Reply
Results 1 to 14 of 14
  1. #1
    Registered User icewing726's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 5
    Rep Power: 0
    icewing726 is on a distinguished road. (+10)
    icewing726 is offline

    Last rep struggle question

    Hi, been a nonmember lurker for a while. I was hoping to get some thoughts on something. I've been slowly increasing my dumbbell press (flat) max and one technique I've been doing is trying to increase the sets.

    For example today I started with the 130s and did 9 reps on the first set, and 6 on the second. Then I upped to the 135s and did 5 reps. (This was more reps per set then last week so I tried for a fourth)

    My fourth set was a 15 to 20 second lift just to get it in the up position. It was slow and my arms were trembling but I got it.

    To me I usually consider reps like that to be good for strength building, but then I started wondering if I was right. Should I abandon reps like that and try again, or should I continue to fight? Thanks in advance.
    Reply With Quote

  2. #2
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 12,202
    Rep Power: 55756
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    If you get the rep then you get the rep and it definitely counts. That particular exercise is especially difficult in that regard as the first rep you cannot utilize the stretch reflex as well as subsequent reps, essentially making the first rep a lot heavier than the rest. You're unlikely to run into the same effect with other exercises where this isn't an issue.
    Reply With Quote

  3. #3
    Registered User Garage Rat's Avatar
    Join Date: Apr 2005
    Location: So.Cal.
    Posts: 6,429
    Rep Power: 28033
    Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000) Garage Rat has much to be proud of. One of the best! (+20000)
    Garage Rat is offline
    What is your goal?
    Is it a strength one?
    Top powerlifters for strongmen rarely go for a max wether it be a single or reps.
    They train at about 80% of their max most of the time.
    Maybe try something like this,go for 5x5 with the 130's when you get that go to the 135's and shoot for the same but don't worry if you don't get all the reps on all sets.
    You may get 5,5,4,3,3.
    Next session try and get more reps on those last three sets.
    Even if you just get one more rep out of your total reps it's progress.
    It's a patient mans way to getting stronger.
    You don't blast your nervous system each and every session but slowly up your reps/strength.
    You may want to recycle and start with lighter maybe your 110's and build back up.
    It's called cycling and solidifys your strength with the lesser weight.
    Good luck.
    Reply With Quote

  4. #4
    Registered User Deathguard's Avatar
    Join Date: Feb 2016
    Age: 35
    Posts: 1,354
    Rep Power: 10281
    Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000) Deathguard is a splendid one to behold. (+10000)
    Deathguard is offline
    Originally Posted by icewing726 View Post
    Hi, been a nonmember lurker for a while. I was hoping to get some thoughts on something. I've been slowly increasing my dumbbell press (flat) max and one technique I've been doing is trying to increase the sets.

    For example today I started with the 130s and did 9 reps on the first set, and 6 on the second. Then I upped to the 135s and did 5 reps. (This was more reps per set then last week so I tried for a fourth)

    My fourth set was a 15 to 20 second lift just to get it in the up position. It was slow and my arms were trembling but I got it.

    To me I usually consider reps like that to be good for strength building, but then I started wondering if I was right. Should I abandon reps like that and try again, or should I continue to fight? Thanks in advance.
    Its ok to grind out reps. If you are taking in the realm of that long though, just let it go. Bro science here, but i think you are wasting potential by such a long grind. If it was your last set though, i guess whatever. You should save that struggle for an AMRAP.

    Dumbells are fine to go to failure, built in safety. Eventually, you will need to graduate to the barbell and gauging your reps ahead of time will be even more important - when lifting solo. If you think its going to be an epic 15 second struggle, don't do it without a spotter.
    "May the wrath of Zeus descend upon you like a great black toad in heat"
    Reply With Quote

  5. #5
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 760
    Rep Power: 1981
    TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000) TolerantLactose is just really nice. (+1000)
    TolerantLactose is offline
    There's a recovery cost to these long grinders that may or may not be worth it depending on your programming and your goals.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  6. #6
    Kiwi Battler BenMcLeodNZ's Avatar
    Join Date: Jul 2015
    Posts: 2,466
    Rep Power: 6687
    BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000) BenMcLeodNZ is a name known to all. (+5000)
    BenMcLeodNZ is offline
    Maybe on other exercises that would be OK, but for the dumbbell bench press, it's only a matter of time until you injure yourself doing that, from dropping a dumbbell on yourself (which hurts way more than you probably expect), or having it fall backwards and tearing your rotator cuff. Believe me, it's an accident waiting to happen.

    That kind of thing would ideally be done on a machine, and there is a similar training style called Static Hold Training which may interest you.
    Reply With Quote

  7. #7
    Registered User icewing726's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 5
    Rep Power: 0
    icewing726 is on a distinguished road. (+10)
    icewing726 is offline
    Originally Posted by Garage Rat View Post
    What is your goal?
    Is it a strength one?
    Top powerlifters for strongmen rarely go for a max wether it be a single or reps.
    They train at about 80% of their max most of the time.
    Maybe try something like this,go for 5x5 with the 130's when you get that go to the 135's and shoot for the same but don't worry if you don't get all the reps on all sets.
    You may get 5,5,4,3,3.
    Next session try and get more reps on those last three sets.
    Even if you just get one more rep out of your total reps it's progress.
    It's a patient mans way to getting stronger.
    You don't blast your nervous system each and every session but slowly up your reps/strength.
    You may want to recycle and start with lighter maybe your 110's and build back up.
    It's called cycling and solidifys your strength with the lesser weight.
    Good luck.
    My overarching goal is to bench the 150s, but I really enjoy the workout for destressing as well. I read about working at 80% just a day or two before you mentioned it and I plan on reading more.

