Been lurking and now my first post. Please be gentle 
Do we really need weight progression to grow? Is just increasing reps over time good enough to grow? I went the powerlifting route but now went lean from 200 lbs to 158lbs and >20% BF to ~10%. Lost quite a bit of strength (would have done things differently but too late now). Thoughts?
Yes, weight progression is needed to grow. There is a threshold level of tension that needs to be crossed to stimulate hypertrophyâmassive volume is not enough. If it were, guys who swing a hammer or shovel dirt all day would have freakishly huge physiques. (Not to mention freakishly asymmetric ones.)
That said, adding reps is a reasonable way to increase stress. But at some point, you have to bump the weight and drop the reps back down again.
(All opinion; I have no studies at the ready to âproveâ any of the above.)
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explainâŠyour saying you lost muscle on strength on a powerlifting program. Or am I reading that wrong.
If i am reading correctlyâŠwhat the hell were you actually doing!
Calling BULLSHIT
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welllâŠi dont know I have developed my forearms by repetitive motion at least the right one. ummm, maybe I have said too much?
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Excellent exampleâmuch more relatable for most of us than swinging a hammer and/or lifting a shovel every day.
Thereâs a group of guys on here that have competed in bodybuilding and done very well. They use quite a bit of weight, and even in the weeks near the comp. are using some very respectable weight. More than one might think.
Sorry was offline after I posted. The powerlifting program was great but decided to lean out. Went on a calorie deficit with lower protein intake. Would have kept protein higher but as I said lost strength due to muscle loss. My regret was not going on a slower fat loss approach and not being to be able to move the weights I am used to has me discouraged so went to higher frequency and higher volume with lower weights. Got better definition but wondering going back to a lower rep heavier weights would be get me better gains
Thanks! I have read some of your replies and appreciate your comments.
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Yeah, I think I will start lifting heavier. Thanks.
If youâre focus is muscle growth, youâll be focused on progressing weights lifted in the 8-12 range if doing 3ish sets. There are times where the focus will be on lower rep ranges, but not as often as someone focused on building strength. Granted, if you do the same reps and weight over more sets in the same amount of time thatâs pretty close to the same effect.
Of course, there are other ways to progress other than more weight. Better mind-muscle connection. More volume. Less rest (doing same reps/weight in less total time). If more athletic/power/strength oriented, greater bar speed. But yeah, itâs hard to go wrong with just progressing the weight on a given exercise in the appropriate rep range for oneâs goals.
A common hypertrophy progression scheme is to say for example lifting 100lb for 3x8. Each session add a rep or two to one set. Once you can do 3x12, bump the weight up 5-10lb, rinse and repeat.
Never seen a guy not gain some size from lets say going from benching 95lbs x 10 starting out and over time getting up to 315 x 10.
Learn to switch-hit bro.
OP, this is one of the most basic concepts in strength training. You need to get stronger so youâre able to recruit more muscle fibers during training. Itâs a skill that most people need to learn (IE âbeing strongâ). Once you get stronger, your bodybuilding/size training will pay greater dividends.
All the best bodybuilders you can think of were all strong as hell.
But that would be cheating!
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