Increase weight??

Amiep603 · 06-05-2009, 08:18 AM

Doing my second A workout tonight (first one was monday) I should stick with the same weight right??? just increase it when the reps get lower?? or increase it EVERY workout??

missjane · 06-05-2009, 08:25 AM

You increase the weight as you see fit. If you can finish all of your reps with no problem, it's time to increase the weight. You want to always be challenging yourself at EVERY workout.

LancelotsLover · 06-05-2009, 12:48 PM

I have increased my weights about 2.5-5 lbs. per workout, for every exercise. The only exceptions were when I had a really hard time finishing the reps, then I'd start the next time with that same weight again. I was doing fine until yesterday, when I hit my fourth 1B workout. The DB shoulder presses I had done 15 lbs in each hand during the third time through, and made it barely through the second set, so I tried 15 again yesterday and just could not get to 12 reps with it! I managed 11 first set, then only 10 second, and I was losing form. What the heck? I guess it was just one of those weaker days. I was working out much later in the day than usual, too, and after a full day of work, so maybe that was it. Dunno; will try the 15 pounds again next time and darn it, I WILL get through, it's only 10 reps after all!

p.s. I just realized it's 3 sets, not 2, though, DRAT!

Pips · 06-06-2009, 06:09 AM

I added weight in every workout during stage 1 and 2. Couldn't do that any more after stage 2 though, now I'm just adding whenever I can.

I think that's how its supposed to work though: your strength grows really fast in the beginning, and slower later on.

vicangelist · 06-06-2009, 07:14 AM

I increase my weight (5-10 lbs.) with every rep. For example, I start off with a challenging weight but not heavy enough to not get through the 15 reps, I then increase 5-10 pounds and go through 12 reps, and increase to where I know I'll only be able to reach 8 reps for my last set. Listen to your body and make sure you're going as heavy as you possibly can because that's what will give you results. You will see how amazingly strong this will make you. The following week you will be surprised to know you know heavier weight. Make sure to record everything.

missjane · 06-06-2009, 01:25 PM

Quote:

Originally Posted by vicangelist

I increase my weight (5-10 lbs.) with every rep. For example, I start off with a challenging weight but not heavy enough to not get through the 15 reps, I then increase 5-10 pounds and go through 12 reps, and increase to where I know I'll only be able to reach 8 reps for my last set. Listen to your body and make sure you're going as heavy as you possibly can because that's what will give you results. You will see how amazingly strong this will make you. The following week you will be surprised to know you know heavier weight. Make sure to record everything.

You do not want to do this with NROL4W. The program is written to do 3 sets of 15, for example or 3 sets of 12, for example. You need to do all the reps called for, but make it challenging. We do not drop reps as we move on to subsequent sets.