How much weight do you add each month? Squat, bench, dead.
I’ve been lifting seriously for about 14 months, numbers are estimated around 380/295/445. Looking to figure out some goals.
I use 5/3/1 for my programming, so 10/5/10 pounds each cycle. It’s slow enough that I’m not murdering myself to keep up with the increases (so I can train other things) but not so slow that I’m not making progress.
I don’t really know how much I add each month. I add weight when I’m able to master the weight I’m using with ease for the desired amount of reps (depends on what exercise and how I’m training).
5/3/1 is good for progression as Chris has mentioned and it’s worked for me in the past.
Another good way to progress is to choose a rep range (6-8 reps for example) then for your top set do a weight you can manage for 6 reps. Once you progress to doing 8 reps with that weight then add 5lbs or whatever and repeat.
[quote]The Rattler wrote:
I don’t really know how much I add each month. I add weight when I’m able to master the weight I’m using with ease for the desired amount of reps (depends on what exercise and how I’m training).
5/3/1 is good for progression as Chris has mentioned and it’s worked for me in the past.
Another good way to progress is to choose a rep range (6-8 reps for example) then for your top set do a weight you can manage for 6 reps. Once you progress to doing 8 reps with that weight then add 5lbs or whatever and repeat. [/quote]
This is exactly what I do. Adding weight isn’t linear either I don’t think, as long as ur not going backwards
5-8 lbs per month is average, but it’s definitely not linear. For example I clearly remember failing a 275 squat after having already squatted 300, and coming back a month later and doing 315 for a double.
The body itself being a complex organism, ya know.
I read about people using tendo units for measuring the watts they output at certain weights on different lifts. It would be somewhat useful.
If your moving the same weight at a higher speed you have indeed gotten stronger.
What are tendo units?
[quote]LoRez wrote:
What are tendo units?[/quote]
Its some machine that measures your bar speed with some kind of cord. From the bar speed and the weight used it can tell you your power output.
It just makes you consider a little more clearly what kind of weight you should ideally be handling.
You could have 2 people that have the same 1rm on some lift. Person A might produce the most wattage at 60% while person B might produce more at 85%.
[quote]Field wrote:
[quote]LoRez wrote:
What are tendo units?[/quote]
Its some machine that measures your bar speed with some kind of cord. From the bar speed and the weight used it can tell you your power output.
It just makes you consider a little more clearly what kind of weight you should ideally be handling.
You could have 2 people that have the same 1rm on some lift. Person A might produce the most wattage at 60% while person B might produce more at 85%.
I think StormTheBeach was talking about getting one of these (or something that does the same thing). I also saw a “behind the scenes” thing about a college football team that used one of these for their olympic lifts.
[quote]
-5/3/1 is good for progression
-Another good way to progress is to choose a rep range (6-8 reps for example) then for your top set do a weight you can manage for 6 reps. Once you progress to doing 8 reps with that weight then add 5lbs or whatever and repeat. [/quote]
- 1
+1 !
Mathieu