Should it just be as simple as increasing weight slightly every week?

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Replies

  • sgt1372
    sgt1372 Posts: 3,976 Member
    You will get stronger but not necessarily bigger doing a linear progression program.

    To get bigger, you'll need 2 eat more and lift even heavier (typically heavy wts/low reps) after you've plateaued doing linear progression. Lot of info on the Net about this.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited January 2020
    Simply adding weight is a option if you are novel to training or you've been on hiatus for a extended period.

    I highly recommend training with more advanced training for a hypertrophy response than simply adding weight.

    You current lifts do not show the volume you are dosing during training assuming you are doing more the one set of five for a working set.

    It also is reasonable to think that you would lean heavily at a strength response and not hypertrophy as a goal of getting "bigger".



  • Chieflrg
    Chieflrg Posts: 9,097 Member
    sijomial wrote: »
    "duteshredded wrote:
    Current lifts
    Squat 100x5
    Bench 70x5
    Deadlift 120x5
    You haven't said if these are in kgs or lbs?
    It makes zero difference if it's lbs or kgs.

  • magnusthenerd
    magnusthenerd Posts: 1,207 Member
    Chieflrg wrote: »
    sijomial wrote: »
    "duteshredded wrote:
    Current lifts
    Squat 100x5
    Bench 70x5
    Deadlift 120x5
    You haven't said if these are in kgs or lbs?
    It makes zero difference if it's lbs or kgs.

    At 57 kg bodyweight, a 70x5 lb bench is around untrained, while a 70x5 kg bench is into intermediate, and close to advanced. There is a ton of difference in programming between the two. Someone coming from untrained doesn't really need to be doing any bulking to make strength or even muscle gains.
  • wiigelec
    wiigelec Posts: 503 Member
    edited January 2020
    Absolute weight on the bar is not overly indicative of training advancement, it’s more about appropriate stress application and recovery.

    A “beginner” could potentially lift more weight than an “intermediate” and the two could require vastly different programming to progress...
  • magnusthenerd
    magnusthenerd Posts: 1,207 Member
    wiigelec wrote: »
    Absolute weight on the bar is not overly indicative of training advancement, it’s more about appropriate stress application and recovery.

    A “beginner” could potentially lift more weight than an “intermediate” and the two could require vastly different programming to progress...

    They could, but be serious about normal curves - they will describe most people. Saying they make zero difference - even in the case someone's an insanely strong beginner - towards programming is too absolute. There's also almost no chance someone is 70x5 in lb and not a beginner. If they actually have been training for a while and only at that level, there is something going on that no amount programming is going to account for.
  • wiigelec
    wiigelec Posts: 503 Member
    magnusthenerd wrote: »
    There's also almost no chance someone is 70x5 in lb and not a beginner. If they actually have been training for a while and only at that level, there is something going on that no amount programming is going to account for.
    True ... unless they are 90 years old 😉...

  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited January 2020
    magnusthenerd wrote: »
    Chieflrg wrote: »
    sijomial wrote: »
    "duteshredded wrote:
    Current lifts
    Squat 100x5
    Bench 70x5
    Deadlift 120x5
    You haven't said if these are in kgs or lbs?
    It makes zero difference if it's lbs or kgs.

    At 57 kg bodyweight, a 70x5 lb bench is around untrained, while a 70x5 kg bench is into intermediate, and close to advanced. There is a ton of difference in programming between the two. Someone coming from untrained doesn't really need to be doing any bulking to make strength or even muscle gains.

    Nope. There isn't any established evidence who is beginner, intermediate, or advanced by whatever weight measurement one can perform.

    I've literally had people untrained who on their very first day squatted 50kg(110lbs) for reps of five and another who squatted 120kg(265lbs). Both were same height, gender, weight, etc...Both continued to progress at a reasonable rate for a untrained individual.

    Why would we label individuals differently just by a arbitrary number they can lift? The vast majority of untrained lifters will respond to the same amount of volume regardless of tonnage.

    As individuals we will have a wide range of starting points. I certainly wouldn't tell the individual who can squat 120kg for sets of five their first day that they are a intermediate lifter and linear progression will not work the same as for the lifters who lift much less.

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