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originally posted in:Fitness
Edited by BNGHelp3:
1/22/2015 7:34:20 PM
7
When should I be moving up to higher weights?
My friends always tells me that if I can do more than 12 reps in one set, I should move to a higher weight. Is this good advice?
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Here is a very simple rule of thumb for going up in weight: Decide how many reps and sets you are doing. Let's say you are doing 3 sets of 12. If you can do the last rep in the last set without struggling, [i]slightly[/i] increase the weight until you are struggling to get the last few reps in that last set. And always have a spotter. If you don't have a spotter, stick with what you know you can lift. Easy stuff.
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1 ReplyEdited by Predator5791: 10/17/2013 2:30:59 AMThe amount of repetitions you should do depends entirely on what you're looking to achieve, whether it be strength, power, endurance or hypertrophy (big muscles). [quote]For example: The amount of repetitions that should be done per set if you're prioritizing strength gains is between one and five. The amount of repetitions that should be done per set if you're prioritizing muscular hypertrophy is between 6 and 12. [/quote] You can go about this one of two ways... The first way is to gauge your strength by discovering your one rep max per exercise. Each goal, whichever you wish to achieve(strength, power, hypertrophy ect.), requires that you use a certain percentage of your strength during your sets. Let's refer to this percentage as [b][i]intensity[/i][/b]. This will determine the weight load. [quote]For example: Billy wants to become a bodybuilder. Since Billy wants to become a bodybuilder, he needs large looking muscles. Billy maxes out his Benchpress at 100lbs for one repetition. Billy's intensity should be at 75% during his sets, in other words he should be exerting roughly 75% of his full strength every set. 100lbs = Billy's 1MR (1 Max Rep) 75% = Desired Intensity 75% of 100lbs = 75lbs Billy's sets should consist of 6-12 reps because he desires [b]Hypertrophy[/b]. This means that the load Billy should be Benchpressing is 75lbs for 6-12 reps. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Sally wants to become an Olympic powerlifter. Sally needs to have explosive power, to move heavy weight from one position to another as quick as she can. Sally maxes out her Clean and Jerk at 300lbs for one repetition. Sally's intensity should be at 100% during her sets, in other words she should be exerting her full strength every set. 300lbs = Sally's 1MR 100% = Desired Intensity 100% of 300lbs = 300lbs Sally's sets should consist of only one rep because she desires [b]Power[/b]. The load Sally should be Clean and Jerking is 300lbs for one rep. [/quote] [quote][u]Intensity Reference Chart[/u] Power - 100% Strength - 85-95% Hypertrophy - 75% [u]Repetitions Per Set Reference Chart[/u] Power - 1 Strength - 1 to 5 Hypertrophy - 6 to 12[/quote] The second approach, while easier yet less efficient, would be to follow the [b]Repetitions Per Set Reference Chart[/b] and make sure that you barely achieve your final rep per set. You don't want to fail, though failing would be better than feeling as though you could've went another rep or more. Hope this helps!
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1 ReplyThanks so much everybody :)
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Depends on what your goals are, and it's also different for each lift. 8-12 reps is a good range though, if you can get out 12 reps for all of your sets then go up in weight.
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Edited by QsK ChiLL: 10/16/2013 10:23:42 PMid say it depends. if your goal is hypertrophy, you want to aim for 8-12 reps per set usually but on isolations you can go up to 15 as long as you're feeling it ex on Dips, a compound excercise, i generally do 20 reps of BW my first set, 15 reps BW second set, then 8 Reps+25lbs for my third and fourth sets. BUT on tricep kickbacks, an iso excercise, i usally do 15 reps each arm for 3 sets each. thats just me tho. do whatever the phuk u wanna do
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No more than 12 reps is a good general rule for most excersies. I usually do 8-12 but if I feel like I can push out more I'll do more, no more than 15 though. Ultimately just go with how your body feels
