Thread: Up'ing weights

I always add the smallest possible amount when I can complete the planned repetitions for an exercise. This way even if I could have added ten pounds, I add five and will most likely be able to add five the next time, which gives me an extra week to add the next five, etc.

Originally Posted by Squaggleboggin

I always add the smallest possible amount when I can complete the planned repetitions for an exercise. This way even if I could have added ten pounds, I add five and will most likely be able to add five the next time, which gives me an extra week to add the next five, etc.

I disagree...but ONLY because this is squats we are talking about...this is one of the only exercises where you almost have to pile on the weight to notice the increase. Legs are made to carry a heavy load and are pre conditioned for more reps IMO. (I'm a server, and walk all day....so squeezing a few more reps when I think I'm spent is usually not a problem)

The thread starter also said that he got the last one "easily". I think he should throw on AT LEAST 10 more pounds maybe even 20-25....IMO even if he doesn't hit his target rep and misses it by like one or two....he still had a helluva set and perhaps even shocked his body a little. He should just be sure to use proper form and have a capable spotter with him that's all.

Hypothetical situation....he throws on 20lbs next week and hits his target rep but he had to take his set to failure...had he only thrown on 5lbs a week it would have taken him a month to find out what he was really capable of doing.

When I feel that I can do say 3 sets of 10 on bench press I will go up 10lbs until I can get that weight up comfortably and the go up another 10 etc...This could be the wrong thing to do but its just something that I do.

It depends on whether you are cutting, bulking, or maintaining. I would make the incremements larger in accordance with the size of your positive energy balance. So, cutting I would try to keep to a 2-3% increase, maintaning or bulking I might increase as much as 5%. I don't really suggest any more than that in order to allow soft/connective tissues to adapt to the additional stresses being imposed.

Depends on the exercise, a 10lb increase on something like lateral raises is alot, 10lb increase on the leg press isnt much

Originally Posted by CowPimp

It depends on whether you are cutting, bulking, or maintaining. I would make the incremements larger in accordance with the size of your positive energy balance. So, cutting I would try to keep to a 2-3% increase, maintaning or bulking I might increase as much as 5%. I don't really suggest any more than that in order to allow soft/connective tissues to adapt to the additional stresses being imposed.

I always looked at cutting/bulking/maintaining as having more to do with diet than training, aside from the differences in training for strength vs. training for size.

Originally Posted by PWGriffin

I always looked at cutting/bulking/maintaining as having more to do with diet than training, aside from the differences in training for strength vs. training for size.

The reason it pertains to training is that your ability to recover from a strenuous workout is diminished while you are in a negative energy balance. Therefore, you have to be careful not to outpace your body's ability to recover and adapt in this state.

Originally Posted by Stu

Depends on the exercise, a 10lb increase on something like lateral raises is alot, 10lb increase on the leg press isnt much

Completely agree. It's for that reason that you probably shouldn't be looking for an exact weight, but rather a percentage of weight. Let's say 10%. If you're doing 20 lb lateral raises that comes out to two pounds. If you're doing 315 lb squats it's around 30 lbs. This seems like a reasonable progression to me.

This is true. I'm also forgetting that he said he was doing sets of 8. I'm used to sets of 2 and therefore wouldn't increase the weight by very much. The only time it will ever be easy for me to complete will be when I first start an exercise.

I went with 5, but it all depends on which exercise. I've been increasing my weight on Incline BB bench by 5, and have had success this way. But I've increased my Squats by 10, so it's a bit more. It also might have to do with the fact that Squats are relatively new to me, so my gains are a bit more.

I went with 10... because squat is such a big compound exercise.

Originally Posted by CowPimp

It depends on whether you are cutting, bulking, or maintaining. I would make the incremements larger in accordance with the size of your positive energy balance. So, cutting I would try to keep to a 2-3% increase, maintaning or bulking I might increase as much as 5%. I don't really suggest any more than that in order to allow soft/connective tissues to adapt to the additional stresses being imposed.

i disagree and would add the same regardless as to whether i was cutting, bulking or maintaining. instead, i'd change the set/rep parameters accordingly to best fit my goals.

Originally Posted by The13ig13adWolf

i disagree and would add the same regardless as to whether i was cutting, bulking or maintaining. instead, i'd change the set/rep parameters accordingly to best fit my goals.

i agree with bigbadwolf, if you are strong enough to do 4 sets with 10 reps each, then I would say you are certainly strong enough to add on 10 more pounds, regardless of your cycle (the 1 time i disagree with cowpimp!!)

like was stated before, 10 pounds to shoulder press is a lot, but 10 pounds on squats is not much. if I could do 4 sets with 10's I would prob add 10-15 lbs more and see where that gets me, unless you want to strictly stick to your 4 sets 10 reps routine.. pack on the pounds buddy! Keep up the Intensity, Giddy up
Buffalo..

Originally Posted by CowPimp

The reason it pertains to training is that your ability to recover from a strenuous workout is diminished while you are in a negative energy balance. Therefore, you have to be careful not to outpace your body's ability to recover and adapt in this state.

I guess I am the only one who understands.

The thought about connective tissue/soft tissue is a very important.
Don't want to go injury hunting.
Leave your ego's at the door.

Originally Posted by myCATpowerlifts

I guess I am the only one who understands.

how so?

Originally Posted by The13ig13adWolf

i disagree and would add the same regardless as to whether i was cutting, bulking or maintaining. instead, i'd change the set/rep parameters accordingly to best fit my goals.

That would work too. The idea is to avoid failure training or overreaching while you are cutting. That's really what I was getting at. Volume, intensity, and frequency could all be adjusted to compensate for the reduced ability to recover. Furthermore, in theory, you should be gaining more strength while in a positive energy balance. So, you are probably going to end up moving in smaller increments regardless of whether you want to or not.

Originally Posted by The Monkey Man

what's with the sad face?

Originally Posted by The13ig13adWolf

what's with the sad face?

Because I am sort of cutting right now...
(more like streamlining)

But I still have to max style training to stay familiar
with the heavier weights i'll use in comp