I'll use bench press as an example. Say I do 4x8 and successfully complete all 4 sets, for my next workout I add 3lbs to the bar and do 4x8. Is this enough of an increase, or should I be looking to shock my body by going for a greater increase, say by adding 10lbs to the bar and trying for the same number of reps and sets?
By adding small weight increases I'm making good progress and I can continually add more weight week by week, but I'm wondering if I would get better results (mass gains) by pushing my body a little more.
Last edited by Gilles1975; 07-31-2008 at 06:08 AM.
while you are making gains I would keep the increments relatively small. make sure you are as developed as you can be for the next jump up. on the converse make sure you are giving yourself enough resistance so that you are really working for that last rep... and completing it. good luck
It seems to vary with different body parts. For overhead press I find smaller increments to be enough and it's a struggle (as it should be), but for chest and biceps, small increases don't seem to really tax me.
In that case you should take a larger jump on chest/biceps to get to a point where it is challenging. Once you find that point, you can revert to the micro loading as needed.
That's what I think anyway.
Trying not to die young.
I agree with Zen. If you do however go up in weight to the point you can't finish out your sets, I'd say continue with that weight until you can do it, with enough gas in the tank to do a bit more. Then you'll know you can go up a few pounds.
Power Clean: 245
"What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know." -Arnold
Nothing wrong with that man, but it's important to remind us of priorities. Diet first, than lifting.
I just went over this very thing with a guy at the gym this morning. He was doing 3 sets of 6 reps of squats. 6 very easy reps, he wasn't working, at all. I told him to up the weight so that the last few reps were harder and then if he got all 3 sets of 6 reps done, then next week add 10-20 pounds.
Give chalk a chance.
49 years old