Power training has been built on a simple but strong principle: your body adapts to the challenges you put on it. Raise the same weight for the same actors every week, and in the end your muscles will stop responding. Add a lot very early, and you may give joints, tendons or nervous system before your muscles grow stronger.
This balancing act-knowing when the weight increases and how much-separates the long-term progress from stagnation or injury. Let’s dismantle how to recognize the right time to increase your weights, how to do this safely, and the exact systems that you can use to make consistent and measurable gains in muscle strength.
The foundation: progressive excess pregnancy
At the heart of weightlifting lies Graduated excess pregnancyIt is a concept that the physiological scientist Thomas Delorm has studied in the 1940s. Simply put, this means increasing the required requirements on the body to stimulate continuous adaptation.
Gradual excess pregnancy can be applied in several ways:
- Overweight to lift
- Increase repetition It is implemented with the same weight
- Add more groups
- Reducing rest time Between groups
- Improving rhythm or movement
While all of these methods work, most elevators think normally first Add more weight. However, progress must be systematic – not reckless.
Signs that you are ready to gain weight
Not every exercise requires heavier weight. Below are the main signs that indicate preparation for progress:
1. Your representatives feel very easy
If you describe your program 8-10 actorsBut you find yourself hitting 12-13 comfortably without any conflict, and your muscles are likely to be adapted, and the pregnancy is no longer sufficient.
2. You keep the perfect shape
Progress should not come at the expense of technology. If you can move through all the described actors with a strict or strict shape, without irritation, swinging or compensation with other muscles, it is likely that the current weight is very light.
3. It ends without fatigue
Resistance training should make you feel challenging. If you complete each group and feel that you can repeat the entire exercise without much effort, it is time to advance.
4. The consistency over time
If you have used the same weight for several weeks in a row without pushing yourself near your delegate limit, it is likely that your body has wiped it.
5. “Base 2 versus 2”
Trusted guideline principle is 2- For-2 Al Qaeda:
- If you can perform Two additional representatives Beyond your goal,
- In your final group,
- to Two successive exercisesand
Then you are ready to gain weight.
How much weight you should add?
The progress is very individual, but below evidence -based recommendations:
For exercises of the upper body
more 2-5 % of pregnancy. Example: If you press 100 pounds, move up 2-5 pounds.
Low body exercises
more 5-10 % of pregnancy. Example: If you are a squatting 200 pounds, move up 10-20 pounds.
For body weight exercises
Increased difficulty with:
- Water jackets or belts
- Resistance ranges
- Rhythm modifications (slow heroes, temporary stop)
- More difficult differences (for example, standard payment → Decreased payment → unilateral payment)
the The smallest jumpThat was better. The force was built by consistently controlled progress, not sudden leaps.
Progress Strategies: Different models
There are several ways to organize how and when you add weight. Choosing the right person depends on your goals and training experience.
1. Linear progress
- The best for beginners.
- Add small increases in each exercise until the progress is identical.
- Example: Increasing squat by 5 pounds, each session.
2. Double progress
- It is best to enlarge (muscle growth).
- Increase representatives first, then add weight.
- Example: Work in 8-10 Group of delegate. When you reach 10 actors comfortably, gain weight and return to 8 actors.
3. Download step
- Better for mediation to advanced elevators.
- A certain weight training for several weeks, then jumping to a higher weight after the “DOEAD” or rest stage.
- Example: 4 weeks at 150 pounds, then move to 160 lbs after a week of rest.
4. Automatic organization (RPE or RIR)
- The best for the experienced and experienced athletes.
- Use the personal effort (perceived effort) or “reserve representatives” to direct the increases in pregnancy.
- Example: If the group looks like RPE 6 (4 actors left in the tank), you can gain weight safely.
Common mistakes to avoid
Even with good intentions, many elevators are located in the traps when adding weight:
- Jumping very quickly
The addition of 20 to 30 lbs at one time, especially on the upper body elevators, often leads to injury. - Ignore the recovery
Progress occurs only if your body has time to rebuild. Without sleep, appropriate nutrition, and comfort, heavier loads will lead to reverse results. - Sacrifice numbers numbers
Drush heavier with shallow depth or circular back causes greater harm. Technology must always come first. - Compared to others
Specialization is individual. The chase of another person’s numbers often raises the ego.
Practical examples
- Startial example (bench piston):
- Week 1: 3 x 8 in 65 lbs
- Week 2: 3 x 9 at 65 pounds
- Week 3: 3 x 10 at 65 lbs → In addition to 70 lbs
- Week 4: 3 x 8 in 70 lbs
- Intermediate example (squatting):
- Training on 185 pounds for 4 weeks, which increased the actors in a range of 6-8.
- When 8 representatives feel so easy, moved to 195 pounds.
- Advanced example (Deadlift):
- Use the RPE system. Pull 365 lbs in RPE 7 (3 actors left in the tank).
- Increased to 375 lbs next week, and staying within the target RPE.
How many times should you increase weight?
The frequency depends on the training experience:
- Beginners: Each 1-2 weeks (better linear progress).
- Intermediate: Every 3-4 weeks (slowing progress with the development of strength).
- Advanced elevators: Every 6-8 weeks or more (small gains take more time).
Remember: The most experienced elevators need more accurate and strategic increases.
The role of recovery in progress
Weight gain is only one side of the equation. Recovery determines whether your body can deal with it. Giving priority:
- Sleep (7-9 hours per night)
- feeding (Sufficient protein and total calories)
- Delock weeks (Scheduled to seize severity every 4-8 weeks)
Without recovery, small weight gain can lead to fatigue, joint pain or slope.
Final meals
Knowing when the weight increases-and how much-is the key to long-term strength and muscle development. Use clear signals (perfect shape, surplus actors, defiance), gradually progress (2-5 % of the upper body, 5-10 % of the body), and choose an organized progress model suitable for your training experience.
Remember that consistency and patience are more important than speed. The best athletes in the world have become stronger Years of small smart progress – And so are you.
Reference
- The American College of Sports Medicine. (2009). Models of progress in resistance training for healthy adults. Medicine and Science in Sports and Exercise, 41 (3), 687-708.
- BAECHle, T, & Earle, RW (EDS.). (2008). The basics of strength and air -conditioning training. NSca.
- Kraemer, WJ, & Ratames, NA (2004). Basics of Resistance Training: A prescription for progress and exercises. Medicine and science in sports and exercise, 36 (4), 674-688.
- Schoenfeld, BJ (2010). Muscle enlargement mechanisms and their application to resistance training. Power and Air Conditioning Research Magazine, 24 (10), 2857-2872.
- Helms, ER, Zourdos, MC, & Storey, A. (2016). Practical applications for RPE in resistance training. Power and Air Conditioning Magazine, 38 (4), 42-49.
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