    As for my workouts, I could probably come close to 5 sets of 5 right now. I've been in the grips of a bad plateau after having a really bad 3 weeks that dropped me back to the 120s as a max. I built back up but felt like it was settling in and I decided to try and up the sets following 2 sets with the 130s to help me with rebuilding forward momentum. As far as I can tell its working.

    My weak point is the initial laying back and pressing to the up position. I guess what I'm trying to ask is how do I know what my real 80% is?

    Also, aside from lifting of the chest, are there any good exercises that can help with that initial lift?
    Reply With Quote

  8. #8
    Registered User icewing726's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 5
    Rep Power: 0
    icewing726 is on a distinguished road. (+10)
    icewing726 is offline
    Originally Posted by BenMcLeodNZ View Post
    Maybe on other exercises that would be OK, but for the dumbbell bench press, it's only a matter of time until you injure yourself doing that, from dropping a dumbbell on yourself (which hurts way more than you probably expect), or having it fall backwards and tearing your rotator cuff. Believe me, it's an accident waiting to happen.

    That kind of thing would ideally be done on a machine, and there is a similar training style called Static Hold Training which may interest you.
    I was definitely thinking about that while it was happening (and Ive dropped a 115 on myself once). Ill keep this in mind.
    Reply With Quote

  9. #9
    12 pack > 6 pack PurmaBulker1984's Avatar
    Join Date: Jun 2019
    Posts: 853
    Rep Power: 2688
    PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500)
    PurmaBulker1984 is offline
    How long are you resting. Going from 5 reps to a 15 sec single seems extreme. Also agree with Ben, db flat to failure is risky. I do low incline because it's more shoulder friendly and failures are easier to abort.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
    Reply With Quote

  10. #10
    12 pack > 6 pack PurmaBulker1984's Avatar
    Join Date: Jun 2019
    Posts: 853
    Rep Power: 2688
    PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500) PurmaBulker1984 is a glorious beacon of knowledge. (+2500)
    PurmaBulker1984 is offline

    Also, aside from lifting of the chest, are there any good exercises that can help with that initial lift?
    Using full rom on db press would help. If you can't get it off your chest you can't lift it.
    Current max
    325 bb bench
    295 incl bb bench
    275 push press.

    Married w/ 2 kids crew
    Reply With Quote

  11. #11
    Registered User icewing726's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 5
    Rep Power: 0
    icewing726 is on a distinguished road. (+10)
    icewing726 is offline
    Originally Posted by PurmaBulker1984 View Post
    How long are you resting. Going from 5 reps to a 15 sec single seems extreme. Also agree with Ben, db flat to failure is risky. I do low incline because it's more shoulder friendly and failures are easier to abort.
    I honestly believe it was just a crappy start. If I start the lift and have rearward motion I quit immediately, this lift my left arm was forward of the right for starters. I know better and brought it in to line but having the bad upward start killed me on the lift.

    Like I said, I was more doing it to help with my 130s progress. Figured a few of these would make my off the chest lifts easier, and I can honestly say I felt an immediate difference work out to workout.

    The main thing I was curious on was whether slow tough reps like that were real muscle builders or about as good as any other rep. I think I've convinced myself that the real tough reps are where the gains are made but then I thought is that really true?
    Reply With Quote

  12. #12
    Registered User Heisman2's Avatar
    Join Date: Jun 2005
    Posts: 12,202
    Rep Power: 55756
    Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000) Heisman2 has much to be proud of. One of the best! (+20000)
    Heisman2 is offline
    Originally Posted by icewing726 View Post
    I think I've convinced myself that the real tough reps are where the gains are made but then I thought is that really true?
    This is a hot topic in the fitness world currently. You can definitely make good progress without doing grinding reps/pushing to failure but you may be able to make better progress if you push as hard as possible. As far as I can tell it's currently not clear if one method is superior to the other or if they each have a role in a training cycle for optimal gains.
    Reply With Quote

  13. #13
    Toronto Millz12323's Avatar
    Join Date: Oct 2016
    Posts: 1,220
    Rep Power: 4806
    Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500) Millz12323 is a glorious beacon of knowledge. (+2500)
    Millz12323 is offline
    Originally Posted by Heisman2 View Post
    This is a hot topic in the fitness world currently. You can definitely make good progress without doing grinding reps/pushing to failure but you may be able to make better progress if you push as hard as possible. As far as I can tell it's currently not clear if one method is superior to the other or if they each have a role in a training cycle for optimal gains.

    I find different lifts for me respond differently to grinding reps. My squat in particular doesn't respond well when I train at 8 rpe. I need to grind out progression on that lift but others seem to respond well to training in that sort of 8-9 range.
    Recent best lifts
    Bench - 235x9, 250x6, 270x1
    Squat - 295x8, 355x1
    Deadlift - 430x11, 445x8 455x7, 475x5, 495x1
    OHP - 145x10, 150x9, 155 5x5, 165x6, 190x1(@180 bw)
    3 mile run: 21:59 @ 170 bw.
    BW - 190 Getting fat mode
    531 Log: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=177172201
    Reply With Quote

  14. #14
    Registered User Daniel1836's Avatar
    Join Date: Aug 2014
    Location: Canada
    Age: 34
    Posts: 102
    Rep Power: 102
    Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10) Daniel1836 is on a distinguished road. (+10)
    Daniel1836 is offline
    Depends what you are training for:
    Strength: 1-7 reps
    Muscle Size: 8-12 reps
    Endurance: 13+ reps

    If you have the goal of packing on muscle as many do. Aim for 12 reps.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
www.000webhost.com