When to up the weight?
Famof72015
Posts: 393 Member
How long do I keep lifting my current weight? I squat 3 sets of 10 at 95 lbs and dead lift the same. I bench press 3 sets of 5 at 95 lbs as well... I do this 3 times a week and for about 3 weeks now. It's not easy by any means, I think I could squat more and dead lift more but I don't have a spotter during the day and I'm scared I'll smash myself going heavier but I'm also cheating myself out. Any advice would be appreciated
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Replies
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You really shouldn't be lifting the same weight/reps/sets each week. You need progressive overload, which can be adjusted by adding intensity or volume.7
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Famof72015 wrote: »
Basically either up your weight every week or up the number of reps you do every week, or do some combination of both. Even if you don't have a spotter, you should be squatting in a cage so that if you do fail there's something there to catch you
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Nikki10129 wrote: »Famof72015 wrote: »
Basically either up your weight every week or up the number of reps you do every week, or do some combination of both. Even if you don't have a spotter, you should be squatting in a cage so that if you do fail there's something there to catch you
We just have a bench and I'm just using the barbell. So I'm trying not to go to heavy until we can get the cage bought.
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Great work!! I'm going for it too and just think it takes a good 6-8 weeks for results. I haven't upped my weight or reps but the volume is high every workout. It is definitely working stick with it you sound like you're killing it!1
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Depending on your goal. For me I am trying to grow. So if I can complete a (example) set of 10 reps and did it with out blowing a vein, I would increase the weight 5lbs. I keep increasing the weight until I start to struggle with getting in 8 reps. Once I find that weight, I stay with it until 10 reps become easier and then increase again. Now if you are just trying to maintain your body and not increase in size, maintaining the weight is good with your reps, I would suggest that you mix up you exercises, (ex.) one week do bench press with barbell, the next do it with dumbbells, then smith machine, etc...
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You could try front squats instead of regular squats, so you don't get trapped under the bar.
For bench press, you can use dumbbells or the press from the floor. The last resort when benching alone with a barbell is to leave the collars off. This allows you to dump the weights off if you ever get stuck.
If you're worried about upping the weight, try increasing on the first set only.4 -
Thanks everyone0
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How is your program set up? The way mine is, is once I can do 3 sets of 6 reps (goal is 4 to 6 reps), I increase weight 5 for upper body and 10lbs on lower body.1
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Generally, once you can make all your reps in every set with GOOD FORM, it's time to increase the weight. I will usually go for 2 or 3 consecutive sessions of this before upping, though programs like Stronglifts say 1. If I don't think I'm ready after 2 or 3 sessions, usually it's because I wasn't happy with form and I will deload.2
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What does your program say about adding weight?0
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I don't have a program I'm just doing my own thing... anyone want to give me a program? Ha0
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I'm currently using Starting Strength. Super basic and simple for a first time program. They even have this super easy app to help set up your warmups and lifts: http://www.warmupreps.com/#starting-strength2
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Famof72015 wrote: »I don't have a program I'm just doing my own thing... anyone want to give me a program? Ha
Did you look at the link posted in your other threads. It has a list of a ton of programs. Or just go into the sticky.. its there.2 -
Famof72015 wrote: »I don't have a program I'm just doing my own thing... anyone want to give me a program? Ha
You need a program.
Then you'll known.
But don't worry- It's cool- I'll list the easily googable and re-searchable and already stickied things for you though.
Strong lifts
Starting strength
new rules of lifting (for women)
Strong Curves3 -
I wouldn't change your bench press yet, wait until 10 reps are achievable. After your 10 on deadlifts and sqauts do you stop because you're at 10, or because you can't do anymore?
If you're stopping only because you get to 10 and thats your goal I would up the weight.
If you're worried about adding weight, make your negative movements slower 2-3 seconds or 3-4 seconds vs just pumping out reps.0 -
You need a program. Especially if you're bulking. You're spinning your wheels. Intensity and/or volume should be increasing weekly.4
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I'm no expert but I recently moved away from sl 5x5 to doing 3x10 on the same 5 exercises. I do them in the same order just more reps. Deads are 3x7
This was mainly because the lifts were so close to maximum my rest breaks were too long, I work out on my lunch break, and if I failed a lift in o a few sets I didn't think I was doing enough volume to progress so this healed break plateau and up my O.R.M.
When I can do 3x10 I up it 5 pounds. I then aim for 7,7 and do 10 on my last set if I can. If I can do 10 in the last set I start at 10 on my first set next time and try for 3x10. If I didn't manage 10 I try for 8 or 9 for first two sets and again aim for 10 on my last set. I'm always aiming to do more reps than last time. Then once I get 3x10 I up the weight by 5 and rinse and repeat.
Really helped me break my plateau.2 -
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Famof72015 wrote: »
Even if you aren't bulking, it'd be wise to use a progressive overload program to gain strength. Preferably one that is established and made by someone qualified to do so.2 -
Famof72015 wrote: »
It's especially important during a recomp. Progressive overload is the key to the equation and having a program that will address the requirement will be crucial. And one of the biggest mistakes is following inadequate programs. Since you don't have a knowledge base on programming, it would be advisable to follow a proven one.1 -
I'm going to purchase a program through a lady I found online0
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Famof72015 wrote: »
Sorry, this used to be the "gaining weight" forum. It changed names and I forgot.
Still, even more/just as important for progressive overload during a recomp. Otherwise...what are you doing?1 -
Famof72015 wrote: »I'm going to purchase a program through a lady I found online
Whats the program? Maybe we can look at it prior to give you some feedback. Have you looked into StrongCurves, NROL4W or Thinner Leaner Stronger?2 -
Famof72015 wrote: »I'm going to purchase a program through a lady I found online
Buying a programme is the biggest waste of money. Even more so than Apple Cider Vinegar.
Everything that someone will "write" for you as a bespoke programme is likely just a tweaked version of something that you can find for free online.
I advise reading some of the links that people have provided.
Or you can send me £50 and I'll write you the best programme ever.6 -
Famof72015 wrote: »I'm going to purchase a program through a lady I found online
What does this lady know about you? Your goals? Does she know your 1rms, 5rms? Does the program focus on hypertrophy or strength? Does it take into account your lifestyle, the equipment you have access to? Is she available by text/skype for questions?2 -
Famof72015 wrote: »Nikki10129 wrote: »Famof72015 wrote: »
Basically either up your weight every week or up the number of reps you do every week, or do some combination of both. Even if you don't have a spotter, you should be squatting in a cage so that if you do fail there's something there to catch you
We just have a bench and I'm just using the barbell. So I'm trying not to go to heavy until we can get the cage bought.
Don't lift with out some sort of safety. While you're waiting for your rack spend $20 and build this -
http://www.wikihow.com/Build-a-Saw-Horse
Easy to build and could save you from some serious injury. Personally I'd just use 2x4's instead of ripping the 2x6s in half.1 -
No need to pay for a lady to write you a program. Plenty of good free ones available online.1
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She was going to figure out my macros, and build me a workout program. With weekly checkins via skype. Weekly measuring and weigh ins. Viewing FaceTime of my workout equipment. Phone number.
But I'll check out the programs you all posted first. Not sure about the macro part though?0 -
macros: MFP does it for you, or you can adjust it yourself.0
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