I am a 24 year old male 6ft2, 68 kg, and need some serious advice. I just started the gym and i just cannot believe that i still cant complete 3 sets of 2.5kg on each side dumbells. After 20 reps divided in 2 sets, i seem to have completely lost all the strength in my arms and i cant even lift my shoulders. I cant even lift the bar without weights when doing benchpress. After 3 reps i just cant take it. Advice or links are welcome. Would prefer professional advice if possible. Thanks
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You can adjust the weight until you find your range or ability.
If you are lifting for strength gain then you should aim for 3×10, with enough weight that you can not finish the 3rd set, and when you can finish the 3rd set for the 2nd time increase the weight.
You should have 2 days recovery between lift days, or you will decline in strength, you gain strength during recovery not during the lifts.
A good idea is to take a set rest between sets, usually 1 to 2 minutes, then a little longer between the next exercise.
Being very sore is usual when you are first starting a program and after a couple of weeks you should feel much better.
Source(s): coach middle and upper schools.