When do i increase weights

It also gives you a chance to refine your technique on the lighter sets. The one risk of adding weight every set is that it is easy to get carried away on the lighter sets to try and increase the number of reps you do, which can lead to fatigue later on and prevent you from lifting the heaviest weights possible on your last set or two. When ramping, you only do one set with your heaviest weight.

Since some people like doing lots of heavy sets with the same amount of weight, adding weight every set may not suit everyone's training style and goals. Another popular training system is to lower the weight each set, starting with your heaviest weight and working down. While in theory this means that you can perform more reps with your heavy weight on the first set, it also means that you don't adequately warmup and can get injured.

Straight sets are also popular, in which you stick to the same weight and same number of reps in every set. A program that utilizes this method is Charles Poliquin's German Volume Training, in which you do 10 sets of 10 reps with the same weight. This can be beneficial as each muscle group has a large volume of work to perform; on the other hand, it doesn't enable you to use particularly heavy weights.

But, a change in equipment could very likely be the cause too. I think you are absolutely right in your view of progression and it is a really big motivator for me to keep training and see my weights go heavier and heavier.

The last few sessions though, I seemed to have regressed on some exercises, which is a bit of a downer. Any thoughts or comments would be much appreciated.

Hey ive just started the begginer routine which contains 3 full body workouts a week. Ive been doing it for 2 weeks now and ive been going for a rep range of 10 and keeping the deadlifts lower at 5. I see you said you think that 8 reps is best in your opinion for compound lifts, and i kind of agree because the lower the reps the heavier the weight and the more strength needed rather than endurance.

However i now dont no if to stick with my 10 rep range or to take it down to 8, i feel like i would progress faster with 8 but have less of a burn. What rep range do you suggest? My goal is to increase in muscles mass and strength, however i want my gains to help me be able to enhance my performance when playingg soccer?

My second question is how should i progress the weights, is it better to progress them gradually by small amount like 2.

I had a thought in my mind that if i progress it smaller incriments all the time my body will pissibly grow more because its getting more tome to build throughout the progression of the lift. My biceps are just really slow at gaining strength for some reason. I do 3 sets of 8 for all upper body exercises for growth.

Any advice? The amount of weight you do curls with has no meaningful relation whatsoever to how much you can pick up and bench press. Bench what you can bench, curl what you can curl. It is a very useful writting that has loads of useful information. I work out at home 3 times a week and my one workout lasts about 1 hour and 10 minutes. The problem that I have come across is that my biceps are small. However I lift the 66lb bar 4 sets of 10, 9, 9, 8 reps. Furthermore, I do 4 sets of 18 reps 9 reps on each hand biceps curls using Compared to my triceps it is so much easier to see the progress on triceps than on biceps.

So my question is should I decrease the reps and increase the weight on these two biceps excersises? Or should i be patient and wait for the results by increasing the weight steadily when i feel like the current weight is too low for me? Read this one.

I just end up doing neither. Have you read this one yet? If the first set is a good 15 reps and that set feels ready and capable of increasing, then increase just that set. Leave the second set at that same weight.

Should I proceed to rep those out, or should I rack the weight in order to preserve those reps for the last 2 sets? Hopefully, hitting my rep range goal. Often times, I find myself in a situation where I am able to do more reps on my first set than the prior week using the same weight , but fail to hit my desired rep range on the following sets.

So, using the above example, it might look something like this: 10,7,5…. Obviously, I pushed myself and made progress on the first set, but would I have benefited more from saving those reps and possibly ending up with a workout that looked more like this: 8, 8, 6… thus allowing me to increase the weight the following workout?

Hey Jay Using a seated row as example and a rep range of 10 to 12 perhaps 8 on the 3rd. If you have a question or comment about this article, or just want to give me your feedback on it, feel free to contact me directly by using the contact form here. Nope, those are all important factors for sure, just not the most important. You know… like increase this way on this exercise in this workout at this time. Just Make Progress, Period. I Want To Build Muscle If you want to build lean muscle without gaining excess body fat, spending all of your time in the gym, using a diet or workout that isn't customized to you, or doing myth-based nonsense that only works for people with amazing genetics, check out: Superior Muscle Growth I Want To Lose Fat If you want to lose body fat without losing muscle, feeling hungry all the time, using stupid restrictive diets, doing hours of cardio, or struggling with plateaus, metabolic slowdown, and everything else that sucks about getting lean, check out: Superior Fat Loss.

Awesome to hear it! And obviously, not allow it to decrease either. Thank you!! Awesome Ben! Glad to hear everything is going well. Keep the updates coming! What rep range would you suggest? As for progression, more often than not progressing in smaller increments is the right idea.

Thank you, how much weight should i be aiming to gain per week? Anything below two sets may not challenge you enough; anything over six sets could lead to overworked muscles.

There has been a longstanding debate about the best way to strengthen muscles: heavy weights with low reps or light weights with high reps. Both approaches are beneficial to the body. Conversely, exercises performed with lighter weights and higher reps lead to muscle toning and muscular endurance. One easily forgotten reason is that your weight only indicates your body mass index BMI , not your body composition, which is the amount of muscle versus fat you have on your body.

If you are a runner or cyclist, strength training with higher repetitions can help your muscles develop more endurance as well! Jul 17,