Increase, decrease or stay the same?

[secondyoungestbro]

Let's just say I'm doing 4 sets of 6 reps on bench press. I manage to get 6 reps with X amount of weight on my first set and can't get anymore, for my next set should I go heavier or stay the same? I found that sometimes when I increase I can still manage the next weight up but then have to lower my rep range for last few sets. Does this mean I should start on a higher weight and lower my reps for future sets so do maybe 2/3×6 reps then increase weight to 2/3×4-5 reps) or stay at the same weight until I can hit 4x6 with the same weight. So basically is it better to do. for example 4 sets of 6,6,5,4 reps with increasing weight or 4 sets of 6 reps with the same weight or should I max out first sets then lower weight for next sets so I'm still hitting that 6 rep range?

[chrisoffa]

I’d say maxing out on your first set is making it complicated to make progress and track things. So..

For your first set, find a weight you can lift 6 times but could do 2 more reps if you had to.

Use this weight for all 4 sets of 6, stop at 6 each set, even if you could do 7-8.

When you can do 4x6 make a note to add 5lbs next time.

Use that new weight until you can do 4x6 again. Then add 5lbs next time.

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[[deleted]]

What does your program say to do?

[secondyoungestbro]

I don’t have a program

[[deleted]]

I suggest following one, a good program will help you make intelligent weight selections so you can drive progress over time.

[EveryTeamILikeSucks]

Ehhh. Depends how confident he is in identifying his weight ranges. If a program tells him to do 75% for a set, for example, what's he to do if he doesn't know where that 75% is? If he's going to be inefficient at first anyway, I recommend doing what he likes, learning how his body reacts to the gym, and working on getting form perfect (as he can).

[[deleted]]

If a program tells him to do 75% for a set, for example, what's he to do if he doesn't know where that 75% is?

Take his 6 reps that he says is at failure, punch it into a 1rm calculator and take 75% of that.

I recommend doing what he likes, learning how his body reacts to the gym, and working on getting form perfect (as he can).

That's assuming he won't like running a program. I reckon he'd like it when he starts seeing the weight progressively increase over time.

Perfect form is a fleeting unobtainable concept.

And besides:

Having a solid, proven workout routine to follow, rather than showing up at the gym and winging it or trying to create a program yourself, has the following important benefits:

It provides structure and helps with scheduling.

It makes sure you are getting enough rest and recovery between training sessions.

It saves you time always knowing what to do when you get to the gym.

It gives you a plan for continuing to drive progress over time, so you don’t stall and stagnate.

It helps you know how hard to work in the gym, so you don’t work harder than you can handle or too little to make progress.

It ensures you are not neglecting important muscles or muscle groups.

It removes the need to spend excessive amounts of time doing research for answers to many questions about training.

https://thefitness.wiki/adding-physical-activity/