When is it best to add more weight?

[Seth]

Ive never really had any specific way of determining when to add more weight for any excersize. Ive just added when I fealt comfortable doing more weight.

But, Today at the gym this guy told me that he always waits until he can do 10 reps of the excersize with good form and control. Then he adds more weight, but he didnt say about how much to add.

So I'm just wondering 1)Is this a good rule to go by? And 2)Is there any specific percentage of what I was lifting before to add on to what I was doing?

I know this is kind of a small issue, but its just something I was wondering about.

-Seth

[Bulking Up]

Seth,
It depends on what kind of program you are doing. For example, if the program calls for 5 sets of 5, increase the weight when you can complete all 25 reps. with good form. If it calls for 3 sets of 6-8, increase the weight when you can complete 3 sets of 8 with good form. If you are not following a formal program, go ahead and increase weight when you can do sets of 10-12 easily. As for the amount to increase, it depends on the exercise. A 5-10 lb. increase might be appropriate for exercises like squats, but that would be a huge increase for curls. I usually use the 5-10% rule, and if it is too much, just drop down the next time. Hope this helps.
BU

[chris_f]

Wow... BU nailed that one.

Great answer!

[freeloader]

What BU said.

[Seth]

Thankyou very much Bulkin Up. My internet connection was down so I couldnt read the post until now. But I dont think you couldve cleared that up better.

-Seth

[Bulking Up]

Glad I can help!

[CAchief]

the key there is good form. Half the time when you add so much weight it is an ego thing. I had that earlier this week. I was supposed to do 5x5 on dumbell press, I was up to 95lbs but had poor form. I felt I would have had a better workout had I done lighter with better form, so just keep that in mind too.

[Seth]

Originally posted by CAchief:
the key there is good form. Half the time when you add so much weight it is an ego thing. I had that earlier this week. I was supposed to do 5x5 on dumbell press, I was up to 95lbs but had poor form. I felt I would have had a better workout had I done lighter with better form, so just keep that in mind too.

I know exactly what your saying. I think I did just a little more than what I shouldve my last workout during squats. I think tomorrow Ill take about 10 lbs off, even though I didnt get hurt, I still think my form was affected.

[Mahler]

Bill Harman's info on Autoregulation is a superior method of finding out when to increase/decrease the weight.

Mahler