Increasing weights

[marie#3]

I apologize in advance if this question has been asked and answered before I've used the search engine but I still can not find the answer to my question. So in regards to increasing weights what is the proper way to do this? For example say I want to do 3 sets of 8 reps. So I do the first set lifting lets say 15# x 8 so now do I increase the weights a little for the next set since I was able to do all 8 reps or do I try and go through all 3 sets trying to make it to 8 reps and if I do make it through all 8 reps would I then increase the weights the next time I do that workout? I hope I am making sense here:o

[Blondell]

What I do is add the weight and if I need to lower it again, I do so. But, I try and push as much weight as I can. Most times, if you don't increase the weight too much, you really CAN push through w/ the added weight....even when you think you can't. It's, many times, mental. However, increase in small enough increments to be able to gauge where you stand.

[marie#3]

What I do is add the weight and if I need to lower it again, I do so. But, I try and push as much weight as I can. Most times, if you don't increase the weight too much, you really CAN push through w/ the added weight....even when you think you can't. It's, many times, mental. However, increase in small enough increments to be able to gauge where you stand.

increase the weight each set or the next workout? So something like this:

3 x 8

set-1 15# x 8
set-2 20# x 8
set-3 25# x 5

so since I did not make all 8 reps on the last set I would start with that weight the next time I do that workout and try to increase the weight each set again?

or this?

3 x 8

set-1 15# x 8
set-2 15# x 8
set-3 15# x 8

and then increase the weights at the next workout?

[jaleena]

More like
15x8
20x8
25x5+20x3

Then start counting sets with the 20lbs next workout, since you'd stop there as a warmup to 25 anyhow. Maybe get a full set with the 25 then back down to 20lbs for the 3rd set if it was fatiguing, or attempt the 3rd set with 25 as well.

[Blondell]

More like
15x8
20x8
25x5+20x3

Then start counting sets with the 20lbs next workout, since you'd stop there as a warmup to 25 anyhow. Maybe get a full set with the 25 then back down to 20lbs for the 3rd set if it was fatiguing, or attempt the 3rd set with 25 as well.

:ditto:

Yep, that's exactly how I do it. :nod:

[Erik]

Not how I would do it, but I don't have the time to respond right now. I'll be back later.

[marie#3]

omg I am an idiot:dope: that makes perfect sense, I have been doing this wrong all along:suicide:

[marie#3]

Not how I would do it, but I don't have the time to respond right now. I'll be back later.

explain please and thank you.

[Espi]

Generally I don't really plan for a fixed amount of reps, but plan for a fixed amount of weight.

for example: I did 3 sets of military presses tonight with
23 kg
22 kg
21 kg
as generally this is an exercise where I fatigue quickly, especially after other 'compound' movements.
A few days earlier I'd done the same exercise but with
22 kg
21 kg
20 kg , so I took 1kg more

And then I stop 1-2 reps short of failure for the 1st and 2nd set. I might be able to do 1-2 reps more, but i don't do it.
At the final set I generally do try to grind out as many reps as I posibly can until failure.

Generally this is how I set up all of my exercises, regardless of whether I'm planning very low or high reps. Invariably I either take the same wt or move up a lil' bit. I do *not* aim for a specific amt of reps, but just 'feel' my way through the sets. That way I'm not doing 'artificial' stuff, like straining to get to 8 reps or having it too easy.
Most heavy compound exercises (squat, deadlift, leg press, db/bb press) feel better with increasing/ascending weights. Most smaller exercises that are for e.g. shoulders, arms etc. feel better with decreasing/ descending wts.

So tonight it went like:
23x8
22x10
21x11

A few days ago I had
22 x9
21x9
20x10

Result-wise I got 1 rep more for 22kg and 2 reps more for 21kg.

[Meechel]

how is your form? if it is dead on then I try and push up but I have a plan for me as far as reps and sets.

I have backed all my weights down recently to really work my form and start feeling what muscles I am working.

[Mols]

how is your form? if it is dead on then I try and push up but I have a plan for me as far as reps and sets.

I have backed all my weights down recently to really work my form and start feeling what muscles I am working.

Ditto!

[pinkeraserwm]

:bump:
I've been wondering about this as well. I normally increase my weights in each set (if i can). Erik - Is this what I'm supposed to do, or is it better to do the same weight for all sets? I base my starting weights each session on my weights from the previous weeks workout and how I remember feeling about them.

[Erik]

:bump:
I've been wondering about this as well. I normally increase my weights in each set (if i can). Erik - Is this what I'm supposed to do, or is it better to do the same weight for all sets? I base my starting weights each session on my weights from the previous weeks workout and how I remember feeling about them.

Absolutely not. That means that your early sets are sub maximal efforts. If you can increase weight on the next set, your previous set was clearly too light.

The goal is to be weight constant. And you'd DROP weight as the sets progress IF NECESSARY to stay in your target rep range.

[pinkeraserwm]

oops. okay - I'll fix that from here on out. thanks.

[fitforfat]

Absolutely not. That means that your early sets are sub maximal efforts. If you can increase weight on the next set, your previous set was clearly too light.

The goal is to be weight constant. And you'd DROP weight as the sets progress IF NECESSARY to stay in your target rep range.

I sometimes do a set with a weight I feel is too low. I then increase the weight to one I can maintain for 2 sets.

