Weight lifting question...

[rose2boys]

If you are in between weight amounts (ie: 3 sets of 10#s are too easy, but can't do 3 sets of 12#s either) - is it better to start out with the lower # for 1-2 sets and move up to highter OR start with higher and move down to lighter when it becomes too hard??

I've always wondered which way was better when comes to building lean muscle mass? or maybe it doesn't really matter at all.

TIA!

rose2boys

Keep smiling & sweating!

 

[kimyenchu]

rose2boys,

I can't answer your question about which is better for building lean muscle mass, but I can answer the first question from my own experience. I usually start with the heavier and move down when I get tired. It's easier than the reverse. I have more strength at the beginning to lift heavier than at the last set when my muscles are tired. I will aim to do 2 sets with the heavier and the last set with the lighter.

Yen

 

[Aquajock]

I agree with Yen. Start heavier while the muscle groups are still fresh, and bop down to lighter only when you need to. You'll be able to build up to your rep counts pretty quickly after a few sessions.

A-Jock

 

[kathryn]

I agree: start heavier, and only drop down when you need to.

I wanted to add that you can do this in a 'drop set' fashion. Do as many reps (not necessarily a full set) as you can with the heavier weight, then when you can't do any more, quickly (but safely) change to a lighter weight to finish out the set. Again, try to do as many as you can, aiming for a full set, but if you can't, the drop set is the way to go (you may be able to do a full set your first set, or even first and second set, but need to do a drop set on the final set or the final two sets).

You can even do several tiers like this if necessary (which it might be on your final set): starting with the heaviest weight, moving to a lighter weight when you have to, and finishing out the set with an even lighter weight.

 

[nancy324]

I agree with the other posters. Go as heavy as you can and still maintain good form for as long as you can. You can then decrease the weight or even leave out the remaining reps. But the key is to be sure that you maintain perfect form at all times.

 

[rose2boys]

Thanks for all the info. My gut was teling me to go heavier first, but I just wanted to see what you guys thought.


rose2boys

Keep smiling & sweating!

 

[howrobin]

I must be the exception that proves the rule. I typically work low weight to high weight. The reason is that the first set at lower weight warms up the muscle. So e.g. on bicep curls, I do weight A first set, weight A plus 5 lbs on 2nd set, then if I feel good, I do weight A plus 10 lbs on the last set. or if I don't feel really energetic, the same weight on the 2nd and 3rd set. Sometimes, if I am feeling over the top on the 3rd set, I add 10 lbs to the 2nd set weight and just try to do 4 or 5 reps. Then drop 5 lbs and do another 5 or 8 reps.
I am over 50, so muscle pulls are always are a concern and just don't feel good starting out cold with highest weight. Also, have read somewhere that a warmed up muscle can do more.
Gues the trick is to do what feels comfortable and least likely to lead to injury.