Are You Using the Right Weight for Every Exercise?
How to Do It
Pick a weight and do 25 reps with it of any of the following exercises: military press, pull-up, bench press, row, squat, or trap bar deadlift. Your reps must be clean and you shouldn’t miss a rep.
Rest when needed. Keep track of the total number of sets it takes to finish all of the reps, and then find where your number falls in the categories below.
Number of sets: 1 or 2
Number of sets: 8-plus
Number of sets: 3 to 5
Needed 6 or 7 sets to finish 25 reps? If you can usually handle this load, my guess is that you may just be tired or burning the candle at both ends.
Take a break for a few days and try again. Then, if you hit 6 or 7 sets again, lower the weight. I recommend trying the Goldilock’s method for all 6 exercises. Do it three days a week for 3 weeks, letting the sets dictate your load for each movement.
So if you see your total sets dropping for, say, the squat, add more load to the bar during your next session.
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