When MUST u increase weight?

Bigger Stronger Leaner Competitive Bodybuilding
1

I know this must sound silly but I am really asking when should I increase the weight I lift.Example,u do bench press for a certain poundage,should u or must u,increase it next week even if it results in drop of say,1 rep,and then do the same the next week,resulting in maybe,1 rep drop again. I don’t really know if I should be FORCING myself to increase even if the beginning poundage was kinda tough.

2

Here’s what I think: if you cannot do 3 or 4 reps, the weight is too heavy. If you CAN do 10 reps, the weight is too light. My progression is like this: To start with, do a couple of warmup sets with light weights, then, experiment with heavier and heavier weights until you find a weight you can only lift for 4 reps. That will be your training weight until you progress to the point where you can lift that same weight for 10 reps. At that point, add 5 or 10lbs. You probably will be able to do 5 or 6 reps then. The point is–if you can do 10 non-stop reps, it’s time to get heavier.

3

Add weight if you think you can. If you’re trying to do say 8 reps in your sets & you only get 6 (or less) don’t freak out because in aa couple weeks you might be able to do 12 reps with that weight. If the weight you’re on feels light try going a bit heavier.

4

Alot of the periodization methods account for this - start with a weight you can do 10-12 reps on and each week or 2 as you add weight, the reps decrease by a couple. When you get to the point where you are lifting heavy in the 3-5 rep range, start the periodization cycle over with a new heavier weight in the 10-12 range and repeat. After each complete cycle, you should be able to start over in the 10-12 range with a heavier weight in that range and continue to pyramid up. Bryan Haycock among others have designed programs based on principles like this and should solve your question. Periodization is one of the oldest and best training methods to deal with the issue of reps VS amount of weight lifted.

5

Another thing to think about: (Shugart wrote this based on the Ian King quote)

“Loading isn’t the be-all and end-all that some make it out to
be. In fact, relatively speaking, I think that it’s overrated.”

                      That’s right, Ian doesn’t necessarily believe in the "Go heavy
                      or go home!" motto. Instead, he thinks you should do
                      everything you can to make the weight feel heavier than it
                      is, at least if your goal is hypertrophy. This makes a lot of
                      sense. Think about it; who’s working harder, the guy who’s
                      benching with a controlled tempo and a slow eccentric
                      movement, or the guy who’s going heavier but bouncing the
                      weight off his chest like a dork and lifting his butt twelve
                      inches off the bench? Load isn’t everything.

Note- This came from that Cheat Sheets article here: www.testosterone.net/articles/172cheat.html

6

Thanks T-ppl!

7

TEK: Ian always has some neat (if not controversial!) observations and recommendations.


One that I thought of when you brought up the “Cheat Sheets” was that the more experienced one becomes, rep ranges should actually go UP over time (if the goal is hypertrophy). He gives some tables in the cheat sheets. Neat stuff!