How much weight increase?

Tron Carter · 01-10-2008, 10:31 PM

So I am going to start NROL on Monday and I am a bit confused on how much weight to increase throughout the program. I would like to steadily incease weight so I was wondering if there was a good rule of thumb?

Currently I squat about 180 max so in order for me to do 2 or 3 sets of 15 reps I would probably work with about 100 to 110, a weight that would allow me to complete the reps but be challenging. It would be nice to have a formula like increase 5% every two weeks or something.

Cynic · 01-10-2008, 10:41 PM

Here's how I play it:

If I can complete all reps of all sets, it's time to increase weight. I usually go with 5-10lbs.

If I can't complete all reps of all sets, but I come close, I stay until I can complete it all.

If I can't complete all reps of all sets and I fall way short, I decrease weight, 5-10lbs.

stingo · 01-11-2008, 05:45 AM

I try to pick weights that I can do the prescribed reps + 1. That is, on a 15 rep set, I can do 16 reps, but not 17. (Which is basically restating what Cynic said above, but in a different way.)

LisaS · 01-11-2008, 06:05 AM

and if the plates or db selections force you to jump weight in an increment that you cannot tolerate you have two choices:
1) use the new wt and drop the reps until you work back up to that wt/rep scheme
2) stay at the old wt and add reps until you think you can handle the next increment.

e.g you are doing something with 25# db - the next step up is 30# and you have no platemates or other way of getting something in between - and 30# is too heavy.

which is basically what cynic said in his lines 2 and 3 but with more words.

(I shouldn't post at 4AM)

rhauser44 · 01-11-2008, 06:32 AM

All the above. It's really a case of knowing your own body.

Sometimes when I raise the weight and cannot complete the prescribed set/reps, I will drop it back down just to complete the set. I get a little extra work that way.

I'll continue with that arrangement until I can work up to completing all the reps in all the sets with the heavier weight.

Cynic · 01-11-2008, 07:06 AM

Quote:

Originally Posted by LisaS

which is basically what cynic said in his lines 2 and 3 but with more words.

KISS - It's more than the summation of two pairs of lips.

Hunter · 01-11-2008, 09:04 AM

Quote:

Originally Posted by LisaS

2) stay at the old wt and add reps until you think you can handle the next increment.

You can do this by increasing the speed (tempo) of the reps.

Tron Carter · 01-11-2008, 09:24 AM

Thanks for all of your suggestions, I can't wait to get started with NROL. I'll go with the break-in for two or so weeks then move on to fat-loss.

One of my potential hurdles is I have a home gym, so I am not sure how to do some of the exercises such as Lat-Pulldowns. I'm going to have to substitute an exercise that targets that same muscles.

Cynic · 01-11-2008, 09:27 AM

Quote:

Originally Posted by Tron Carter

One of my potential hurdles is I have a home gym, so I am not sure how to do some of the exercises such as Lat-Pulldowns. I'm going to have to substitute an exercise that targets that same muscles.

Are you talking about a multi-station stack gym or a rack/cage and bench?

rhauser44 · 01-11-2008, 10:28 AM

Quote:

Originally Posted by Tron Carter

Thanks for all of your suggestions, I can't wait to get started with NROL. I'll go with the break-in for two or so weeks then move on to fat-loss.

One of my potential hurdles is I have a home gym, so I am not sure how to do some of the exercises such as Lat-Pulldowns. I'm going to have to substitute an exercise that targets that same muscles.

Pull-ups and Chin-ups would be a good substitute. Is there space for these in your home set-up?

AFI82 · 01-11-2008, 11:05 AM

What type of setup do you have in your home gym? I'm sure we can find something you can pulldown from. I place my bar across the top set of pins in my rack and do chin ups that way (feet resting on the bench out in front of me).