Increasing weight amount vs. Increasing reps

sunshine29225

I'm looking to get the most out of my weight lifting routine and need some help/advice from you all.

When do you know it's time to increase your weight amount? And by how much?

I currently lift three sets of 12 and it's time to recalibrate.

wellbert

It really depends on your goals. If you are looking to increase your strength, then I would increase the amount you lift every single time, a little bit at a time.

Sometimes the increments are too hard. a 5lb jump CAN feel like a ton.

Now, keep in mind that my goals, and my lady workout buddy's goals are for maximal strength, which I assume may be different than yours given your high rep range.

Here is what we found works for her. She has only been lifting 2 months, so we're not sure how LONG this will work for. I'd imagine probably around 8-12 months before having to progress slower.

Lets talk about her squat.

3 days of squats per week.

Weight, Sets x Reps:

130lbs. 3 x 5
135lbs 3 x 5
140lbs 3 x 5

As the squat is 'easy' to progress on at lighter weights, we can add 5lbs each workout. She squats 3x a week. Every workout.

And Bench Press:

75lbs 3x5
75lbs 3x6
80lbs 3x5
80lbs 3x6

Because bench is harder to progress on, she adds 1 rep the second time she does the same weight. the next workout, she increases 5lbs. Alternatively, you could just increase 2lbs, if your gym has the plates for it.

These are just a couple of examples. Exercises like squats and deadlifts can be added to fast. Bench, overhead press, and the like take much more time.

There's also deloading, but let's not get into that just yet.

erickirb

I would suggest that if you are getting over 10 reps, increasing weight will have much more of an impact than increasing reps past 10 with the same weight.

Even if you are lifting for more reps, you shouldn't just stop when you get to a certain rep count, if you do then the weight is too light. What you should do is aim for a rep range and the last 1-2 reps in each set should be difficult to complete with good form.

KINGoftheBUFF

Reps are only a gauge for the weight you should use....Example. - If you use 20 lbs on an exercise and you could easily achieve 12 reps (assuming thats your goal) then its time to increase. The rep range is where you should struggle to finish with the weight being used. Most cases you would be supprised at how much you can increase and still use the same rep scheme....However remember never compensate good form for weight.

I also think its best to cycle your reps every four weeks for beginners...6-8 reps for 4 weeks, then 8-12 for 4 weeks and then 12 - 15 for 4 weeks and repeat. Adjust the weights as needed for rep scheme.

Bobby_Clerici

There is no heavy vs lite...
DO BOTH!
There is great value in training for strength, growth and endurance.

Healthymom207

Lesser amounts of weight with more reps will aid in your muscle endurance, but more weight and lesser amounts of reps with aid in the growth of your muscle. You actually tear your muscle, that's how it grows larger. The more muscle you have the more calories and fat you burn, you increase your metabolism....and well, you can eat more...who doesn't want to eat more. If your not failing at 12 reps your weights are too light, try increasing your weights where you absolutely are about to die at 12, then when your ready increase somemore and lower your reps to 8, failing on the 8th. Your not going to progress very fast if your using hardly anything for weight, so pump it up harder. Your not going to get he-man muscles, don't worrying....you'll get nice muscle definition.

Mayor_West

There's a number of ways you can do this. Not only can you increase your weight or reps, but you can also shorten your rest time as well. You can also add an extra set or two as well.

But, to answer your question, when I'm working within a specific rep range, whether it's 6-8, 8-12, 12-15, etc., once I can get the max number of reps on each set, I increase the weight. So, for example, if I was doing squats at 225, trying to reach 8-12 reps for 3 sets, and I was able to get 12 reps on all 3, then I would increase the weight the following week.

I'd also advise you to change up your exercises as well, whether its the order in which you do them, the number of reps, or different variations of the same exercise (ex. incline bench press vs. incline dumbbell press).

bzgl40

There are a few trains of thought as to how many reps to do and it really comes down to your goals. My guess is you want to get lean and not really build size right? Technically you'd build size either way but then we get into technicalities. If your goal is to get lean and strong then you should be aiming for the 12-15 rep. You want to pick a weight that you can do IN GOOD FORM but are really struggling to get those last reps out. If you just automatically count to 15 and get there and say done cause it was 15 but you feel like you could do more in good form you weight is too light. If you pick the wrong weight and it is too heavy do not struggle through to hit some number and sacrifice form. Either stop on the number your at or do a drop set. Put down the heavy weight and pick up some lighter ones to finish the set. I write down all my weights and I either put an up arrow or down arrow next to the weight I used to remind me to change my weights the next time if I didn't get the right one.