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Weight Training... Progression - Form Trade off?

  • 17-02-2012 12:27am
    #1
    aquaman
    Registered Users, Registered Users 2 Posts: 172 ✭✭


    Hi, Question for all the gurus out there (or anyone who has an opinion)

    To let you know where I'm coming from...
    Recently I have begun training without training partner after training with a partner for over a couple of years.
    Seen as I was starting afresh so to speak I decided to change up my program also. The old was a push pull legs program, the new being an upper lower split I'm training (weights) 3x per week so legs are hit twice one week, upper twice the next. I can post the program if anyone is interested.

    So while training alone and not having someone to remind me about my form etc., I've been thinking and the question I have arrived at is this:

    While on some exercises a rep can either be completed or not eg. Pull ups, presses and squats. If the target reps are met for the target number of sets I increase the weight the following session. If not its too heavy and no progression.
    With other exercises such as rows and dead-lifts it is hard to know if the form is being compromised in order to complete the reps.
    On these exercises I can complete the sets with ever increasing weights, if I go way too heavy my form is obviously bad, but it is very hard to find the point the form starts to go off and so difficult to gauge what weight I should be lifting..

    Does anyone have any tips to select the best weight on these exercises?


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,901 ✭✭✭✭Mellor


    Form isn't going to be perfect when you are lifting at max effort (be it max singles, triple, 5-reps etc).
    As long as you are completing the full rep, to depth, start to finish. Then I'd move up.
    I'd I have to i'd complete a triple at the new weight with decent form, then try 5 reps etc.

    If you definition of bad form includes, doing half depth reps then I wouldn't be movign up, but instead treat them as another progression outside of load. 1/2 depth, 3/4 depth, full depth etc


  • #3
    Thud
    Registered Users, Registered Users 2 Posts: 2,693 ✭✭✭Thud


    some mixed views on the topic in here:

    http://www.boards.ie/vbulletin/showthread.php?t=2056543052


  • #4
    aquaman
    Registered Users, Registered Users 2 Posts: 172 ✭✭aquaman


    Mellor wrote: »
    Form isn't going to be perfect when you are lifting at max effort (be it max singles, triple, 5-reps etc).
    As long as you are completing the full rep, to depth, start to finish. Then I'd move up.
    I'd I have to i'd complete a triple at the new weight with decent form, then try 5 reps etc.

    If you definition of bad form includes, doing half depth reps then I wouldn't be movign up, but instead treat them as another progression outside of load. 1/2 depth, 3/4 depth, full depth etc

    My definition of bad form, on barbel rows for example, is complete range of motion from a stretch to bar in the gut but I know when the form is poor because I can feel my traps doing the work rather than lats..

    On deadlift, its a trickier one as too heavy on the weight even with a flat back = lower back strain for me so I have to back off a bit on that lift anyway.

    Thanks for your input... Seems from thud's link that there is ongoing debate on this so I'll just have to see where it fits with me.


  • #5
    Spunge
    Registered Users, Registered Users 2 Posts: 2,779 ✭✭✭Spunge


    Think i read some study that found that you could sacrifice form to increase strength but for building muscle form was more important. Dont listen to me though i dunno squat.


  • #6
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    Spunge wrote: »
    Think i read some study that found that you could sacrifice form to increase strength but for building muscle form was more important. Dont listen to me though i dunno squat.

    I'd eat my metaphorical hat if that's true! :)


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  • #7
    Brian?
    Moderators, Recreation & Hobbies Moderators Posts: 21,899 Mod ✭✭✭✭Brian?


    My thought on this is that if you are training, form is no.1. If you are in a competition and form needs to get a little loose to hit a weight, then it's ok.

    they/them/theirs


    And so on, and so on …. - Slavoj Žižek




  • #8
    aquaman
    Registered Users, Registered Users 2 Posts: 172 ✭✭aquaman


    briankeating wrote: »
    My thought on this is that if you are training, form is no.1. If you are in a competition and form needs to get a little loose to hit a weight, then it's ok.


    Thanks...
    Generally form is no 1 for me.
    But on some lifts (romanian deadlift in particular but puling in general) it's difficult to define the weight when my form starts to slip ie. when back is taking too much of the work from the hams or when traps start taking from the lats with rows.
    I guess I just have to feel it out as best I can.


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