How do you add iron to the bar

kazzer

Whats your strategy?

What percentage to do increase the weight by?
How often?
Do you drop reps to accommodate the extra weight?
Do you increase weight for all exercises in the session, or focus on one per workout?

Please, share your tips and strategies....

Roper

Depends on the level of the person lifting. Beginners go up by amazing amounts, not unusual to see a guy do 10kgs on his bench press in a week. After that increses are small occasionally tiny. Don't drop reps, increase small and progressively. If it's a 5 rep programme then do the 5 reps.

Just on an aside I got food poisoning a few weeks ago and my bench went from 5@85 to 5@70 with a near failure on the last rep in 3 weeks. So it's kind of cool to be expecting to add loads of weight to the bar!

eroo

kazzer wrote: »

Whats your strategy?

What percentage to do increase the weight by?
How often?
Do you drop reps to accommodate the extra weight?
Do you increase weight for all exercises in the session, or focus on one per workout?

Please, share your tips and strategies....

I increase by either 2.5kg or 5kg. All depends on the exercise.
I increase weight every workout if possible.
If I do drop reps, I wont drop more than 3. So long as I stay between 7-10 I'm happy.
I tend to increase weight on every exercise, but that's easier said than done!!

kazzer

Wow you answered all of my questions; first time I’ve seen that on boards! Thanks.

2.5kg seems alot to be increasing by week in week out, or is that only some sessions?

beggars_bush

i try to do first set on lower weight
2nd set on weight from last session
then try and increase the weight for last two sets

seems to work for me