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How often should I increase weight?

  • 09-06-2012 11:53pm
    #1
    unreggd
    Registered Users, Registered Users 2 Posts: 3,835 ✭✭✭


    How can I tell how often I need to increase the weight I'm lifting?

    I'm mostly doing 3 sets of 12 reps. Should I be keeping all 3 the same, or start off heavy and go a bit lighter?

    My current plan was adding 2.5kg every 2 weeks [still pretty new to regular weight training]
    Dont want to lift too light, or too optimistic



    Apologies for the newbness, search has failed me...


Comments

  • #2
    Nervous Wreck
    Closed Accounts Posts: 16,115 ✭✭✭✭Nervous Wreck


    If you can lift 3 x 12 at the same weight, it's time to increase weight. Increasing by 2.5kg every week is good.


  • #3
    The Guvnor
    Registered Users, Registered Users 2 Posts: 2,800 ✭✭✭The Guvnor


    As often as is required.

    Always imo pyramid up in weight therefore on three sets of 12 it is warm-up, semi-warm-up weight and then work set(s).

    Perhaps try something a bit different like 15,12,10,10.

    Just adjust the weights on the day start off comfortable and see where it takes you - the day you feel terrible can sometimes be the day you lift big and vice versa.:D


  • #4
    NinjaK
    Banned (with Prison Access) Posts: 963 ✭✭✭NinjaK


    Dont worry about the weight, just look to stimulate the muscle. If you can go 13 reps + I would increase the weight.


  • #5
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    NinjaK wrote: »
    Dont worry about the weight, just look to stimulate the muscle. If you can go 13 reps + I would increase the weight.

    Don't worry about the weight, but do worry about the weight!


  • #6
    NinjaK
    Banned (with Prison Access) Posts: 963 ✭✭✭NinjaK


    Hanley wrote: »
    Don't worry about the weight, but do worry about the weight!

    Dont worry about increasing it every week obviously is what I meant


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  • #7
    SheFiend
    Registered Users, Registered Users 2 Posts: 362 ✭✭SheFiend


    The Guvnor wrote: »
    As often as is required.

    Always imo pyramid up in weight therefore on three sets of 12 it is warm-up, semi-warm-up weight and then work sets

    Sorry, but do you mean add more weight before each set? Thanks


  • #8
    Mellor
    Registered Users, Registered Users 2 Posts: 39,901 ✭✭✭✭Mellor


    SheFiend wrote: »
    Sorry, but do you mean add more weight before each set? Thanks
    He means he does two warm up sets to work up to his three work sets.

    Eg
    Squats
    60kg x 5
    100kg x 5
    130kg x 3 x 5


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