Should I just nix the original sub maximal set from my count and do 3 more sets with a higher weight?

[Inatic]

I sometimes do a set with a weight I feel is too low. I then increase the weight to one I can maintain for 2 sets.

Should I just nix the original sub maximal set from my count and do 3 more sets with a higher weight?

normally my sub max wt is part of the warm up...

[char-dawg]

Don't overcomplicate things. There are tons of ways to increase your weights from workout to workout: Add weight to the first set only, add weight once you've gotten all the sets with a given weight, add weight only to the last set, to the middle set, add a set, add reps, yada yada.

Through it all, the main idea is to PROGRESS. If you are PROGRESSING, then your body will improve. So choose a system that makes sense to you, keep a log, and make sure you apply the system consistently. A year from now you'll see significant improvement.

[Olivia63]

I was wondering about this too. My husband, who thinks he is a trainer, says if my goal is 3x8 I should up my weights when I can push out 12 reps on the last set. Would this be correct?

[Erik]

Well, if your goal is 8 reps, you shouldn't be using a weight that you can get 12 with.

[Olivia63]

Well, if your goal is 8 reps, you shouldn't be using a weight that you can get 12 with.

That is what I thought too....next time I'll just walk away when he tries to tell me what to do :icanthearyou:

[clc315]

I agree with Char-Dawg. There are many many ways to increase load over time. There really is no one best way. Some people base their training off acheiving a certain volume and adjusting load accordingly as fatigue sets in. Other people base their training off intensity/load and build up over sesions. There really is no set in stone way to approach progression. As long as the weight goes up over a period of time, it's all good.

[smuggie]

I was wondering about this too. My husband, who thinks he is a trainer, says if my goal is 3x8 I should up my weights when I can push out 12 reps on the last set. Would this be correct?

:lol3:

[char-dawg]

That is what I thought too....next time I'll just walk away when he tries to tell me what to do :icanthearyou:
Instead of that, why don't you just ask him what the point of using a 12-rep load is when you're supposed to be using an 8-rep load. Ask him what type of muscle fibers he's trying to target, and whether he believes that sarcoplasmic hypertrophy is preferable to myofibrillar hypertrophy.

He'll probably leave you alone after that.

[char-dawg]

I agree with Char-Dawg. There are many many ways to increase load over time. There really is no one best way. Some people base their training off acheiving a certain volume and adjusting load accordingly as fatigue sets in. Other people base their training off intensity/load and build up over sesions. There really is no set in stone way to approach progression. As long as the weight goes up over a period of time, it's all good.
Always a good stance.

[Espi]

Since I seem to have responded to this question eons ago, it's interesting to look it up again and quoting my answer from back then.
Most of it still rings true.


Generally I don't really plan for a fixed amount of reps, but plan for a fixed amount of weight.

for example: I did 3 sets of military presses tonight with
23 kg
22 kg
21 kg
as generally this is an exercise where I fatigue quickly, especially after other 'compound' movements.
A few days earlier I'd done the same exercise but with
22 kg
21 kg
20 kg , so I took 1kg more

And then I stop 1-2 reps short of failure for the 1st and 2nd set. I might be able to do 1-2 reps more, but i don't do it.
At the final set I generally do try to grind out as many reps as I posibly can until failure.

Generally this is how I set up all of my exercises, regardless of whether I'm planning very low or high reps. Invariably I either take the same wt or move up a lil' bit. I do *not* aim for a specific amt of reps, but just 'feel' my way through the sets. That way I'm not doing 'artificial' stuff, like straining to get to 8 reps or having it too easy.
Most heavy compound exercises (squat, deadlift, leg press, db/bb press) feel better with increasing/ascending weights. Most smaller exercises that are for e.g. shoulders, arms etc. feel better with decreasing/ descending wts.

So tonight it went like:
23x8
22x10
21x11

A few days ago I had
22 x9
21x9
20x10

Result-wise I got 1 rep more for 22kg and 2 reps more for 21kg.


I still do NOT get it how so many of you are desperate to go for exactly 8 , 10 12 5 or x reps .. aim for a specific weight and a loosey-goosey rep range instead. If you can do more reps than planned, increase the weight next time/set. You are never going to know in advance how good you are going to be that specific day.

Often it's a good rule of thumb to start out easy with intensity, sometimes called 'rate of perceived effort. Like you could still do 2 reps , then only do 1 more rep and finally for the last set have a go and 'bust your ...'.
Interesting stuff happens when your 2nd to last set is heaviest and then you pick a lighter weight for the last set... boom, it feels so easy you can crank out way more reps than anticipated. Quite fun, but you can get burnt out on this method.

Off topic but it's funny to see I'm doing 23kg MPs. I've finally got my guts together and am working on Olympic lifts, so did a 41kg jerk in the last workout. Let me tell you: Olympic lifts are weird stuff.. very difficult to grasp how to plan for reps and you spend an awful amt of time doing warmup sets with almost no weight at all. Fun stuff though to see results when you master these technically difficult lifts.
In general: for small muscles, I still start heavy and then drop wt. For big compound & technical lifts, start light and increase load. The more technical the lift, the more warm up sets you're going to need. At

Oh and hi to every! not been here in eons either :happy05: .. about time to make a new avatar.