Counting Repetitions for Weight Lifting; Happy Bday!

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Tuesday April 8, 2014




First things first, happy happy bday to my oldest stepdaughterI would say her age but she might not like that. I think she looks way younger than her age! Always wish family was closer so we could celebrate with them!


On to counting repetitions (reps) when lifting weights:



OK, somebody is a hog in the gym! This is mild to some days I work out! In my defense, I do work out when few people are around AND I do keep an eye out to see if somebody looks like they need something I am hogging.

So, I know many of you have specific programs that you are on. You may want to do a certain number of reps for each exercise you do to accomplish your own personal goals.

Let’s say you are not on a specific program but just learning OR looking to change it up OR drop setting OR just wanting to play around with something new. Here is what I doI actually do this all the time for most of my exercises. It is just something I started doing years ago & never stopped. Don’t get me wrong, I mix it up in the gym BUT this helps me AND MAY HELP YOU BLAST THRU A PLATEAU!

I have mentioned before in posts that I drop set A LOT! I have written a lot about drop sets & you can search my blog on the green side bar but I have also provided a couple links. This is an advanced move the way I do it so BE CAREFUL if you try it! For me to increase my weights & build muscle for the muscle groups I want bigger, I have to do this because I work out alone. I pick up a weight I can do 4-5 reps of with proper form & drop set from there. How many reps I do is by feel. If I can get 5 I take it. Maybe I can’t one day & get 3. I just drop set from there. DO NOT push yourself to get the 5 if the form is going to be bad. You will end up injured!

For any of your exercises if you are doing straight sets or even drop sets,  don’t just stop at 8 or 10 or 12, depending on the reps you planned to do, if you can get a couple more with good form! 

For example, I pretty much know what weight I can start at for me. If I am doing triceps cable push downs at a weight I think I can get 10 reps, I DO NOT AUTOMATICALLY STOP THERE. If the bod says I can ink out 1 or 2 or 3 more, I do that! I don’t stop just because I get to a pre-planned rep count. This also gives you ammo to know that you can up your weight next time say if you actually got 5 more than you thought you could do! Bust that plateau!

Give this a try next time you work out. Don’t stop just because.. if you can do some more reps with good form, go for it! Learn from it! Try this with straight or drop sets!

Have you ever tried my workout suggestion above? Are you stronger than you think?

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21 Comments


  1. Hi Jodi, I found this article so interesting. I have a question though, as much as I love the look of muscles (your arms are to die for!) I have never been able to lift much, so I just do lower weights (8-10 lbs) for 10-15 reps. I am really wanting to build muscle though so would it be better for me to try lifting heavier 15-20 lbs but less reps like 3-5? I know that’s probably nothing to you, but I am a weakling. lol What you wrote caught my attention because I never know what I should do.

    Reply

  2. I count my reps. It seems to motivate me. Sometimes I find myself counting everything.

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  3. Too funny Dr. J! As I said – to each their own!

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  4. Hi Keri – will respond to you later..

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  5. I have been a gym rat for 20+ years so I know what it means to “drop set”. But I was thinking it might be helpful other readers if you provided a definition. 🙂

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  6. Yep. I’m one of those people who needs a definition of “drop set”. Do you ever recommend not even counting reps, but just working to exhaustion.

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  7. Good point Robyn! I have written a few posts with definitions but I have new readers so point taken & I added links!

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  8. Suzanne – I added links! I guess the whole to exhaustion thing depends on your goals.. if it is a light weight but you want to add muscle – it probably is not the right way to do it. Some people add in 50-100 rep workouts every so often to shake it up – obviously lighter weight & many bodybuilders do this but not often! Again, I think all workouts depend on your end goal for how you want to look or what you want to get out of it.. strength, muscle, endurance??

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  9. i actually do that as well. Especially for the tricep rope. They fatigue fast but it’s a good challenge!

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  10. I do like to count my reps!!! I am hoping to start lifting more after my race in May – I think I should try drop-sets!!!
    I love that you have been sharing more about your workouts – I know that we all do different things but I love to hear about other people’s workouts!!

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  11. Yahoo Lindsay – love!!!

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  12. Thx Kim – I try to share some stuff but my workouts are so weird that I am afraid I will scare people!

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  13. Since I am very new to lifting I am currently using really light weights and focusing on form, but I hope to improve.

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  14. I am totally NOT stronger than I think, physically that is! ha ha! My guns are all just for show 😉 But I work on them as much as I can!!

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  15. GiGi – you look beautiful!!!!

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  16. Abby – form is most important!

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