Running out of gas after the first set

[Vennom96]

On most of my lifts, after my first set, my strength is drained. For example if I were to do the same weight for 3 different sets, my first set would be good then it just goes downhill after. Lets say first set I get a certain weight for 7 reps. The next set I'll only get like 5, then the last set 3-4.

It's like this for most of my lifts except on squats and deads. Deads I usually only do 1 work set so thats not an issue there. And with squats it's not really like this. My strength is going up and I add weight, but the same principle applies. I'll lose about 2 reps each set. I know it would be pretty normal if I dropped only 1 rep each set, but it seem like i'm dropping more reps than I should. I have been training usually in the 6-8 rep range. Should I switch it up for a few weeks to higher reps?

 

[blackbeard]

a lot of factors can come into play
what do you eat befreo you train?
how long is your rest between sets?
everyone is different its not a problme given your rep scheme

I will say this though if you are doing volume on your workouts you cannot do every exercise in that workout for low reps heavy weight unless you are using 1 work set per exercise..youll most likely hit a wall and stop gaining

all my workouts are rather mixed where one movemtn is done for a max single/triple..assistance work is heavy but most of the time it is done i the higher rep range

 

[blackjack]

what i eat pre-workout affects me like this. I need a good amount of complex carbs to keep fuel in the tank. Oatmeal is my favorite pre-w/o choice, about an hour before i start. and sip some gatorade during. also try not going to failure on your first set, save some energy for the rest of the lifts.

 

[adidamps2]

how long are you waiting between sets??? might need a lil longer to recover..

 

[Vennom96]

a lot of factors can come into play
what do you eat befreo you train?
how long is your rest between sets?
everyone is different its not a problme given your rep scheme

Usually about an hour before my workout I'll have some complex carbs like sweet pots or brown rice, or sometimes oatmeal and some protein. If I don't eat properly before my workout my body will tell me. I'll be drained and very lethargic and not have any energy or motivation at all. Thats not the problem.

I will say this though if you are doing volume on your workouts you cannot do every exercise in that workout for low reps heavy weight unless you are using 1 work set per exercise..youll most likely hit a wall and stop gaining

all my workouts are rather mixed where one movemtn is done for a max single/triple..assistance work is heavy but most of the time it is done i the higher rep range

I think that may be partly the problem. I think I need to switch everything up. I go in pretty much every week and do the same things. I'll do heavy weight/low reps for the big compounds, then the other exercises I'll do the same rep range every week. I sometimes switch up the exercises but I do the same rep scheme. I'm thinking maybe I need to switch up the order as well as the rep range to shock my muscles.

 

[Vennom96]

I usually take a little longer b/w sets, maybe 2 min.

I've noticed that if I don't go to failure on my first set like blackjack said, that tends to help somewhat.

 

[blackbeard]

Usually about an hour before my workout I'll have some complex carbs like sweet pots or brown rice, or sometimes oatmeal and some protein. If I don't eat properly before my workout my body will tell me. I'll be drained and very lethargic and not have any energy or motivation at all. Thats not the problem.



I think that may be partly the problem. I think I need to switch everything up. I go in pretty much every week and do the same things. I'll do heavy weight/low reps for the big compounds, then the other exercises I'll do the same rep range every week. I sometimes switch up the exercises but I do the same rep scheme. I'm thinking maybe I need to switch up the order as well as the rep range to shock my muscles.

pre workout food sounds good
change your exercises
i treina little differently but i tend to do lats/upper back every workout but sometimes i go heavy for a set or 2 of 5 other times ill back off the weight and do sets of 10-15..i generally go by feel on lat work and i also vary my moves but tend to stick with the major ones like BB rows ,CSR ,DB rows etc..

when you switch to a new exercise try doing heavy sets of 10 for the first 2 weeks then up the weight and take the reps down for a few weeks etc then go back to your original moves and see if theres any improvements-if yes then keep that rotation until it stops working

 

[GymLift]

I usually take a little longer b/w sets, maybe 2 min.

Well there is your problem. Wait as long as you need between sets. I routinely wait 5-10 minutes between sets, especially on the core lifts.

 

[Vennom96]

Thats what I'll do then. I'll switch up my exercises and rep ranges, and order too. I'll try it for a few weeks and post back in a few weeks stating my progress or lack of.

Actually my rest b/w sets I would say prob 2-4 minutes, depending on the lift.

 

[pretty ricky]

if i overtrain i get that.take some time out and come at it rested up good,or just lower the intenity and cruise for awhile.

 

[pullinbig]

so just do 1 work set of each movement. =0l

 

[Vennom96]

if i overtrain i get that.take some time out and come at it rested up good,or just lower the intenity and cruise for awhile.

I don't think I'm overtraining b/c my numbers are increasing each week.

 

[GymLift]

Well there is your problem. Wait as long as you need between sets. I routinely wait 5-10 minutes between sets, especially on the core lifts.

Think I'm confusing time between individual sets of a particular workset and tiem between sets of different worksets.

Oh well. I wait as long as I can before either:
1) I feel ready
2) Somebody tells me to hurry up and lift.

 

[ManOfMuscle]

I don't think I'm overtraining b/c my numbers are increasing each week.

If your numbers are consistantly going up you have nothing to complain about.