going up in lift weight? - JP Fitness Forums

A H · 03-18-2008, 08:26 PM

HOw often should I be going up in my weights? They still seem hard by the last one so do I wait until the reps go down or do I try to go up when the reps are still high?

sorry if its a dumb question

LisaS · 03-18-2008, 08:30 PM

for me:
Try to do one or two more reps on your last set - if you can do a couple more and not lose your form then go up in weight the next time (if you have the weight increments to do it). If you can't change weights in a suitable increment, then just do a few more reps until the set/rep range changes. Definitely try to go up when the set/rep ranges change.

GinaKina · 03-18-2008, 08:48 PM

What I have always done...on big lifts (squats and DLs, anything that uses an Oly bar) if I can finish the set, I go up in weight, but that is because I have 1.25lb plates. I do the same for cable machines, where I can add on the smaller weights.

For other lifts where I am using DBs and have to go up by larger increments, I'll give myself until I can finish a set perfectly, comfortably. Sometimes, I'll do a drop set and start with a larger weight and go down during the set. I haven't been doing that too much on NROL4W though.

rixatrix · 03-19-2008, 03:40 AM

In the book, Lou talks about how if the weight is so heavy you can't quite finish the set, you've pretty much done what you've set out to do, which is challenge your muscles. If you think even a little that you could do more weight, I say do it. And if you only get 8 or 9 reps out of 10, you're still getting stronger.

baffled111 · 03-19-2008, 09:54 AM

I think it is written in NROL that your goal should be to increase weight (or reps) every time you step into the gym. My personal system is to increase weight as soon as I can complete all my prescribed sets and reps with a given weight. So if I can do 3x10 of something at 30lb, I go up to 32.5 during my next workout. Sometimes I can only complete the first set at the higher weight and I do the next couple of sets at 30, and so on until again I can complete all 3 sets of 10 at the higher weight and start the process again.

jesca · 03-19-2008, 03:22 PM

I agree with baffled. I also try to scribble notes on my log as to how it felt to lift that weight. If I see it was a little on the light side, then I up. If I noted it was hard, then I stick with the same weight and if I make it through ok, I note to up it next time. It's worked pretty well for me so far.

timezone · 03-19-2008, 03:32 PM

Quote:

Originally Posted by jesca

I agree with baffled. I also try to scribble notes on my log as to how it felt to lift that weight. If I see it was a little on the light side, then I up. If I noted it was hard, then I stick with the same weight and if I make it through ok, I note to up it next time. It's worked pretty well for me so far.

I have always done that with my lifting; it really does help. I have a system of smiley/frowny faces, though just to amuse myself

A H · 03-19-2008, 06:32 PM

Thanks for the comments . This forum amazes me with all the helpful people

Great idea about the smiley faces and such in my training log, I'll try that. And I think I will continue to go up in the weights as I am able to complete the sets then If I can't complete the reps, go down in the next set. Thanks for reminding me about what the message in the book was...To lift heavier weights.

another quick one. Is it ok to do an extra day at each level (ie do three days instead of two) before I switch the rep number? Will that effect my progress. I'd like to extend the work out program longer.

missjane · 03-19-2008, 06:52 PM

Lou talks about extending Stage 1 in the book....24 workouts instead of 16.

ledove · 03-19-2008, 07:29 PM

Quote:

Originally Posted by A H

another quick one. Is it ok to do an extra day at each level (ie do three days instead of two) before I switch the rep number? Will that effect my progress. I'd like to extend the work out program longer.

Beyond the extension that Lou (and missjane) mentioned, which was mostly aimed at beginners who wanted more practice with lifting, I don't think you really need to. The point is to constantly switch exercises or reps and weight so that your body never adapts and gets comfortable at any one level.

Once you finish all the Stages, which will take 6 months, you can start the whole thing over again with heavier weights. By that point, Stage 1 will be "new" again. Or you can start a new program, such as the original New Rules of Lifting, which appears to use a lot of the same/similar lifts but different sets/reps.

A H · 03-20-2008, 02:04 PM

ok great! that is a great idea to start over with the higher weights or move on the the NROL program. Im really not a beginner when it comes to working out so it probably would make more sense to continue with the program as is. THanks again!

Bytsi · 03-20-2008, 06:30 PM

One thing I've done if I underestimate my weight is to use the "too light" set as a warm-up. For example, if I am unsure on a new exercise how heavy to go, and I start my first set and realize it's easy, I just do a few more reps, chalk it up to a warm-up set, raise the weight and then consider that my first "real" set...