Increasing The Weight In Each Set

by Amit
(sydney, Australia)

Question: My body type is Endomorph, and I'm trying to build muscles as well as trying to lose belly fat.

I am a bit confused about the workout routine for my body type. When doing 4 sets for 1 exercise, do I have to increase the weight in every next set, or lift the same weight?

And also, in all the other workout routines, do I have to increase the weight in every next set or lift the same weight?

Answer: This is very much optional.

One easy way to do some of these workouts, is to pick a weight that you cannot lift anything more than 12 reps.

Then use that same amount of weight for each set.

Naturally, as you progress through your sets, your muscles would lift it less times, as fatigue sets in.

So it would look a little something like this:

(Using the same amount of weight each set)

Set 1: 10-12 reps
Set 2: 8-10 reps
Set 3: 6-8 rep
Set 4: 4-6 reps

Now keep in mind, that this is NOT set in stone.

After a while, you may want to change your workout to continue seeing results. So after a few weeks, you could try something like this:

Do only 2 sets, but make each set hard, by moving the weight slow.

So the workout set would look a little something like this:

1 warm up set, using really strict form. Count 3 seconds going up, then 3 seconds coming back down.

Then, on your second set, you can use the same weight, or increase it.

Move the weight slow like you did in your warm up set, and keep pushing out reps until you can't move the bar anymore.

You can take weight off the bar and keep going if you need to.


So, as you can see there are many options here.

1. Use the same amount of weight, which would cause you to lift it less times in each set.


2. One slow warm up set, followed by an all-out set, where you could pile the weight on, and take a few plates off every few reps until you feel like you can't lift it anymore.

The point is, experiment...

We also have ideas right here that you could try out.

These are meant to give you variety in your workouts:
(Link opens in a new window)
Weight Lifting Techniques

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