T Nation

One Lift a Day Question


#1

Yesterday my bench workout looked like this for 7 sets of 3

 1-40
 2-45
 3-60
 4-65
 5-55
 6-65
 7-65

This was flat DB bench

I have been using this program for the past month with good results. My question is what is the best way to up the weights? Sometimes I keep sets 1-5 the same weight as the previous week and just go heavier on # 6,7 and sometimes I don't up my max weight but instead raise the weight of the first few sets. I guess this is a question of raising my max weight vs raising work capacity.

I realize that I should try to lift heavier weights but should I try to get all my numbers up on all the sets kinda like GVT or keep the earlier sets light so I can lift heavier weights in sets 4, 6 and 7. I hope this makes sense, someone please tell me if it doesn't. Thanks for any help.


#2

I personally prefer to go up and down over the course of 7 sets.


#3

bump


#4

Try wave loading:

sets x reps

1x40
1x55
1x65
1x55
1x40
1x55
1x65