Increasing weights..
Moderators: Boss Man, cassiegose
Increasing weights..
How often does a person need to increase their weights & by how much ? & what what happens if its higher & u lower it to improve form, what effect does it have ?
AS SOON AS YOU CAN!!!
the very 1st time you do say deadlifts with 50pds, the body recovers and builds it self stronger to protect itself from the strain off 50pds by being able to handle a bigger load, say 55pds
the body is ready for it so you may as well do it
progression is what sets programs apart
the best program done with no wt changes in it for 4 weeks is useless, even compared to a program of crunches and curls (god forbid) that has daily or weekly wt increases in it
if your not progressing you're going backwards, plain and simple
note - most get caught up in reaching the rep target, ecpsecially chicks it seems...just because it dsays to do sets of 8 reps it's not gospel or you'll hardly ever increase the wt and wgat they'll do more often then not is get to 8 reps with their current then wait a few sessions until 8 becoames easy and then they'll increase it where they have gotten weaker from "under stimulation" and go back to the previous wt resulting in a waste of training and effort...if drop a rep or 2 under it doesn't matter
the very 1st time you do say deadlifts with 50pds, the body recovers and builds it self stronger to protect itself from the strain off 50pds by being able to handle a bigger load, say 55pds
the body is ready for it so you may as well do it
progression is what sets programs apart
the best program done with no wt changes in it for 4 weeks is useless, even compared to a program of crunches and curls (god forbid) that has daily or weekly wt increases in it
if your not progressing you're going backwards, plain and simple
note - most get caught up in reaching the rep target, ecpsecially chicks it seems...just because it dsays to do sets of 8 reps it's not gospel or you'll hardly ever increase the wt and wgat they'll do more often then not is get to 8 reps with their current then wait a few sessions until 8 becoames easy and then they'll increase it where they have gotten weaker from "under stimulation" and go back to the previous wt resulting in a waste of training and effort...if drop a rep or 2 under it doesn't matter
don't decrease the wt, program and recover better...if you don;t give your a body a reason to recover quicker (by training heavier, more frequently etc) then it won't
www.uponlinetraining.com
www.uponlinetraining.com
Re: Increasing weights..
While I agree that you should increase the poundage when you can, you should do it in a orderly fashion.
For example, if you are benching 135 pounds and it is ridiculously easy and you think you can easily bench 185 pounds, it would be a mistake to jump to that new weight right away.
Far better is to add 10 or 20 pounds a week until you match your poundage with your strength. In that way your tendons and ligaments will adjust to the heavier weights along with the muscles and you will less likely to injure yourself.
If you added just 10 pounds a week in 10 years you would have a bench of over 5,200 pounds. But in all likelihood you will ceiling out somewhere about 4,600 pounds (or sooner).
Increase the poundages in small steady bites.
For example, if you are benching 135 pounds and it is ridiculously easy and you think you can easily bench 185 pounds, it would be a mistake to jump to that new weight right away.
Far better is to add 10 or 20 pounds a week until you match your poundage with your strength. In that way your tendons and ligaments will adjust to the heavier weights along with the muscles and you will less likely to injure yourself.
If you added just 10 pounds a week in 10 years you would have a bench of over 5,200 pounds. But in all likelihood you will ceiling out somewhere about 4,600 pounds (or sooner).
Increase the poundages in small steady bites.
Re: Increasing weights..
So, yes question answered, if the weights themselves r still a challenge, they do not need to be put up, until they r to easy, cos most of mine r still not easy to lift.If they r I slap another 5 lbs on.Cpl weeks ago, I raised them, only to injure myself, this time will take it slower, thanks for the reply 
Re: Increasing weights..
no, no...they need to go up...do not wait until they are easy, waste of training time...it's not meant to be easy..re read what i said about the rep rangesif the weights themselves r still a challenge, they do not need to be put up, until they r to easy, cos most of mine r still not easy to lift.
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Re: Increasing weights..
I mostly agree. Workouts should seem like work--hard work at that. But occaisonally you should either plan in an easy workout, or plan in some time off so that your body can catch up with the rest it requires. This is only needed when you are continually pushing the envelop in terms of resistance. But it is essential if you want to continue working out over a long period of time.swanso5 wrote:no, no...they need to go up...do not wait until they are easy, waste of training time...it's not meant to be easy..re read what i said about the rep rangesif the weights themselves r still a challenge, they do not need to be put up, until they r to easy, cos most of mine r still not easy to lift.
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Boxers train much harder than most atheletes for a particular fight, but arrange the training so that they peak out just about when the fight will occur, then they take a month or two off for recovery and then repeat for the next fight. The month or two rest are both for the beating they sustain and for the rest they require from the hard training.
If you push yourself hard, you need to reward yourself with some time off (or some easy workouts).
Re: Increasing weights..
true but 99% of us don't train anywhere near that hard where we "need" to schedule many easy sessions...beginners should only need an easier week every 8 - 12 weeks...if they need one earlier then they aren't programming properly and/or not recovering properly
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