Stronger After First Work Set.

[BrooklynJerry]

Anyone feel stronger on their second or third work set.On Thursday I warmed up for my deadlifts up to 222 for 2 reps. I planned to do one set of 5 with 245. I only got 3. I rested about 4 minutes and only managed 3. I waited a good 5 minutes and got 5 reps.
I had found an old training log from 1998, my program at the time was about six exercises twice a week. One day started with Sqts, the other DL. The reps I wanted were six in both sets, but at the time the program was to go to failure on both sets. It seemed in almost all workouts the second set I would get 8. I would then add weight for the next weeks WO. They weights were about a hundred lbs more then on the sqts and DL and 50 more on the bench. I hope to get back up near there in the coming year. It would be great to due the same weights I did at 50 when I am 66. Setting a goal my keep me motivated .

[Cody]

This has been discussed before, and is a common phenomenon in novice trainees. The consensus is that the first set is difficult because you don't have your form perfected with challenging weights, and that once the first set (eventually just the first two or two) is done, you've practiced the movement under a challenging load and your CNS is prepared to more efficiently handle the next set.

[hollismb]

Regarding timing, Jordan stated somewhere that the optimal time to wait between sets for ATP replenishment is 5-8 minutes. Rest is necessary for strength.

Here's the info from his article:

5) Not resting long enough between sets.

After 3 minutes, approximately 80% of your muscle’s ATP has been replenished, at 5 minutes, approximately 95% is back in the game, and at 8 minutes ~ 100% is there. Don’t try to hit PR’s, which happen everyday on this program, with 80% of your muscles’ energy available.

http://www.barbellmedicine.com/train...strength-make/

[ambivalens]

I experience this each and every workout. First set can be a real grinder, and I know from experience now that if I make the first set, the remaining two will be a cake walk, compared to it.

[Adam Skillin]

Set 1 is a mindfuck. Subsequent sets are easier because you're more confident, and probably descend with a little more determination and less fear of failure. At least that's what I tell myself.

[Mahendra]

Same here. 1st set always feels like death. But subsequent sets somehow feel better. Why? Probably for the reasons listed above, but I really have no idea why.

Nice meeting you at the Squat camp last weekend, Jerry.

[Karl Schudt]

In my log, my first set is often notated as "get your head out of your ass!" Second sets are easier. All of them are easier than the first, until fatigue sets in.

[JamesW]

In my log, my first set is often notated as "get your head out of your ass!" Second sets are easier. All of them are easier than the first, until fatigue sets in.

Second set is best for me. I've been arranging advanced novice sets as 95%, 100%, 95% and it is working well for me.

[BrooklynJerry]

Thanks for all the replies, I see its common to happen.

[Tennisgolfboll]

One and done here. There is no way in hell my second set is stronger or easier than my first.