Increasing dumbell poundage

[Lilac66]

So when should a novice consider increasing the poundage of their weights? I know that it's extremely important to lift at lower weights until your tendons adapt, but is there any sort of time frame?

I still get mildly sore after a workout, but I don't feel as challenged, and I'm not seeing the gains I did at first. Is it better to just plateau out for awhile in the name of safety, or is it safe to start lifting a higher poundage at lower reps?

Anyone have any online sources I can read? I haven't found any specific to this issue.

Thanks

[ChocoChick]

Once you've made the neural adaption (about 6 weeks), you should be increasing weights -- even if only a little bit -- at each workout.

Let's assume you are doing 3 sets of 8 reps each. Aim for a weight where you can complete all 8 reps on the first set, maybe complete 7 or 8 on the 2nd set, and can only eke out maybe 6 reps on the 3rd set. Stick with that weight until you can complete all 3 sets with 8 reps each. Then increase again. The increase can be small - 2.5 lbs - but the key is to keep challenging your muscles because this is what will make them grow.

[jaguarr]

If you feel like you're ready for a heavier load, I see no reason why you shouldn't up the weight a bit and see how it feels, to be honest with you. Give it a try and see how it goes.

jag

[fitbyfifty]

OK, Dawg told me when you are able to get 3 sets of 10 without any problem, try then to raise the weight. But, you have to be getting 3 sets of 10 and not trying to raise the weights after the 1st or 2nd set. Stick to the weight you are on until the next workout. Correct me if I am wrong.
A consistent 3 sets of 10. Geez I think I did get something he said!

GOOD LUCK!
Brenda

[Original Poster]

None of these answers are WRONG.......they are all a different way to increase weights. Once you have been lifting a while.......you'll know when it's time to increase poundage IMO. Not everyone does 6-8 rep sets..........some incorporate higher reps........this is why IMO it really all depends.

I am with Jag on this.....if it feels like you can do more and you want to add mass or strength.....then do more. I find it can be amazing how fast the body can adapt (at least in my case), so increasing weight or changing volume can make a huge difference.

[GameDayDog]

I'll syde with myself... what Jag & Chi didn't realize were that my ladies were providing advice based on examples of a routine... Thus one said 3 sets of 8 raise the weight ... and the other said 3 sets of 10 raise the weight... Since I'm the common link behind both of these principles... I'll highly encourage you to raise the weight... Thus making it 5 - 0 for raising the weight... & 3 - 2 ... Thee Alphaz vs everyone else...

If you can do 3 sets of 10 or 3 sets of 8 or whatever your routine is calling for... then it's time that you increase the weights... that's how you keep your muscles challenged...

Peace..~G
If I'm quoted, Jag will fynd a way to agree with me, whyle sounding lyke he disagrees...

[jaguarr]

If I'm quoted, Jag will fynd a way to agree with me, whyle sounding lyke he disagrees...

I completely disagree with this...



jag

[ChocoChick]

It really doesn't matter whether you are lifting 3 set of 8 (which is what I do for the most part) or 3 sets of 10 as Fitbyfifty does, or a pyramid or whatever. The point is that if you are after hypertrophy (bigger, stronger muscles) you will need to increase the weight. Growth only occurs when the muscles are taxed, which happens when you use heavy (for you) weights. And in general, to see growth, you need to be working in a range of 8-12 reps per set. There is no danger in increasing weight so long as you don't just out of the blue stick 8 plates on the squat bar and go for it, and as long as you maintain good form. At no point should you sacrifice form for weight -- always, always, always make sure your form is correct. Good form is what provides the "safety" factor you alluded to. So... if you want muscle growth, you will need to increase weights. If you are content with building endurance, then just add reps to the weights you are already doing.

[Lilac66]

Thanks for the info, everyone. I appreciate it

[SoMdHunter]

I recently ended a routine where I increased the weights with each set, and increased them again after only 3 weeks. For example.

For flat bench db press, I start with 65lbs x 12, 70lbs x 10 and 75lbs x 8. I did this for a total of 3 weeks, then increased the weight again. Week 4 was 70lbs x 12, 75lbs x 10 and 80lbs x 8 (if possible). I normally couldn't do 8 reps on the last set, so I would do what I could. I would stay with these 3 weights, (70, 75 and 80) till I could get 12, 10 and 8, then it was time to increase again. I did this for the last 3 months and have made some really good gains.

But this is just another way to keep the body guessing. Anything I can do to increase the weights!