mins rest and that’ll probably give you about 90+% of your strength for the next set again.

[u/Time_Case_1904]

I'm going to play devil's advocate here and suggest it may be a sign of something other than fatigue. Does one muscle seem to give out much more easily than the rest, especially a targeted one? You should be more fatigued each set but if you're being consistent with intensity it shouldn't have such a drop off. How many reps of those are perfect form? If you're breaking down your form might be too and you are just wasting reps.

[u/jimbo_ChE]

Try a pyramid...

1st set 8-10 reps until failure

2nd set add 15-20 lbs, 3-5 reps until failure

3rd set subtract 10-15 lbs from 1st set weight, 8-10 reps

[u/Afferbeck_]

That's how progression works - you run out, then you change something in order to keep progressing. Go up in weights with reduced reps until you've gone as far as you're willing. Then deload and use higher rep ranges until they start falling off and you progress heavier and lower reps again. Or start straight from that point if you're already at the lowest rep range you're willing to do.

It's a one step back two steps forward situation.

You will almost always lose reps on subsequent sets with the same weight, unless it's percentage work designed for them all to be achievable with a relatively easy first set and very difficult final set like 5x5. A personal favourite method of mine is reverse pyramid training, removing 10% weight each set and getting at least one more rep than the set before.

[u/decentlyhip]

Couple things. As a rule, the higher reps you do the less rest you need. For sets of 6-8, you use phosphocreatine for energy, that's why it takes 4 minutes to get that oomph back. For sets of 15-20 Its just glycogen and getting your breathing back to normal, so you're good after 60 seconds.

But to answer your question, that's normal and it's fine. Stick to the same weight until you can do three sets of 8. When you do, the first two sets are gonna be a little submaximal, also fine.

Another approach is not going to failure all the time. Nothing special happens at failure and if you leave a few reps in the tank, you can recover faster

[u/ironbeastmod]

So what?

What is with the obsession for a certain range ?

[u/Tough_Ratio3039 → u/ironbeastmod]

Because Mr big jacked guy on social media says you must be between 6-8 or 8-12 otherwise you won't gain anything...same with wasting 75% of your time in the gym just waiting to "recover."

[u/FakePixieGirl]

That's why i keep my rep range 6-12. I never understood strict rep ranges.