Sounds like something I wrote.
Originally Posted by Max
For anyone that don't belong to a gym and lift at home with limited weights... I was reading somewhere that by adding a rep to an exercise each week,that it's the same as adding 2.5 pds., but it didn't specify if that was for each set of the exercise or just 1 set...does that sound right?
It depends on rep range and weight added.
Think of it like this....
If you are using the 5 to 8 rep range, and working a lift once a week, progression would be:
Week 1 - Squats...225 x 5 reps
Week 2 - Squats...225 x 6 reps
Week 3 - Squats...225 x 7 reps
Week 4 - Squats...225 x 8 reps
Add 5 pounds at this time and your lift increases are 60+ pounds per year. And 10 pounds and it's 120+ per year.
Pushing for one more rep per set per week will lead to rapid gains over 3 to 4 years. That's really the big point I try to make with this example. People tend to focus way too much on weight when they are best served trying for one more rep.