sup guys i was wondering when do you raise the weight of any exercise. Do you do it after you can do 8 reps in the first set or do you raise it after you can do 8 reps in both sets 1 and 2. THanks.
Not everyone does 8 reps and not everyone does 2 sets. Raise the weight when you feel you can handle it. Simple as that.
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I keep my records in a book and either try to raise the weight or the amount of reps each time I lift, its up to you how you do it but I find keeping records helps track my progress.
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set up a schedule, like "every 2 weeks i'm gonna put 5 lbs on my working set of bench press" or as soon as the weight feels boring and too light. 2 suggestions out of 1 million
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I raise my weight every workout, and I think the system works well too... I've seen pretty good strength gains... I won't know for sure though until I max out again in a few weeks, but I think all my lifts went up...
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I do 8 reps for each set. I raise the weights when I could do 10 reps thoroughly through the workout. I start by doing a set of 8 reps for the new weight. If I think I could continue, I'll do another set of the new weight. If not, I just do the normal weights until I become strong enough to do all sets with the new weights. Repeat.
Try what castles said, put on weight untill you can only do one rep with good form! then put it into this (1 Rep Weight x 0.86) you'll end up with 86% of you one rep max, at this weight you should be able to do 4-6 reps. Ideal for bench press. More Percentages Here
Last edited by BlueAura; 06-10-2004 at 01:21 AM.
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I do 3 sets of 8 for aech lift. Basically, when i can do the last rep of the last set without forcing it as much i know to increase the weight
That's why rep ranges are used. 6-10, start with your 6RM on a lift, and when your 6RM becomes your 10RM, add weight.
I usually do two or three sets for each lift. I start off doing a weight that I can do for 8 reps on the first set, and don't increase it until i can do at least 11 or sometimes 12. I like this because it usually lets me progress every week, by doing at least one more set or 5 more pounds. It is rather slow though.
more than eight add weight
Originally Posted by PizDoff
yep, ....course I am still reaching my own potential so I havnt really plataued yet and deal with that issue, till then I keep my diet as tight as I can to maxmiize my time in the gym.
a log helps too, otherwise I probly be lifting the same thing every week with little to no change......
30MAY03 = 800 Total - Bench 230, Squat 245, Deadlift 325
22OCT04 = 960 Total - Bench 275, Squat 305, Deadlift 380
Most push-ups in one minute = 102 (BW:195lbs)
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I typically wo 6-8. When my first sets gets to 8 add weight, then add weight to remander sets. If 6nd set hits 8, will do third set sometime with same weight.
Also 2-3 weeks just add weight. I wouldn't bother formulas. When you hit the amount of reps you want add weight.