Best Way to increase weight

[MNGains]

Hello,

I am still pretty new to weight lifting, almost coming up on one year now, right now I am currently doing a 3 day full body workout which i attached below. I am trying to find the best way to increase my weights, i feel like I have been stuck for the past 2-3 weeks at the same weight, but I am afraid to add to much weight and lose form. Is it best to increase reps to a certain level like from 10-20 the increase weight and drop back down to 10 and work your way up, or do you simply just add the weight and try to do the same reps? What is the best way you have found that works.

Monday:

Barbell Full - Squat 3 sets of 12 started at 95 lbs back in July 2017, currently at 135 lbs 3 sets of 12
Barbell Dead-lift - 3 sets 12 started at 65 lbs in December, currently at 135 lbs 3 sets of 12
Barbell medium grip bench press- 3 sets 8-10 started at 125 in November 2017, currently at 135 lbs 3 sets of 8
Seated dumbbell press - 3 sets of 10 started at 20 lbs back in July 2017, currently at 40 lbs 3 sets of 8


Wednesday
Seated Leg Press 2x15 started at 150 lbs in November, currently at 205 lbs
Dip chest version 2x20 Started at 10 reps in November, currently at 20 Reps
Wide-grip Pull-up 2x15 Started at 100lbs assistance at 220 lbs weight in November, currently at 80 lbs assistance at 210 lbs of weight
Seated Leg Curl 2x15 Started at 50 Lbs in November, Currently at 90 Lbs
Side Lateral Raise 2x10 Started at 15 Lbs in November, Currently at 20 Lbs
Tricep Pushdown 3x15 Started at 50 Lbs in November, Currently at 80 Lbs
Barbell Curl 2x12 Started at 40 Lbs in November, Currently at 60 Lbs
Bent over rear delt raise 2x12 Started at 10 Lbs in November, Currently at 15 Lbs

Friday
Bent over barbell row 3x8 Started 45 Lbs in November, Currently at 125 Lbs
Dumbbell bench press 2x12 Started 50 2 25lb dumbbells Lbs in November, Currently at 110 Lbs 2x55 Lb Dumbbells
barbell Squat 1x20 Started 110 Lbs in November, Currently at 120 Lbs
Barbell Deadlift 3x10 same as above @ 135lbs
Seated Dumbbell Press 3x10 same as above 40 lb dumbbells
Close-Grip Dumbbell Press 2x10 This one still getting form down at 60 Lbs 15 times
Wide-grip Standing Barbell Curl 2x10 @ 60 lbs same as weds

[OldFartTom]

1) Simplify!
2) Squat more times a week, make it your first lift, do more sets and less reps (drop the leg press)
3) keep the admirable attitude to form above rushed progress
4) look in program section at a "sticky" (fixed article near top) called Fierce5 and see what you think

[tblodg15]

Are you gaining weight or losing weight or maintaining? It’s more difficult to add weight to the bar when cutting body weight but it can be done slowly for a while.

The most common method is to start low and try to add 5 lbs each week. Once you stall and can’t get the prescribed reps you reset the weight by 10 or 15% and start working your way back up. Maybe this is what you have been doing? One thing is that most of your target reps are fairly high and that should work for gaining muscle with the proper intensity and effort but does not work as well for building strength. If your main goal is to build strength then start working in the 4 to 6 rep range on the heavy compound lifts.

There are many other variables such as sleep and stress outside of the gym as well as effort and how often going to failure, deloads, etc...

[hmmmm16417]

all good advice above from reputable sources

just remember to do incremental increases - start small , even if it's 2.5 lb. once you're able to lift that, add another 2.5

believe it or not, sometimes it's psychological. I've "accidentally" lifted more than I could in past because I put the wrong plates on but didn't realize it until the end of the set. maybe it's just me, I don't know.


example of one of my bench sets:\

empty bar x 12 (warm up)
125 x 12
145 x 10
165 x 8
185 x 6

I write it down and if i complete without failure, I put a check mark by it. next time I lift I add 5-10 lb to each rep depending how strong i finished. if i fail even ONE of the 4, I do the same weight on the next workout until I make it through all 4 without failing.

if you get stuck, do a full workout with less weight (deload)

[drkelly74]

2-3 weeks with the same weight is nothing. Come back and ask after it has been several months.

[OldFartTom]

Have you looked at Fierce5 yet OP

https://forum.bodybuilding.com/showt...hp?t=159678631

What did you think?

[MNGains]

thank you for the responses, my main goal was to just cut body fat to get under 20% and build strength / and practice form with many different lifts.