My wife and I began weightlifting slightly more than a month ago. We started out slowly with a Tues-Thurs-Sat full-body, 1 set routine. We maintained this for two weeks, before increasing to 2 sets. As of this, the fifth week, we are now doing a 3-set two-day split routine. However, I'm not quite sure how I should be selecting the proper weight to insure the correct rep range (8-12).

Currently, we use the same weight for all three sets. Should we be adjusting it per set?

Should we stop at 12 reps or should we be lifting to failure on each set?

Should we increase the weight only if we're able to surpass 12 reps in all three sets?

There are several exercises currently where I can lift 14-16 reps on the first set, but may be down to 6-8 reps on the final set. I'm not sure if I should be increasing my weight on these exercises or not.

Thanks.

It all depends on your goals. If your goals are to build mass, then go to 3-6 reps (to failure). If you're goals are to build strength, then <3 reps would be ideal. If you're training for a marathon/sport, then you should do 8-12 reps. Since you are just starting out I would suggest that you do 8-12 reps (for both of you) so that you don't injure yourself too soon. After 1-2 months then you can start upping the weights and lowering the sets.

The sets and reps are complicated - that is not easy to answer in one simple post. In fact, one of the best books I know of to address this is by Ian King, called "Get Buffed!" and goes exactly into exercise, set, rep, etc selection. The only other place I found a comprehensive, practical answer was through my training certification and the book, Essentials of Strength Training and Conditioning, which is an NSCA (National Strength & Conditioning Association) publication.

For weight, I usually do the two rep rule unless I am training extremely low reps. For example, if my target weight is 10 reps, then I want to be within 2 reps of that. If I can't reach 8 reps, then I know the weight is too heavy. If I push through and reach 12 reps, I know the weight is too light and I increase it.

Each workout, you can compute your "workload" by sets x reps x weight. You want this number to increase each time.

For example, 100 x 10 = 1000, 100 x 11 = 1100, so you improved by 10%. Alternatively, you might have PlateMates, small magnets that weigh 1.25 pounds. You do 101.25 x 10 = 1012, around a 1% increase. Both show progress, no matter how small!

Jeremy

Thanks for the responses, guys.

I don't think I did a very good job originally of phrasing my main question, so I'll try to be more detailed.

For example:
Right now, lets say that we plan for 3x100 on a particular exercise.
Our goal is 8-12 reps.
On the first set, I complete 14 reps. This would indicate to me that the weight is too low.
However, on the second set, I can only complete 8 reps.
On the third set, I'm down to 6 reps.
The second set is still in range, but the third set would indicate that I'm lifting too heavy.
You can see how this would be confusing: one set higher than my range, one in range, and one lower than my range; how do I know when to increase the weight for this exercise?

So, I figure I have two options:

1. Instead of doing 3 sets of the same weight, adjust the weight for each set to ensure an 8-12 range. Increase my weight for a particular set when I'm able to surpass the 12 rep mark.

2. Continue doing three sets of the same weight, but limit myself to the max rep range for each set. i.e. even though I may be able to perform 14 reps on the first set, stop at 12. Once I can perform 12 reps in all three sets, then I know to increase the weight for that exercise.

Any thoughts?

You can't just look at a single set. You have to look at the whole.

For example, I generally follow 3 sets of 6-8 reps for every one of the exercises I perform. I judge my overall performance based on whether or not I can fall within that range FOR ALL THREE SETS.

Set 1 : 8 reps (maybe I could get 10.. it doesn't matter because I stop at 8)

Set 2 : 8 reps (same as above)

Set 3 : 5 reps

Obviously it is not time for me to increase this weight. Now, it is really not quite as simple as I laid it out, but I think you'll understand what I'm saying. And just like anything else with bodybuilding, what works for me will not necessarily work for you. Educated experimentation is a powerful tool.

Thanks, Glamdring. I understand exactly what you are saying.

Assuming that you are using the same weight for all three sets, then you are doing just what I described in my "option 2", which is how I did my workout last night.

This method seems to make the most sense for me, for now at least, until I can do some further research via Jeremy's resources.

Thanks, Glamdring. I understand exactly what you are saying.

Assuming that you are using the same weight for all three sets, then you are doing just what I described in my "option 2", which is how I did my workout last night.

This method seems to make the most sense for me, for now at least, until I can do some further research via Jeremy's resources.

Yup, reading is apparently difficult for me. ;) Option 2 is the one I live by.

My example is assuming the usage of the same weight for all three sets. If you keep a good journal then you should definately know your range so there should be no way you are suddenly able throw up 20 reps on your final set. Don't be mad or feel like you've waste a day if you realize that the weight you have been using was too light or too heavy. Just note it and make the proper adjustment the following week!