When lifting, I never seem to hit that perfect balance where I hit a 10. I either probably could do one or two more reps (a 9), or I fall a couple of reps short because the weights are too heavy and can't complete it with good form (an '11' - for lack of a better term --- maybe I should call it a 'failed 10'). Any thoughts or advice? I have my weights spaced out by 5 pounds, and so if I go up 5 lbs on my 9, it's probably going to keep me from finishing the reps.
Or should I just be happy with the 9's? I just see a lot of posts where BFLifers are stating "I hit all my 10's", and I'm not quite getting there.
adam,
It sounds to me like you are on the right track. I think, for the most part, when people say I hit all my tens they are mistaken. True 10s dont always happen and that is okay. We need goals and need to always push our limits. We are capable of so much more than we think we are!
For me in the final set of 12, if I get all 12 reps I up the weight. Sometimes I up the final weight other times I increase the weight I begin with. Does that make sense? If I only get 9 or ten reps I just keep pushing and have my sights set on getting all 12 reps. Sometimes, if I am really falling sort on a regular basis, I decrease the weight I start with and really concentrate on proper form and pace.
Here is a link to a post I wrote about hitting 10s. Hope it helps.
bodyforlife.com/.../2840.aspx
All the best
Orrin
It takes a while please don't feel discouraged, I have felt your frustration.
Last week I was working my triceps and on my final 12 I thought, I'm only at an 8 maximum, so I kept going until I hit failure and finally collapsed at 16 bench dips. Its a good way to gage what you are capable of and what you should be lifting. After the 2 minute recovery I did the same with my biceps. I hit a 9 on my hammer curls and thought, "My body will tell me when to stop", and sure enough, as I past 12 reps and got to 15 my biceps went 10!!!
Listen to your body. Sooner or later you will be able to hit your 10s on your 12th rep. It takes time, it takes patience and it takes your muscles to get stronger! In the meantime, do your 12, 10, 8, 6, 12....then go for muscle failure. That might mean sticking to a lighter weight, but if you can go say, to 16-17 reps on that weight, increase it!
Keep going!
I agree with Orrin, sounds like you're on the right track. If the weight is to heavy (but you have good form) then you are pushing to the next level regardless if you finish all the reps to me that's a "10". You are forcing your muscles to adapt to that next plateau and it will. Soon that weight will be easy to manage and that cycle will continue.
Orrin I'm looking forward to reading your post.
Regards,
Lori
Great question and great info, these are things I've been worried about as well.
You will hit very few real 10's they are special and very rare. I try to have 10's but I am happy to get 9's.
"When lifting, I never seem to hit that perfect balance where I hit a 10. I either probably could do one or two more reps (a 9), or I fall a couple of reps short because the weights are too heavy and can't complete it with good form"
You are doing it perfectly.
Thank you everyone for the great info and encouragement.