When to Add Weight to Your Lifts
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- Опубликовано: 10 янв 2025
- In this QUAH Sal, Adam, & Justin answer the question “How often should you be adding weight to your routine?"
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Video - • 1491: When to Add Weig...
“When to Add Weight to Your Lifts“
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Every video starts with
“I get this question all the time”
*looks up to the right corner of the ceiling*
He’s lying is what you’re trying to say
@@elstingergt3374 Not exactly, just what I observed
@@elstingergt3374 looking up and around stimulates the frontal cortex, which you need to do in order to create a lie, but its also a sign that someone is creatively thinking about the question.
Its not an end-all-be-all sign of lying.
I like a few points with this discussion,
1 - get the reps and control up and correct
2 - nothing wrong with sticking to the same weight or reps for a few weeks
3 - fraction weight, I bought these and they are great for progressing each week without going noticeably to heavy
4 - stress, work, timing of your workout changing, energy levels for that day all play into progressing, we are not machines, although even if we were we still need maintaining, nuff said, great video, watched it a few times to remind myself that it’s okay to have bad days. 💪🏼💪🏼💪🏼
Such a good reminder. I went up in weight on bench press and felt a slight twinge in my shoulder. Time to go back down a bit and focus more on speed and explosion.
I always increase reps before I increase load. I’ll go up to 15-20 reps and when I can comfortably do that for several sessions, I add more weight.
My coach always told me not to add more weight unless I can do 20 clean reps
@@HardTimesSurvival whats the fun in that
@@mugojr4766 health?
1:13
2:51 3:24 3:24
With the big compound movements where work low reps (3-7 range) I do what you mentioned where I slow down the reps first.
For isolation exercises I have a simple formula. I pick a weight I can do 8 clean reps through 4 sets with. Then next time I try 4 sets of 9 clean reps. Once I can do that I add a rep. Once I can do 4 sets of 15 fully clean reps, I switch to 5 sets of 12. Then once I can do 5 sets of 15 clean reps, I up the weight to a weight I can do 4 sets of 8 clean reps with and start the process over.
That’s like 6 months to add weights right? Sounds great
@@SamirJzVFX so you’re telling me i’m gonna be curling 15lbs for the next 6 months?
are you hypertophying at a decent rate?
15 reps. 🤣
@@SamirJzVFX Even if it actually took that long, it's an isolation exercise and it shouldn't be the basis of your muscle building anyway. I just pulled a deadlift PR of 307kg at 195lbs bodyweight. You think I give an actual fuck what my working weight for biceps curls are? What is more impressive, 30kg cheated dumbell curls for 8 shitty reps, or a 140kg bench press? 70kg hamstring curls with your crotch coming off the bench and a whole lotta lower back, or a 200kg squat?
He mentioned that Russian way. I did this without knowing it after my ACL surgery. I wanted to start squatting again. So I started at a measly 100lbs and I would slowly increase my reps to say 3 x 10 reps. Once I got to 9 or 10 reps or even 8 and it felt great. I would bump that weight up to 110lbs. And start over
Same I started doing this a month ago because I felt like it made sense now I’m like wow I was actually on to something
I didn’t quite get the method, can you break it down please
@@TopBoi93 it’s essentially blasting shit loads of volume. So let’s say you squat 135lbs start with 3-4 sets of 8 reps.
Then next time do 9 reps then 10, once feel comfortable with you rep range bump it up, and once you hit like 10 reps add weight to the bar and start all over again back down to whatever 6,7,8 reps or so. And build back up again
I'm so grateful for all of this free information! I've probably watched over a hundred of these
My coach always said don’t add more weight unless you can do 20 reps with it
What I've been doing right now that's been working is once I'm able to complete all my sets for all my reps without any form breakdown whatsoever for a whole week then I go up 5 lbs.
Basically once I master my form with a weight then I move up 5 lbs
Progressive overload
1. Slow down tempo of reps
2. Decrease rest between sets
3. Increase reps
4. Add weight to the bar
Rest is important, especially for certain muscles
I LOVE THIS! I'm new and working on my form first. My squat depth has improved and I'm way more confident in the movement itself. For the first time, I'm not trying to slap weight on and really just allowing myself to learn.
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I like to increase bench after I can pinpress the current 1rm.
