adding weight

[oatdust]

okay so you want to try a new weight. I hardly hear people talk about when in your sets you toss it in. Do you go for broke and see if you cant pull of 8-14 reps? maybe do it to failure? or do you work it in slowly, maybe start w 4 reps and then more next time? do you sacrafice form at first? I know you need to progress to..... well progress, but how EXACTLY do you go about adding weight??

[Drekkor]

For me on a strict 3 x 8 I add weight when my 3rd set gets 8 reps.

Rep Scheme for DB Bench Press for example:

100 lbs x 8
110 lbs x 8
120 lbs x 4-8 (if i'm jumping weight, I'd expect to only get 4 reps at best, less than 4 and it's really too heavy. As I'm progressing, once I get 8 it's time to bump the weight up on all 3 sets)

[oatdust]

helpful... thanks! im surprised nobody else had much to say about it

[corey1983]

For me on a strict 3 x 8 I add weight when my 3rd set gets 8 reps.

Rep Scheme for DB Bench Press for example:

100 lbs x 8
110 lbs x 8
120 lbs x 4-8 (if i'm jumping weight, I'd expect to only get 4 reps at best, less than 4 and it's really too heavy. As I'm progressing, once I get 8 it's time to bump the weight up on all 3 sets)

So on your 3x8 on set 1 @ 100# do you stop at 8 reps even if you know you could get more? I had a similar post yesterday regarding adding weight. Today I did chest and was shooting for 3 sets of 8 but kept the weight the same on the 3 sets. I have tried to do 4 sets 12,10,8,6 reps adding weight after each set but it is hard to nail down the correct weight to use which makes it harder to add weight and notice gains.

[Jcfreak_02]

Never sacrifice form so you can say "I did the lift".
I vary between going to failure and or reaching a goal. If a weight doesn't give me the pump it used to I change it (be it the order, reps, or weight).

As far as tried and tested plans, my bench routine has not changed too much beyond the initial plan.

3x10 or 4x8 of given weight, the weight is used can be done for 6-7 reps for one set before reaching failure. Once I work up to successfuly reaching the 3x10 or 4x8 reliably (not counting one hyped up great day), I increase the weight by 20lbs and start over.

[spirit3530]

helpful... thanks! im surprised nobody else had much to say about it

its been beaten to death. Like the next three threads that will be created in this section. Nobody reads the stickies.

[corey1983]

Never sacrifice form so you can say "I did the lift".
I vary between going to failure and or reaching a goal. If a weight doesn't give me the pump it used to I change it (be it the order, reps, or weight).

As far as tried and tested plans, my bench routine has not changed too much beyond the initial plan.

3x10 or 4x8 of given weight, the weight is used can be done for 6-7 reps for one set before reaching failure. Once I work up to successfuly reaching the 3x10 or 4x8 reliably (not counting one hyped up great day), I increase the weight by 20lbs and start over.

I tend to do 4 sets for bb flat bench and db incline press then do 3 sets for flies. I will keep the weight the same until i hit the rep range for all sets before adding weight. On the first set say i hit 8 reps but feel i can go more should i go to failure or wait until later sets to hit failure?

[Lawtycoon]

I do 3 x 10 on everything (same weight for all three sets) last set to failure. When my last set hits 10 without failing I put another 10lbs on. That's without sacrificing form.

Sometimes if I stagnate on a weight for too long I'll put it up 15-20 lbs for 1 week and then just push through as many as I can, and then do forced negatives for the rest. I can then usually drop it back 10lbs the next week and get through like normal.

[corey1983]

I do 3 x 10 on everything (same weight for all three sets) last set to failure. When my last set hits 10 without failing I put another 10lbs on. That's without sacrificing form.

Sometimes if I stagnate on a weight for too long I'll put it up 15-20 lbs for 1 week and then just push through as many as I can, and then do forced negatives for the rest. I can then usually drop it back 10lbs the next week and get through like normal.

Thanks for the reply.

[hardgains]

just curious drekkor, when you say 100, 110, 120... your talking about 100 lb dumbells, not 100 lb total right?

[Drekkor]

just curious drekkor, when you say 100, 110, 120... your talking about 100 lb dumbells, not 100 lb total right?

Yeah... 100 lb db's

[Drekkor]

So on your 3x8 on set 1 @ 100# do you stop at 8 reps even if you know you could get more? I had a similar post yesterday regarding adding weight. Today I did chest and was shooting for 3 sets of 8 but kept the weight the same on the 3 sets. I have tried to do 4 sets 12,10,8,6 reps adding weight after each set but it is hard to nail down the correct weight to use which makes it harder to add weight and notice gains.

I leave the first set as is, 100 lbs knowing I'll be at failure by the 3rd set. It requires that you are deeply aware of how much you can lift, energy on the day, etc etc etc.

