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When reps drop off between sets, do you lower the weight?

razorboomarang

razorboomarang

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Say you're hitting 10 reps on your first working set, but by the third set you're down to 6 or 7 even with decent rest between sets.
Would you keep the same weight and accept the drop in reps, or lower the load to stay closer to your target rep range?
I'm curious how to handle that, especially on exercises where adding weight or reps has become harder to track consistently.
 
To better explain, if my target rep range is 10-12 I pick a weight where I can get 12 but probably not 13. Then decide if I can get atleast 10 the next set, if not I lower the weight. This is where a log book comes in handy.
 
razorboomarang said:
Say you're hitting 10 reps on your first working set, but by the third set you're down to 6 or 7 even with decent rest between sets.
Would you keep the same weight and accept the drop in reps, or lower the load to stay closer to your target rep range?
I'm curious how to handle that, especially on exercises where adding weight or reps has become harder to track consistently.
Click to expand...

Are you doing the same weight on sets 1 thru 3?
 
Nood said:
To better explain, if my target rep range is 10-12 I pick a weight where I can get 12 but probably not 13. Then decide if I can get atleast 10 the next set, if not I lower the weight. This is where a log book comes in handy.
Click to expand...
The log book is a game changer.
 
Nood said:
To better explain, if my target rep range is 10-12 I pick a weight where I can get 12 but probably not 13. Then decide if I can get atleast 10 the next set, if not I lower the weight. This is where a log book comes in handy.
Click to expand...
That makes sense. I probably need to be more consistent with logging my sets instead of just going by memory.
 
Yes. And I use a log book for all my workouts to keep track of all of this. I think the technical term is “back off sets”. Which I’m glad I know now because the first time someone told me about them they did a typo when we were texting about it. Let’s just say jack off sets got me booted from that gym
 
If reps are what i am shooting for then i use the weight i need to get that rep range. Otherwise i will just let the reps drop off and keep the weight more steady.
 
Wardamn said:
Why wouldn't you increase weight on your 2nd working?
Click to expand...
No judgement, asking to learn: aren't we strongest on the first set? if you can increase your second set, doesnt that mean we left some gains on the table on the first set? I assume you mean increasing the weight after 1st set and not after warm up.
 
razorboomarang said:
Say you're hitting 10 reps on your first working set, but by the third set you're down to 6 or 7 even with decent rest between sets.
Would you keep the same weight and accept the drop in reps, or lower the load to stay closer to your target rep range?
I'm curious how to handle that, especially on exercises where adding weight or reps has become harder to track consistently.
Click to expand...
I cannot even answer your question properly without knowing what your goal is? With that said, to build muscle/strength, progressive overload is necessary in some manner to stimulate anabolic activity.
 
Arnold said:
Arnold said:
Click to expand...

Haha ain't that the truth, man. I'll definitely drop the ego on those later sets and try out what you mentioned next session.
 
calf10 said:
No judgement, asking to learn: aren't we strongest on the first set? if you can increase your second set, doesnt that mean we left some gains on the table on the first set? I assume you mean increasing the weight after 1st set and not after warm up.
Click to expand...
Depends on what training style you’re using. If you want to incorporate more volume leave a rep or 2 in the tank and increase the weight next set. Top set back off set are pretty much 2 all out to sets to absolute failure. Personally enjoy the pumps way more doing volume work. Incorporating a bit of both is what I enjoy the most
 
Nood said:
Depends on what training style you’re using. If you want to incorporate more volume leave a rep or 2 in the tank and increase the weight next set. Top set back off set are pretty much 2 all out to sets to absolute failure. Personally enjoy the pumps way more doing volume work. Incorporating a bit of both is what I enjoy the most
Click to expand...
I've started doing some back offs for my 3rd set of some compound movements. Really focus on form, mind muscle connection, tempo, and contraction.

Feel like I really connects well with the movement by dropping the weight and making it harder with tempo. Does it increase hypertrophy? Idk
 
personally when i drop reps i just do another set until i have reached the prescribed number of reps.
 
Nood said:
Depends on what training style you’re using. If you want to incorporate more volume leave a rep or 2 in the tank and increase the weight next set. Top set back off set are pretty much 2 all out to sets to absolute failure. Personally enjoy the pumps way more doing volume work. Incorporating a bit of both is what I enjoy the most
Click to expand...
Thanks Nood, to save some in the tank for next sets during volume training make sense.
 
WED said:
I've started doing some back offs for my 3rd set of some compound movements. Really focus on form, mind muscle connection, tempo, and contraction.

Feel like I really connects well with the movement by dropping the weight and making it harder with tempo. Does it increase hypertrophy? Idk
Click to expand...
I’ve done the same thing in the past. Slow eccentric, mind muscle connection and 15-20 rep range. Feels awesome, and helped me connect better and push more weight. Still throw them in here and there. As long as you take them to failure in my opinion how can it not cause hypertrophy.
 
bigrond said:
personally when i drop reps i just do another set until i have reached the prescribed number of reps.
Click to expand...
That works, as long as you're not letting the rep drop-off creep up on the extra sets. If you're consistently missing reps, it might mean the weight or rest time needs a tweak. Solid way to hit your volume though.
 
That would depend on what your rep range is, and the type of routine you're using.
For myself if I do take anything off it's not much, and I jump right on for a back off set.
Long as I get my working sets in.
 
If I have a set rep range im shooting for but failed early i keep the same weight. If I fail before 10, I drop the weight to get the last in to hit my 10.
 
There really is no right answer. You can drop weight when needed to reach rep range target of 10-12 OR you can use the same weight and if your last set hits 8 or 9 reps it doesn't matter. Failure is failure and there isn't going to be a difference in hypertrophy either way. As long as you progress over time being the caveat.

I prefer dropping the weight just for tracking and mental mind set purposes, but whatever works for you.
 

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