When to add?

chrisso802016
chrisso802016 Posts: 26 Member
edited November 30 in Fitness and Exercise
It's early for me, but I want to be prepared for when the time comes.

When in the gym, and my normal weight lifting has become to easy, when do I add weights?

I typically do 3 sets of 10 at my target weights, then 1 set of 10 on a much lower weight as a cool down. My guess is when the target weights become easy, should I push and add? Or is it when the struggle is gone, do I then add weight?

I know it's an ultra noob question, but like I said in another post, I haven't been to the gym since high school. I don't want to injure myself, and push too far. But I would like to bulk up, as I'm doing my weight loss.

End goal.... to look like Channing Tatum. Its gonna happen, but not if I keep lifting only 10 lb weights...

Replies

  • drwilseyjr
    drwilseyjr Posts: 225 Member
    Cool down when you're done with your entire lifting day, not during it.

    I start with a weight that I know I can do at least 10 reps with for two sets, then add weight in for the next three sets incrementally. I do the last three sets until failure.

    For example, my squats looked like this yesterday:
    135lbs x 12
    155lbs x 12
    175lbs x 8
    185lbs x 6
    205lbs x 4

    Next week I'll probably start with 155lbs and move up. I apply the same concept to just about every lift. Sometimes I'll add a sixth set at the start weight and do reps until failure.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    OP - stop trying to "guess" and get on a structured lifting program like strong lifts, all pro beginner routine, starting strength, etc...
  • chrisso802016
    chrisso802016 Posts: 26 Member
    ndj1979 wrote: »
    OP - stop trying to "guess" and get on a structured lifting program like strong lifts, all pro beginner routine, starting strength, etc...

    Doing that for sure. I felt like this was a general question regardless of any designed program built for a particular person. Was just curious when to add weight, once the existing becomes "easy".

    I do appreciate the feedback though, and trust me, I have no intention of doing anything stupid. Guessing is not part of my mantra regarding rebuilding my body.

    Thanks for the input guys!
  • WilsonFilson
    WilsonFilson Posts: 83 Member
    Meh, you're gonna hear as many opinions as there are people in here. I lift in the 4-6 rep range, mostly just compound lifts. When I can do 6 reps of a compound lift, I add ten pounds. If I can't get at least 4 reps with that heavier set, I take off 5 pounds.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited March 2016
    I add weight until i can barely squeeze out the last 1 or 2 reps of my set. And get on a body building program if that's your goal. I think 10 reps is too much for body building, its more like the 6-8 rep range.
    if you wait to add weight until the set has become easy, you have waited too long. None of your sets should ever be easy, except the warmup sets
  • WilsonFilson
    WilsonFilson Posts: 83 Member
    edited March 2016
    SonyaCele wrote: »
    I add weight until i can barely squeeze out the last 1 or 2 reps of my set. And get on a body building program if that's your goal. I think 10 reps is too much for body building, its more like the 6-8 rep range.
    if you wait to add weight until the set has become easy, you have waited too long. None of your sets should ever be easy, except the warmup sets

    Yep. Agree 100%. Adding weight (aka "progressive overload") is key to forcing the muscle to grow and develop more (and larger) muscle fibers.
  • chrisso802016
    chrisso802016 Posts: 26 Member
    Thanks everyone. Again, I hope to be on an official personalized plan next week, where someone can watch over me. I appreciate the input from everyone!
  • jessef593
    jessef593 Posts: 2,272 Member
    It depends on your goals. You won't be doing much bulking up while cutting except for some minor Noob gainz.
    I personally push for an extra rep or higher weight every single workout session. Strength and mass increases are all results of progression. Sometimes you'll fail, sometimes you won't.

    If you feel like you can do more then push for it, it'll be harder, but that's the point. To always challenge yourself. Don't lift ridiculously heavy weight or with improper form and you shouldn't have to worry about injury. Be smart about your lifts, the only time I've ever gotten hurt was when I went too heavy and dropped way too fast.

    But yes, get on a preset structured lifting program. I know enough to make my own, but so many people don't understand how much is too much or what exercises target which muscle group.
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