Mo_

This will be the third week i have been recording my progress and am wondering what is the best way to increase the weights im using...

At the moment i can do say ...

10x10 | 8x25 | 6x30 for the bench press. (where the first 10x10 set is a warm up set)

How should i increase the weight?

Should i increase all sets by a small amount, should i increase only the main two sets by a small amount? Should i increase the 2nd set by a small amount and then increase the next set next week?

Thanks!

Regards,
Mo

chrisgatguis

erm not sure wot other ppl do but i increase my warm up weight when i increase my working sets. out of interest is this on dumbells yeah?

big

Not sure what you're trying to do exactly dude, but I'd stick with 2 sets of the same weight after warm-ups. Start off with a weight you know you'll get the 2 sets of 8 (or whatever) comfortably, and add the smallest amount possible (usually 2.5kg) each week. Once you're unable to hit 2x8 at that weight, drop the 2nd set and keep pushing it each week until you're unable to hit 1x8. After that, deload and ramp up again and possibly change exercises.

__________________


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Mo_

Thats what i did this week. I added on 2.5kg to all sets including the warm up set. This is with a barbell.

I can see what you are saying [almost]! .When you say 'deload' what exactly do you mean? Do you mean i go back to the original weight i was using to do 2 sets of 8 with, and then continually add more and more weight again?

Thanks for your help.

Stu

When you deload it usually means you do a period of low intensity work to allow your body to recover from the loading period in which you progressively increase resistance.

__________________

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Tinytom

You could try a technique I use from time to time. I don't know the proper name of it so I just call it Nervous System Loading.

Basically after you have completed your last set on e.g Bench Press you stick another 10 plate on each side and with the help of a spotter you unrack the weight and simply hold it with no pressing.

This conditions your body and tendons to accept the heavier weight and get used to it. Therefore when you decide to try to increase the working weight it's not a shock to your body to try and lift it.

You can do this with most exercises where the 'finish' position allows you to hold the weight steady. It won't work with Back exercises though except deadlifts if you have a smith machine or power rack.

__________________
We are what we do. Excellence is therefore a habit not a skill.


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.
- Code 'UKM 110' for an extra 5% discount


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


Coming Soon
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.



Also mod at

To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Mo_

Thanks all for your input.I might try out this loading/deloading method that was suggested.