In the gym, I stick to 3 to 4 sets (4 sets for compound exercies and 3 sets for isolation exercises) of 10 reps each. But the problem is I'm unable to maintain 10 reps in 2nd and 3rd sets.
I'm taking around 2min rest between the sets. During the 10th rep of the 1st set, I feel that I could do 2-3 more reps.
Of course, in order to reach my target 10 reps, at the end, I'm trying to cheat the reps by improper technique (using other muscle groups, using momentum etc.) or by doing incomplete reps.
- which one is better for hypertrophy, to do 10 reps in the 1st set, 8 in 2nd & 6-7 in 3rd (or) 10 through out all the sets?
- Should I decrease my resistance (weight)?
Another problem during my workout in gym is there is significant drop in my performance in later exercises. Let me explain this with an example: I do pulls/chinups first (3 sets of 10 but I won't be able to maintain 10 reps through all three sets) then after doing non upper body exercies when I do standing barbell presses, the weight I could press drops dramatically. Its because of those chinups/pull ups.
How to maintain good performance through out all the exercises?