when do u raise the weight?
- Thread starter burns
- Start date
You have sets and reps for each exercise made and the last couple of reps let you know if the weight is too heavy or too light. If you can do 12-15 reps of bent over rows with 20 lbs dumbbells with the last rep being the hardest during your first set, then you are at the right weight. However, if you are on your last rep and it easy to lift the weight still (like your other reps), then it is time to move up to the next weight, which would be 25 lbs for the next set.
Also remember to write everything down. Program,date, sets, reps, weight. You don't want to be in the gym thinking "I did 10 reps at 200 today on my third set...is that better or worse than last Tuesday?"
You also want to have a stopwatch so you can time your rest between sets, because obviously you will be able to lift more for more reps if you rest 3 minutes today versus one minute last Tuesday.
Some schools of thought are if you can do 12 reps at any weight, it is time to jack up your weight on that set or lift.
Tracking progress is very important for so many reasons, even if it is just to look at your record and say "Crap, I've been doing the same damn routine, for 3 months."
You also want to have a stopwatch so you can time your rest between sets, because obviously you will be able to lift more for more reps if you rest 3 minutes today versus one minute last Tuesday.
Some schools of thought are if you can do 12 reps at any weight, it is time to jack up your weight on that set or lift.
Tracking progress is very important for so many reasons, even if it is just to look at your record and say "Crap, I've been doing the same damn routine, for 3 months."
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Haha. This is a funny thread. No offense or anything.
But basically, make sure you are tracking exactly what you are doing. As has been said, at whatever rep range you want to work at, when you can lift more, lift more.
You should be pushing it, every time. As soon as you can complete the high end of your rep range with a given weight, increase it. It becomes a game.
I actually color code my log, which helps me push for increases every time (cause I wanna see green and not red or black, haha).
But basically, make sure you are tracking exactly what you are doing. As has been said, at whatever rep range you want to work at, when you can lift more, lift more.
You should be pushing it, every time. As soon as you can complete the high end of your rep range with a given weight, increase it. It becomes a game.
I actually color code my log, which helps me push for increases every time (cause I wanna see green and not red or black, haha).Nah, I wouldn't worry about it. Soreness doesn't have all that much to do with anything. Some people get sore, some people don't. Myself, I only ever get sore the first session (or maybe two) after a long, long break. Other than that, just a very dull ache in some places. Barely noticeable for the most part. I do get pretty strong urges to stretch out, though.
Of course it all depends on what it is exactly you're doing.
Of course it all depends on what it is exactly you're doing.