Thread: When should I add more weight ?

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Originally posted by Vieope
Should I "feel" when to add more weight or have a programmed schedule to change the weight ?
My triceps for example are great, every week I can put on some weight without feeling sore or anything. My biceps in the other hand doesn´t adapt that well, it usually takes 3 weeks for me to add a significant weight. Thanks

You can start a program and/or "feel."

When you feel the weight is getting lighter and/or you can pump out more reps than normal, it's time to up the weight. I would recommend bumping by 5lb or 10lb increments. You don't want to go too heavy. You want to prevent injury from happening and you want to maintain close to perfect form.

Add weight when you go over the reps that you want to stay at. 10 pounds is a huge number when we talk puny muscles like biceps.

True....guess I wasn't looking at the entire picture.

Thanks

I aim for 5-8 repititions on my first set of every lift. Once I am able to hit 8-10 reps without a spotter, on my first set, then I increase the weight. I usually increase the weight by about 5-10%.

What I tell my clients is that every time you work a body part try for either one more rep with the same weight (with good form) or if you can get 12 reps with good form, then you are ready to increase your weight to the next level (5 or 10 lbs, or even 1 or 2 for very small muscles). Constantly be striving for progress with each workout.

If I can do 10 of the excercise, I jump up enough wait to put me back down to 6. Then the next week I go for 8, then 10, then up the weight again. Don't ever get caught doing 10 easy reps though without putting on more weight.