The New Rules of Lifting suggest that you should select a weight that you can use (as an example) for three sets, 15 reps each. If I select a weight that I can press 15 times, I usually can't press it 15 times on sets 2 and 3. Therefore, when selecting a working weight, is it better to (i) select a weight that I can press 15 times on set # 3 or (ii) select a weight that I can press 15 times on set # 1 but fall short on the number of reps I can do on sets # 2 and 3.
I go with (i), then add 5lbs for bilateral work, 2.5 for unilateral on the next workout, if it's close. If I hit failure on the third set, thats fine. Hitting it in the second set leaves me so fatigued that I can't hit the reps on the third set even if I drop weight.
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"Ooh, guns, guns, guns! Come on, Sal! Tigers are playing tonight! I never miss a game." - Clarence Boddiker.
Everybody is different and both options are valid. I'd probably go with (ii) and progress like Bill said, but go with the one that you think will work best for you.
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
I think this depends on what workout you are doing. If it's fat loss I would go for (i). If hypertrophy or strength then definitely (ii).
Very good point! I like that.
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Lisa Holladay, CSCS
Exercise and nutrition play equal roles, and the motivation and discipline to stay consistent are really the glue that holds a program together.
--Alan Aragon
Selecting a working weight for sets and reps
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