Hey guys,
Got a question.
In most of reps I try to increase weigh each time. Then the next week try to do the same.
Since I'm not a heavy lifter, lets say for example I was doing DB shoulder press. I do 10 each hand for 3x10, trying to increase each rep. Lets say another guy does 50 and does the same. If you increase the 10 to 12 thats a 20% increase in weight, if the other guy increases 50 to 55 thats a 10% increace. (this is for example only)
I sometimes can't increase weight in each rep so I try to do the max in first set & do it 5 times or however long I can, then maybe drop 5lbs and do a regular set.
The question is if I can't increase weight week to week on some exercises like shoulder press etc. What can I do to make sure I'm gaining strenghth I want.
It seem harder for the ones that don't have the natural brute strength to increase weight often, because the increase is a higher percentage that if throwing around more weights.
Hope you got what I'm asking.
Question about increasing weight(each rep & each week)
Moderators: Boss Man, cassiegose
if your aim is 3 x 10, than that's what it is, THE AIM...this doesn't mean that you have to get it every session...say if get 3 x 10 with 10pds than the next session you'd increase to 11 or whatver the next loading is...again you get 3 x 10 so than you increase wt again...the next time though you only get 2 x 10 and 1 x 8 and had to stop because yuo couldn't get another rep...THIS IS GOOD...the sooner you can get to this point the better because now you need to get 1 extra rep the next time even though the last time you done as much as you could...it may take 2 - 3 sessions to get back to 3 x 10 but just get 1 extra rep each session until you reach your aim than increase and work back up
so still start with lower weight & increase each rep & do as much as possible.
example
Shoulder press
I do 20lb DB x10, then 25 x 8 then 25 x 5,
try to increase each week till I get 25 3x10 before I move to 30lb, or 25 x 10x2 then 30 x however many. The weight I used go up 5lb at time thus the former questions.
If confused, I'm not thanks for your responce, I understood you even though you may not understand me...lol
example
Shoulder press
I do 20lb DB x10, then 25 x 8 then 25 x 5,
try to increase each week till I get 25 3x10 before I move to 30lb, or 25 x 10x2 then 30 x however many. The weight I used go up 5lb at time thus the former questions.
If confused, I'm not thanks for your responce, I understood you even though you may not understand me...lol
no not like that...
session 1
aim - 3 sets of 10 with 10pds
- you got 3 x 10 with 10pds so for the next session increase to 11 or the next weight you can go to
session 2
aim - 3 sets of 10 with 11pds
- you got 3 x 10 with 11pds so for the next session increase to 12 or the next weight you can go to
session 3
aim - 3 sets of 10 with 12pds
- you got 2 sets of 10 than 1 set of 6 with 12pds so for the next session you stay with 12pds aiming for at least 7 reps on the 3rd set or more if you
session 4
aim - 3 sets of 10 with 12pds
- you got 2 sets of 10 than 1 set of 8 with 12pds so for the next session you stay with 12pds aiming for at least 9 reps on the 3rd set or more if you
session 5
aim - 3 sets of 10 with 12pds
- you get 3 sets of 10 with 12pds so for the next session you increase to 13pds or next availble weight and so on
as long as you get 1 extra rep every session that is what you want but if the starting wt is too easy do as many as you can and increase it next session if reach the set and rep aim
session 1
aim - 3 sets of 10 with 10pds
- you got 3 x 10 with 10pds so for the next session increase to 11 or the next weight you can go to
session 2
aim - 3 sets of 10 with 11pds
- you got 3 x 10 with 11pds so for the next session increase to 12 or the next weight you can go to
session 3
aim - 3 sets of 10 with 12pds
- you got 2 sets of 10 than 1 set of 6 with 12pds so for the next session you stay with 12pds aiming for at least 7 reps on the 3rd set or more if you
session 4
aim - 3 sets of 10 with 12pds
- you got 2 sets of 10 than 1 set of 8 with 12pds so for the next session you stay with 12pds aiming for at least 9 reps on the 3rd set or more if you
session 5
aim - 3 sets of 10 with 12pds
- you get 3 sets of 10 with 12pds so for the next session you increase to 13pds or next availble weight and so on
as long as you get 1 extra rep every session that is what you want but if the starting wt is too easy do as many as you can and increase it next session if reach the set and rep aim
Between 8-12
I find that if Im doing an exercise, try to max out at 12, the next set maybe 10-12, then the next 8-10, then if goin for a 4th, at 8 or above. If you are maxing out at 12 all the time, the weight is way too light and ur not overloading ur muscle. Also rest times may be too great ~(Rest between 1 and 2 and a half mins, depending on your experience etc). Remember, muscle strength or growth wont take place unless you overload, and this wont happen unless you put your body under higher, and as important sometimes, different pressures!
thats the problem...the next weight up jumps up 5 lbs. So if I can do 20 3x10, then next weight for the gym I workout in is 25.
I have been doing
1 set for 20
1 set for 25
the 3rd set maybe can't do ten..do 8
If I'm doing 3 sets of 20lb
go to 25, then do whatever I can each set then.
you don't want me to do
20..10x
25..8x
30..4x
then increase from that,
when I do 20..3x10, then go to 25
1x8
1x6
1x4..if thats all I can do then increase, the goal being 3x10 of course.
