hi guys newbie here!
what is the best way to increase the weights im lifting & therefore become stronger
- lift heavier weight with lower reps e.g. 3 sets of 7 maybe
- lift the lighter weight with more reps e.g. 3 sets of 11
following on how do you know when you are ready to move up a weight?
If all you are worried about is getting stronger and lifting heavier weights, then very low reps (1 to 3 reps) with a high percentage of your 1 Rep Max will serve you best.
I asked the same question a year ago, and they answered me this:
Have fun!Originally Posted by Some guy
Specialization is for insects
PRs (Starting Strength)
BP: 91,25kg 3x5
PR: 65kg 3x5
DL: 160kg 1x5
SQ: 130kg 3x5
20yrs, 75kg, 10%, 1m75
Currently: Time for a bulk and a 531
H: 5'7" W:185
Goals: 495 -315 -585
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i think i need to explain myself!
i did begin to train around a year ago but had to stop due to some unforseen cicumstances but i have begun again recently
i have decided to do compound excercizes (bench/squat/deadlift etc) with the light weight & high reps as i dont have a spotter
if i can do 12 reps of a weight easily then is it safe to say i can move up a weight?
Increase the weights with lower reps for strength! I would stick to 3-6 rep range (approx) for pure strength gains. Any less is training for power, and any more will start training for muscle mass. Training for strength and the mass gains will come anyway.
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im also having a hard time increasing my bench with the compund lifts routine i mentioned before, is there anything else u can advise me to do to to help as iv'e always struggled with bench press?
Last edited by zahmed; 09-12-2011 at 06:40 AM.