I’m past my novice/ early intermediate phase and find starting at 5x1 first week, 5x3 following week, and end month with 5x1 increasing weight from 1st set and aim to hit a weight 5lbs heavier while focusing on form each week. I tending to squat Monday& Friday, bench Monday, Press Friday, and Deadlift on Wednesdays. For accuracy I’ll usually perform biceps/ triceps and 200+ band face pulls on M/F, Wednesday I’ll perform work on hamstrings or grip and finish off with car stability such as front or side planks or I’ll pick up a 45lb plate and just walk around gym
For bench, if I can do a set of 15 with the weight, I’ll add 5 lbs. Been able to average 5lb a month increase.
For most exercises I shoot for 3 sets of 10. Once I can do 3 sets of 10 with clean form I up the weight. I want to keep my workouts short and sweet so I avoid adding additional reps as that takes longer to complete.
Biggest problem with adding fractional weights is large plates weight vary more than you think. Unless you have very premium plates. A 45 might actually be 43.7 or 46.2
True, but sometimes fractional weights can be used as a psychology edge. Regardless of how much 135-lbs actually weigh, the addition of 0.50 lb or 1 lb on each side of the barbell has a psychological effect.
I would add a little weight in the beginning just to get the feeling of accomplishment then perfect your form then add more weight and keep focusing on form.
This approach is one of the best to develop techniques and form. Thanks for this!
Thanks this was helpful 👍
tbh hes completly right It depends on the muscle as well. Legs are the fastest and your arms will be the slowest
I moved up on biceps every month, til I got to 50lbs DBs, 5lbs increments. My joints couldn't tolerate the load and I was having wrist issues. I'm not a big build, but for someone bigger you absolutely can increase as fast as legs.
For whatever reason, I find different body parts respond to slightly different approaches to progressive overload. Arms definitely seem to respond to volume increase, but I just go to failure and it takes care of itself, and I rarely increase the weight unless it's taking too long.. Legs, fuck my legs are terrible and barely respond to anything. I've tried heavy, tried light but high volume, tried super slow, tried rest pause. Barely anything happens. Back responds to slightly higher volume, and chest only responds to micro-increases that are made regardless of any increase in reps week to week - with chest I just need to force the issue, so on a progressive bulk, I end up doing pretty low volume by the end, like 3 sets of 4-5 on incline, flat and weighted dips, higher volume for flies, but if I don't force the weight increase, literally nothing happens. I've tried working my way up to 3 sets of 10, and I was stuck at the same weight for a year, with zero visible growth. Arms grew, shoulders got bigger, even legs had some increase, but chest...nothing. I need a safe space and a good cry after looking at my chest.
I normally go up 1.1/4-2.50 lbs
I stay at 175 lbs rep it out , go up to 200 lbs once a month 4 reps max 💪🏿
Thanks for the information greatly appreciated.
I am brand new to bench pressing. Started 6 weeks ago pressing 45 for 5 barely finishing, now pressing 50 for 9. So according to this I keep pressing the 50 until 9 becomes easy...then add reps or weight?
What’s your weight now?
So its better I get really good at one weight then maybe move up 5 to 10lbs on the bench possibly? Squat probably the same and deadlift like 10 to 20
3:03 - 3:40
real MVP
Thanks!
Do y’all track everything?? I find it a little tedious
But does increased intensity equate to progressive overload?
Yes. I'm pretty sure.
You doin sets of 8 on deadlifts ma boa?
100%form first you get stronger then
Good podcast
incremental weights, i use pins because they are 1lb each 🤣
Hi my name stew I'm 54 year old. My question is how do you lose belly fat ? I'm in pretty good shape for an old guy.
You must be in a calorie deficit. You can’t spot reduce meaning specifically abs region. Must lose weight period.
i just added 5 -10 lbs month on bench and row and OHP and 10-15 on squats and deadlifts if im consistent on training (3x each lift per week)
Can I lift and eat chips?
Yep you can, if you eat good you will gain alote of mussels, also fat 🌚
Every novice should be able to add ~5lbs of weight to the bar every workout
That only works for awhile. Few months maybe.
So 1 kilo? And a half?
4.4 lbs = 1 kilo
@@VolatileHunter2 1 kilo is approximately 2.2 pounds
Been working out 8 weeks. I struggle with back work outs with form. Can't progress as fast as my benching or squat. I would like to do a pull up one day.
Step loading is a great way to train
What is step loading?
@@whatsmyname2783 yeah, I’m interested
@@whatsmyname2783 he might be referring to apre training
Factssss