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Help: Reps drop fast after first and second set

PillarofBalance

PillarofBalance

Strength Pimp
Feb 27, 2011
17,066
4,635
#13
I'd agree with IronInsanity... That def isn't right. But where does the failure come from? Chest or tri's?

You could try some rest-pause too maybe... Finish your set. Count to 15 then go to failure.
 
IronInsanity

IronInsanity

TID Board Of Directors
May 3, 2011
3,082
749
#15
probably 30 seconds to minute and a half between sets
30 secs is not much more than a rest/pause. I can see why you're failing at 4 on your second set. Try going closer to 2 minutes. Bench is a taxing exercise on the ATP. Refer to this chart and you'll see you're only 50% recovered after 30 secs.

 
Last edited:
meetcake

meetcake

VIP Member
Sep 29, 2010
129
9
#16
personally i dont start another set until i feel i can put another 100% into it again.
il usually wait sometimes up to 3-5 minutes before doing another set on DB incline bench depending on the weight. and the last set il usually do a drop set like 6x120 drop to 12x50
while im resting il keep flexing the pecs to keep the blood in them so i dont loose my pump...
my .02, works great for me!
 
osiris

osiris

Senior Member
May 9, 2011
243
39
#17
If you are rest-pausing sorta like DC, then you shoudl see a 50% reduction in the number of reps between each segment. The reccommendation is 15 breaths between segments for dc. Endurance wont help this=-) And this is a perfect reason i ONLY do 1 work set.
 
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