I think I got it...but what about squats, deadlifts....same thing?
I have been doing
1 set for 20
1 set for 25
the 3rd set maybe can't do ten..do 8
If I'm doing 3 sets of 20lb
go to 25, then do whatever I can each set then.
you don't want me to do
20..10x
25..8x
30..4x
then increase from that,
when I do 20..3x10, then go to 25
1x8
1x6
1x4..if thats all I can do then increase, the goal being 3x10 of course.
I think I got it...but what about squats, deadlifts....same thing?
Fine, but...
What ur doin is fine, but you can shock ur body in bifferent ways. Remember, tou have to max out as much as possible. If it were me (And I am only personally speaking,) on that 3rd set, instead of finishing at just 4 reps,immediately drop the weight as fast as you can to the 25, then rep to failure, and if you feel like doin another drop set, then another with the 20 till failure. So, thats 3 sets, 20, 25, then 30, when failing at the 3rd, drop to the 25, then when failing at that, drop to the 20. This should give you a great pump, and throws something different at your body.
Strength!
By the way, you say that you cant increase reps and weights like those who seem to be naturally stronger. (I think that is what ur sayin) Ur wrong. Everydoby can increase the capacity of their bodfily fucctions, it just takes time, and more time for others. We all have to same systems, just others are fasters and better programmed. Look at it like two diff computers. One from the 80's, and one from better day. If you give them a problem to solve, both are going to be able to solve it, but the modern computer, with the better software etc, will solve it a lot faster. Same goes for genetics.
Ye just gotta experiment with routines for say 4 weeks at a time, and figure out what exercises are mostbeneficial to yourself!
Ye just gotta experiment with routines for say 4 weeks at a time, and figure out what exercises are mostbeneficial to yourself!
What?
Where do you get the 60 rep drop set from? I'll do an example.Im from Ireland, so I work with kg. So, say I'm doin barbell curls, first set is 10 with 35kg, second 8-10 with maybe 37 and half kg, and if I can't reach 6-8 on third with 40, I'll drop down to 37 again, get another 3/4 with good form, maye up to 6 with bad form, and if I feel like it, down to 35 for prob 3-5 reps. Sometimes when I do the drop set, I can get up to 8, but that depends on how advanced I am in programme. Also, if this begins to happen, I know I gotta up the weight, or do some thing different, cause its gettin too easy!
So, thats about 40 reps, including the drop sets.
Its just something to shock the body.
Oh, I also do max 4 exercises for biceps and tri's. Relatively speaking, they are smaller muscles. Ye gottas hit them hard and fast! 1st exercise is usually barbell curl, second alternating curl, third is alternating curl with walk with hammers (if ye dont know what that is, I can explain, I invented it, but I find it great) and fourth will be an isolation move.
Using a few rest pause techniques are for me another technique, if I want muscle growth.
Muscle strength and power? Well, gradual big weights with the power moves (Bench, Squat and deadlift mainly) and gradual lowering of reps weekly, working up to a one rep max improvement, while improving supporting muscle groups or addional exerecises, but usually not droppin this rep range below 6. Additional muscle=Biceps, tri's, shoulders, lats etc.
So, thats about 40 reps, including the drop sets.
Its just something to shock the body.
Oh, I also do max 4 exercises for biceps and tri's. Relatively speaking, they are smaller muscles. Ye gottas hit them hard and fast! 1st exercise is usually barbell curl, second alternating curl, third is alternating curl with walk with hammers (if ye dont know what that is, I can explain, I invented it, but I find it great) and fourth will be an isolation move.
Using a few rest pause techniques are for me another technique, if I want muscle growth.
Muscle strength and power? Well, gradual big weights with the power moves (Bench, Squat and deadlift mainly) and gradual lowering of reps weekly, working up to a one rep max improvement, while improving supporting muscle groups or addional exerecises, but usually not droppin this rep range below 6. Additional muscle=Biceps, tri's, shoulders, lats etc.
yeah i read it wrong
i don't give anyone drop sets...rest pause is better...as soon as you start decreasing wt you've pulled a wrong turn as far a i'm concerned
if you can't lift 80% of the heaviest wt you've lifted that sesion than stop
1 rep maxes should only be attempted probably once every 2 months
i don't give anyone drop sets...rest pause is better...as soon as you start decreasing wt you've pulled a wrong turn as far a i'm concerned
if you can't lift 80% of the heaviest wt you've lifted that sesion than stop
1 rep maxes should only be attempted probably once every 2 months
Ur right...in a way
Rest pause is excellant. point about drop sets is that when lifting between 70-80% of ur max, when u have fatigued, and especially when u have achieved a new weight goal/rep goal, they can be used to further fatigue the muscle. I find they're goo for smaller muscle groups such as biceps. However, this technique, for me, is used only for a body duilding routine.
You also find that sportspeople such as boxers have great fatigue exercises that actually help to build strength and mass also. ExampleLateral leg thrust and barbell overhead press combo. Counting from 1 rep up to 10 in 1 continuous set! Its a killer, gets u fit, and packs on muscle!
You also find that sportspeople such as boxers have great fatigue exercises that actually help to build strength and mass also. ExampleLateral leg thrust and barbell overhead press combo. Counting from 1 rep up to 10 in 1 continuous set! Its a killer, gets u fit, and packs on muscle!