Beginner: Weight Lifting Progression

SimonTemplar

For a beginner, I'm trying to figure out the best structure to progress with weight lifting (without overthinking things and requiring a spreadsheet full of formulas to determine what to lift).

At the moment, I can chest press 7.5kg dumbbells 4 sets at 8 reps. I've been doing that for a while. So, I'm thinking of something like:

Week 1: 4 sets x 8 reps
Week 2: 4 sets x 9 reps
Week 3: 4 sets x 11 reps
Week 4: 4 sets x 12 reps

Don't increase the rep unless I have hit the week's target reps. So, if I fail during week 2 before hitting 9 reps, repeat that week until I succeed.

If I can do a full week of 4 sets x 12 reps, repeat the cycle at a higher weight.

This would be going to the gym 3 times a week.

Does this seem sound or not? Cheers

ixus

Q. Is all you're doing during session 4x8 and three times a week? Nothing else to supplement?

Rather than increase reps each week. Maintain reps and up weights.
7.5 -> 10 ->12.5 ->15 by week 4 it's 4x8 @15kg.

SimonTemplar

ixus wrote: »

Q. Is all you're doing during session 4x8 and three times a week? Nothing else to supplement?

Rather than increase reps each week. Maintain reps and up weights.
7.5 -> 10 ->12.5 ->15 by week 4 it's 4x8 @15kg.

Thanks for replying. Well, I'm obviously doing exercises also to work other muscle groups such as machine row, lateral pull downs, bicep and triceps curls. I just used that chest press as an example.

Brian?

What are your goals?

There's a whole world of beginner programs out there, I'd pick one of them rather than try to create your own.

Mellor

7.5kg is very light. If you hit 8 reps in my first set, I'd go ahead and use 10kg in the second. If he surprised if you couldn't reach 15kg for most reps by the 4th set

bladespin

You need to go until the weight becomes challenging, each set, recover then repeat. After you find what weight works your goals will determine reps/sets.

Best of luck.