Adding Weight vs. Reps/Sets
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?
Sounds like something I wrote.
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.
Ok thanks ...I have a ways to go on bench and ohp ,but I'm maxed out on squat and dl.. and im running out of smaller regular sized weights that I can wire on to my olympic bar and I don't want to stop now. Im in the process of purchasing another olympic set..try to find some used ones.
Didn't mean to get off topic,but according to your example, does that mean if doing a 3x5 that you need to add 1 rep each three sets or just the first set?
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