Are those weights consider good?

[mando22]

so I do incline bench press with 60 pound and seated row chest supported with 170 pound I do hack squat with 130 pound full range of motion until the machine doesn't have any range of motion again am now 20 Years old and 167 pound are those weights consider average or even good?

[Sonorous]

The weights don't matter as much as your ability to do at least 2-5sets with them paired with a <1sec concentric & at least 2sec eccentric does.

You want the weight to be heavy enough so that you're struggling on the last few reps of a set of 8-16reps. If your failure isn't until you get to the 20's, the weight is too light. If your failure happens at low numbers like 3-5reps, it's too light heavy for hypertrophic training & will put unnecessary strain on your joints.

[Sonorous]

If your failure happens at low numbers like 3-5reps, it's too *heavy for hypertrophic training

[mando22]

if it's first time lifting the weight I usually fail at 4 or 5 but after one or two times with it I go to 7 or 8 and if I got from 8 to 10 reps I usually go for a higher weight

[Sonorous]

That sounds to me that you need better warm-up's. My first set is usually the one that I can go the heaviest on for the longest time. I recommend doing the 12-8-4 warmup. 12reps of what would be your 30rep max (reference: rir & rpe), 8reps of what would be your 20reps max, & 4reps of what would be your 10rep max. Rest no more than 2minutes between each warmup set. You should feel very strong. Stronger than you were before warming up. Then Ideally, strength should go downhill from there if you're really optimizing your training well.

[mando22]

I tried that but usually I feel stronger when I warm up with one set only like half the weights of my top seat 6 to 8 reps so I don't lose a lot of energy

[Sonorous]

I still recommend trying the method that I just explained. You may see better strength or size gains.

[mando22]

i will try it thanks bro

[Sonorous]

No problem. And remember, on the warmup, you ideally wanna be taming it back & doing just enough to engage the muscles. I'm ideally nowhere near failure during a warmup.

For instance, with each one, I imagine around half of the failure number being where I should start to feel any sort of muscle tiredness. So on the first one, 12reps of my 30 rep max would mean that I could imagine the set starting to get harder at around the 15rep mark, for the second one it's the 10-12rep mark, and for the next one, it would be the 5-6rep mark. But all of this will have to be based on your personal experience. I've trained enough to know when failure is at all points of the set.

[mando22]

thanks bro

[exitseven]

It is good for somebody your size and weight. I imagine you are a beginner. It is a good start.

[mando22]

will I started going to gym from 1 year but I didn't take it seriously and I started taking it serious from almost two months

[exitseven]

okay, you are doing good but must not try and go too heavy and risk injury.

[mando22]

thanks man for your advice I really appreciate

[exitseven]

Thanks for the MHO😎

[mando22]

your welcome

[strateguy632]

I think bad because those strain your joints.

[mando22]

no I don't think so a lot of my friends lift more than that also powerlifters lift a lot more than that and they have a good health