Rep Progression

[Gbro]

I'm getting older. I've hurt my shoulders a few times. My back is fubar. Joints are achy and stiff. I'm using mostly dumbbells and avoiding low rep/heavy weight.

For shoulders I'm doing 5 sets of ten reps for front shoulder raises, and the same for side shoulder raises.

When I can complete ten reps on the last set, I repeat the weight the next time, but pause at the top for a one count. When I get all my reps that way, I go for a two count. At this point, I up the weight and start the cycle over.

I'm doing shoulders twice a week. I've been using this scheme for about four weeks now. So far the shoulders feel good, and I'm comfortable with my progress.

Any thoughts or feedback?

 

[Mac11wildcat]

Progressive overload can be achieved in a number of ways: weights, reps, sets, TUT, etc.

Seems to me like it’s working if you’re happy with it.

 

[notdeadYET]

I'm getting older. I'm using mostly dumbbells and avoiding low rep/heavy weight.

Any thoughts or feedback?

I call bullshit. Leave the fat girls alone and you'll feel better.

And yes, I'm in the over 40 crowd, rheumatoid arthritis setting in. Do what feels good. There are days I avoid squats and deadlifts if my back is FUBAR. My shoulders generally feel good tho so I get to go heavy on my presses.

 

[Gbro]

I'm basically using TUT as a baseline for increasing weight.

 

[Gbro]

I call bullshit. Leave the fat girls alone and you'll feel better.

And yes, I'm in the over 40 crowd, rheumatoid arthritis setting in. Do what feels good. There are days I avoid squats and deadlifts if my back is FUBAR. My shoulders generally feel good tho so I get to go heavy on my presses.

Shoulders are all I've got left, I don't want those going fubar too!

 

[Switcher]

Any lifting scheme is good if you see benefit. Don't be too myopic into believing any system is the end all though. Variation is key.

My lessons learned as I am aging are the value of stretching before lifting, using wraps on vulnerable joints, and keeping covered up until I warm up. Frankly, everyone always talks about stretching but in 36 years I never see too many people ever doing it.

 

[Mac11wildcat]

For the most part stretching after training is more beneficial. Active warmups and such work better pre, but whatever keeps you safe and in the gym long term.

 

[Gbro]

That's something I need to do more. I always talk about it, but rarely do any stretching.