Adding Weight
beastmode_kitty
Posts: 844 Member
Hey all! Looking to start this program back up tomorrow. I was wondering if itd be ok to add weight once a week instead of every session?? Does anyone else do it like that?
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i do it like that, and there's times when i add weight even less frequently. in fact, i've been doing sl for six months and by this point i don't even really pay attention to the progression expectations. i add weight when i feel like it's safe, no matter how long that might take. so long as you're lifting regularly and there's some feeling of physical challenge in every workout, i think that will be fine.
hurt myself in small ways just too many times ;-) i'm a total form fanatic right now - probably because right now is one of those times :P0 -
You could, I guess. But since you're not doing the same exercises every day, I'd think it could potentially get confusing.
Also, why?0 -
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I would play it by ear. Some lifts you may be perfectly fine adding the proscribed weight each exercise, at least at the beginning. Others you may need to slow down on. I have been able to go up 5 lbs per workout for squats so far, and 10 lbs for deadlift. I started ok on the bench press, but I am repeating 65 lbs due to crappy form. For OHP, I am progressing a lot slower and I count on staying at the same weight for a couple workouts until I can do 5x5 cleanly.
You never know how much you can lift until you try it. Don't underestimate yourself before you even start.
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That would make sense for the upper body lifts w/ smaller muscle groups. For squats and deads though, there isn't near as much of a gap between men and women noobs. Beginner strength grows in leaps and bounds. Don't let mental barriers keep you from your potential!preciouskitten wrote: »
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I'll just throw my two cents in --
First -- Don't be scared to push yourself. I think a lot of us women are afraid to add weight even when we're perfectly capable of doing so. Try it -- you'll know within the first rep or two if it's too much.
Second -- With that said, if you feel like it *is* too much, there is no shame in deloading. Better safe than sorry.
Third -- A definite yes to the 2.5 lb. increments, for upper body lifts. They are the only way I'm still progressing on OHP and Bench. I agree with TheMOC that you'll probably be able to handle the 5 lbs. (and 10 lbs.) jumps on squats and deads, at least for a while. Though I have started moving up on deads in 5 lbs. increments now too -- just feel more comfortable that way.
Bottom line, do what you are comfortable with, but don't sell yourself short either!
Good luck! C. 0 -
I'll just throw my two cents in --
First -- Don't be scared to push yourself. I think a lot of us women are afraid to add weight even when we're perfectly capable of doing so. Try it -- you'll know within the first rep or two if it's too much.
Second -- With that said, if you feel like it *is* too much, there is no shame in deloading. Better safe than sorry.
Third -- A definite yes to the 2.5 lb. increments, for upper body lifts. They are the only way I'm still progressing on OHP and Bench. I agree with TheMOC that you'll probably be able to handle the 5 lbs. (and 10 lbs.) jumps on squats and deads, at least for a while. Though I have started moving up on deads in 5 lbs. increments now too -- just feel more comfortable that way.
Bottom line, do what you are comfortable with, but don't sell yourself short either!
Good luck! C.
So much this!!!!
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Thanks guys!! Im just getting a bit discouraged now seeing how i saw a 2lb gain from yesterday. I recently increased my calories as i was eating 1400 for the longest time then increased it to 1700 then 1800 now 2000 just so i can lift heavy with no issues. Last time i increased it i saw a gain on the scale i quit eating that many and lowered my calorie intake. Just gotta wrap my mind around that its just a temp increase.0
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preciouskitten wrote: »Thanks guys!! Im just getting a bit discouraged now seeing how i saw a 2lb gain from yesterday. I recently increased my calories as i was eating 1400 for the longest time then increased it to 1700 then 1800 now 2000 just so i can lift heavy with no issues. Last time i increased it i saw a gain on the scale i quit eating that many and lowered my calorie intake. Just gotta wrap my mind around that its just a temp increase.
Yes, a 2 lb. gain overnight isn't "real" -- it's water or sodium or whatever. As hard as it is to do, try to ignore the scale for the first month or so, especially if it's been a long time since you lifted. The numbers are going to be all over the place due to water retention.
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