How often do you aim to move up weights?

How do people decide when they're ready to move up in weight in a particular exercise? Do you try to move up every week or two and use a spotter to make sure you get into the right rep range? Do you just keep going on week in week out with the same weight until you're hitting ten to twelve reps and then increase? What's the best way to decide?

sikhlion wrote:How do people decide when they're ready to move up in weight in a particular exercise? Do you try to move up every week or two and use a spotter to make sure you get into the right rep range? Do you just keep going on week in week out with the same weight until you're hitting ten to twelve reps and then increase? What's the best way to decide?

I always aim to do 6-8 reps on any exercise (3 sets). So if I am benching 100kilos for eg I aim to do 6-8 reps. If I get to my 8th rep and I feel like I can do 10 reps (and I do 10 reps) then I know that I need to increase the weight.

I was always taught that you are using the right amount of weight if you have to strain or use all of your energy to do 6-8 reps on any given exercise ie the weight is so heavy that you cannot physically do more than 8 reps maximum. If yu are able to do 10,11 or 12 reps on any given exercise it means that the weight yu are using is not heavy enough and so you should increase the weight and lower the reps so instead of being able to 10 reps on the bench press at 100 kilos you should increase the weight to 105 kilos for example and do 6-8 reps max.

Surely it depends on what you are training for, though?

For example I don't want to put on any more size, so would you say that philosophy would still apply, or not?

I take 4/5 seconds on every negative with pressing.......90% of people forget the negative aspect..........

Sometimes I drop the weight lower and do more reps....other times I look to go in the 8-12 range.......

Weight isn't important...It's how you work the muscles..

Do the sets properly and you'll move up faster because your muscles will respond quicker........

Never sacrifice form for weight............most people do..

Agree Trussman...

Depends what your training for.

I do alot of boxing, and such...i need strength and strength endurance.

Ill do periods of 5 reps x5 sets putting the weight right up...and ill do some periods of 3 sets by 20 reps.

Train for what your outcomes are...ie Bodybuilders will train differently to rugby players etc.

Fists of Fury wrote:Surely it depends on what you are training for, though?

For example I don't want to put on any more size, so would you say that philosophy would still apply, or not?

The philosophy would still apply in the sense that you would be capable of moving up weights. however if you wish to remain the same size then you would abstain from moving up weights.

Yeah I've not moved on from between 22-26kg dumbell presses for over a year now, purely for that reason: I don't want to put on any more size.

I know that food consumption probably plays a bigger role in bulking, but it isn't something I really want to risk.

Fists of Fury wrote:Yeah I've not moved on from between 22-26kg dumbell presses for over a year now, purely for that reason: I don't want to put on any more size.

I know that food consumption probably plays a bigger role in bulking, but it isn't something I really want to risk.

Calorie intake is the only real factor in putting on size. It's a myth that heavy weight and low reps will suddenly bulk you up, in fact the prime rep range for muscle building is 8 to 15. Anything below 6 reps focuses on strength and power without building as much muscle, and above 15 reps is good for muscular endurance.

For the most part athletes use low rep ranges as they want to become more powerful without putting on too much size.