[buffgrk]

Yeah... 100 lb db's

t4nk bro ;P

[Drekkor]

its been beaten to death. Like the next three threads that will be created in this section. Nobody reads the stickies.

Pretty much - though for threads that aren't flame bait I don't mind giving a serious answer.... but it's 1 in 20

[oatdust]

no seriously i appreciate it.

been on 60 dbs for quite some time fixing my jacked up form. finally got my form to how it should be, now im gonna start throwin some weight on, but dont wanna go back to gettin sloppy and not reeally gettin anywhere... ya know?

[NWA_Muscle]

The best way to up strength is to do pyramids sets, forced reps, and negatives, For instance on Flat bench press I will start with like 225 for 12 295 for 10 315 for 8 for 335 for 6 365 and 4 at 385 which usually i will not get but 2-3 thats were the forced rep comes in my partner will spot it up just enough to keep it going.

[NWA_Muscle]

no seriously i appreciate it.

been on 60 dbs for quite some time fixing my jacked up form. finally got my form to how it should be, now im gonna start throwin some weight on, but dont wanna go back to gettin sloppy and not reeally gettin anywhere... ya know?

You need a spotter just jump up to 80's you might only get 4-6 but then you have just told your brain that it needs to learn to lift the weight, some of that mind muscle connection.

[spirit3530]

Pretty much - though for threads that aren't flame bait I don't mind giving a serious answer.... but it's 1 in 20

bah...stickies have great info.

[Exilement]

Lets say I am doing bench press

I am a weak guy so dont mind the stats

1st Set: 100lb x 8 reps
2nd Set: 110lb x 8 reps
3rd Set: 120 x 4-8 reps

If I go above 8 reps or do 8 reps at my third set, I am ready to raise the weight right? If I do 4 reps, then I stay at that weight until the week later, and if below 4 its too heavy?

[Drekkor]

If I go above 8 reps or do 8 reps at my third set, I am ready to raise the weight right? If I do 4 reps, then I stay at that weight until the week later, and if below 4 its too heavy?

Rule of thumb for me is to do that... generally speaking - if you can get the 120's for 8, you can do 125's for 4+, so it's pretty cut and dry making gains 5-10 lbs. It just gets tougher and tougher as you plateau.

[Exilement]

Rule of thumb for me is to do that... generally speaking - if you can get the 120's for 8, you can do 125's for 4+, so it's pretty cut and dry making gains 5-10 lbs. It just gets tougher and tougher as you plateau.

Ah,

thankyou very much man.

[lightningwatche]

no seriously i appreciate it.

been on 60 dbs for quite some time fixing my jacked up form. finally got my form to how it should be, now im gonna start throwin some weight on, but dont wanna go back to gettin sloppy and not reeally gettin anywhere... ya know?

Is it really that hard to do good form? I thought good form was easy as long as the weight is not rediculous. Maybe I need to ask someone to check my form? I think my form is good, but what do I know. I don't force reps out. Just slow, controlled movements, and then put the weights down when I can't smoothly get them up anymore. Some might say I'm not pushing hard enough.

[oatdust]

Is it really that hard to do good form? I thought good form was easy as long as the weight is not rediculous. Maybe I need to ask someone to check my form? I think my form is good, but what do I know. I don't force reps out. Just slow, controlled movements, and then put the weights down when I can't smoothly get them up anymore. Some might say I'm not pushing hard enough.

i dunno... it might not be for some people. i got a kinda jacked posture so i spent some time doing it wrong, and my chest developement fell behind, then i tried going heavier to make up for it and plateaued. usually when that happens i've found best thing to do is ask someone who knows what theyre doing to check your form, and just about every time i end up subtracting a bit of weight to do it correctly.

proud to say though i went into the gym today and pushed through the 60 dbs somewhat easily and threw up 1x8 65's then 1x4 70's. So next time ill go in and start with the 65's.

[MeMojo]

I just add no more than 5lbs every week, even if i just hit 3 reps.

Look at Bill Starrs 5x5 program, to see how to load up and add weights (not every day is a heavy day).

[jgreystoke]

I go with Drekkor on this.

My take:

When you get every rep in every scheduled set in good form, time to add weight next session.

I think the advice, "leave your ego at the door" is the best!

When the next rep ain't going up for me. I just terminate the set. Or take a few deep breaths and finish the set rest pause style.

If it is something like:

100 x 10
100 x 9
100 x 7

Then don't increase the poundage.

Next session might be

100 x 10
100 x 10
100 x 9

And next

100 x 10 x 3 sets. Bingo, you are stronger. Add five pounds.

Or I might go

100 x 10, and knowing that 100 is just a little too much,
95 x 10
95 x 10.

Next session might be

100 x 10
100 x 10
95 x 10

and next session will surely get all the reps in all three sets



Trying to up the poundage in bad form, ie before you can properly handle it, is asking for injury or burnout of some kind.

Best of luck