When to add weight?

[MisterSuperGod]

Do any of you guys have a rule of thumb when adding weight to the bar for hypertrophy based training or do you go by feel?

i read something a while back that said if you can perform at least 2 sets of 10 with proper form, add 10 lbs and stick with it until you can reach that goal.

What's your take on that and what rules, if any, do you follow for adding weight to the bar?

 

[Perrin Aybara]

Go by feel on a day to day basis with a goal of trending upwards over time makes more sense to me. That's how I treat my non comp lifts and comp lifts when going for volume. I don't do a lot of hypertrophy though, so same rules might not apply.

 

[MFAAS]

Do any of you guys have a rule of thumb when adding weight to the bar for hypertrophy based training or do you go by feel?

i read something a while back that said if you can perform at least 2 sets of 10 with proper form, add 10 lbs and stick with it until you can reach that goal.

What's your take on that and what rules, if any, do you follow for adding weight to the bar?

I go by feel and numbers. I track all my lifts in my program spreadsheet using google sheets on my phone. For hypertrophy I will have various exercises, each week the weight is different, it may go up by 5 lbs and then my number of reps goes down by 1 (or whatever, that's just an example, it totally depends on the exercise, squats or DL may go up 10-20 lbs between weeks).

My rep range for each execise may be 8-10, 10-12, 6-8. If I hit the top of the rep range (or break through it) with my target weight AND had good form throughout, then I will tack on X number of pounds. It may be 5, it may be 10, just depends.

 

[adamcarpenter]

I started lifting following the Stronglifts 5x5 protocol when I began lifting 2 years ago. Add 5 lb. to the bar on compound lifts after every workout that you can successfully complete. Start at 5 sets of 5, then 3x5, then 3x3, etc. Always lifting for strength.

At the beginning of this year I was feeling pretty shot. Just could not add weight to the bar for shit. So I decided to take the same lifts and just cut the weight and try higher volume hypertrophy ranges.

I started at 75% of my max, and I started with 3x8. Next workout 3x10, then 4x8, then 4x10. Then add 5 lb.

It takes longer to add weight, but I still get a good workout and it’s different than lifting heavy every workout. Once I finish my cut and start my blast I’ll go back to lifting heavy again. This has been a good experiment for me, it’s easier to lift lighter for more reps during a cut.

 

[meistugh]

I keep things simple. Remember what my last set is and try to match or beat it. So if I did 225 for 15 last week, I try to get 15 again or better. I'm not saying this is how you build strength, it's just a general guideline I use for progression. I know there are probably better more detailed ways of tracking and logging weight though.

 

[Ferenor]

I work with a rep range. I set a rep range, 8-12 for example, I go to failure on the first set at 12, the next set I fail at 10, and the next set I fail at 8. The next week, I'll reach 12 reps leaving a rep or two in reserve, the second set I fail at 12 and the third set I fail at 10. When I can end all the sets at twelve, I increase the weight.

 

[Ferenor]

If I train Jp style, I do the usual two sets, the rep range is 5-9 for the first set, also called top set, and the second set is 10-12, also known as backoff. For the backoff I lower the weight by a 20-25% . And maybe add a rest pause or dropset.

 

[Methyl Mike]

Do any of you guys have a rule of thumb when adding weight to the bar for hypertrophy based training or do you go by feel?

i read something a while back that said if you can perform at least 2 sets of 10 with proper form, add 10 lbs and stick with it until you can reach that goal.

What's your take on that and what rules, if any, do you follow for adding weight to the bar?

Sounds like what Danny Padilla used to do. i think his rule of thumb was if he could do 3 sets of 12 with a given weight he would add more weight next workout adding enough to bring him down to 8 reps and stick with it until he worked back up to 12.

Bodybuilding training is a very individual thing. There are more than a few ways to reach X and almost everything works if you do it with CONSISTENCY. Ronnie coleman dorian yates and shawn ray were all successful and they all trained totally differently from each other but what they had in common was years and years training consistently.

As for your question I dont know how you structure your routine but personally I have found you have to balance strength training with training to gain size. What I mean is 8-12 or even 8-15 reps done to or close to failure will for sure build muscle the fastest but you wont gain much strength. You will not grow forever lifting the same weights for same reps.

On the other hand if you focus on 4-8 rep range you get stronger and gain some size but you wont be growing as fast as you could be.

Some will say periodization is the answer but it complicates things. Taking gear makes a big difference depending on what you take. Ronnie Coleman solved the problem by hitting major.bodyparts twice a week with a workout for size one day and strength a few days later but i dont recommend trying his split. If you survive it long enough, you could be Mr Olympia.

I also havent mentioned the fact some muscles respond better to higher reps and some exercises are most productive with lower. I do not deadlift above 2-8 range and I do not like to go below 8-10 on say biceps work.

Your question is too broad and vague to give a really good answer but for now I choose "go by feel."

 

[bob357sig]

I also go by feel. Not really how my muscles feel in a given day but how my joints react. Some days I can tell by my second set that for whatever reason my joints don’t want to cooperate and I know that no PR’s will be set that day. On those days I instantly go with hypertrophy and keep the reps higher 10 to 12- and the weight down. I go more for volume. Some days I can get 2 sets in and I won’t even notice any joint discomfort. That’s when I will make bigger jumps up in weight and cut the reps to no more then 5. Unfortunately at my age now I find myself doing a lot more volume work then strength work. Feels like all the planets have to be inline on a new moon for my joints to allow me to push my strength limits lol.

Edit: this pertains mostly to my knees and shoulders. Push days and leg days. I rarely have issues with joints on pull days.

 

[Methyl Mike]

Things change as we age don't they? I never know day to day how my workout is gonna go until i get there. I don't take good days for granted anymore, so its not all bad so long as you make the best of it. Attitude is everything.

 

[kastro]

This is why the logbook is key.This way you aren't running in circles.Once you hit your desired rep range add 5 ponds and work back up from there.Back and lower body 10 pounds works but for pressing i cant add as much to progress.

 

[TSud]

Do any of you guys have a rule of thumb when adding weight to the bar for hypertrophy based training or do you go by feel?

i read something a while back that said if you can perform at least 2 sets of 10 with proper form, add 10 lbs and stick with it until you can reach that goal.

What's your take on that and what rules, if any, do you follow for adding weight to the bar?

Im always trying to beat the log book. I try to reach failure around the 8 rep range, and when it starts taking me 10 reps or more to reach failure then I increase the weight on that particular exercise to drop me back down to failure at 8 reps. There’s been times were iv been stuck at the 9 rep range for a few weeks, (damn seated dumbbell curls!) so im going past my failure at 8 reps goal but if I go up in weight ill hit failure around 5 or 6 reps. In those instances ill incorporate drop sets for that exercise, so ill move up in weight and as soon as I hit failure around 5 or 6 reps ill drop down to a lighter weight and get however many reps i still need to hit 8. I know a lot of people go off of feel and sometimes I wish I could as well but im very self competitive and data driven. Im always trying to keep my numbers moving up in a reasonable amount of time and when I look thru my log book I enjoy the sense of accomplishment seeing my progress during a certain time period. On the other hand if I also see that I haven’t progressed recently on a certain movement I start trying to figure out why and what I can do to change that.

 

[Methyl Mike]

This is why the logbook is key.This way you aren't running in circles.Once you hit your desired rep range add 5 ponds and work back up from there.Back and lower body 10 pounds works but for pressing i cant add as much to progress.

Log book has been the biggest difference maker in years for me. It also keeps the gainz real because even when the mirror tells me nothing is happening the log book tells the real story.

 

[kastro]

Im always trying to beat the log book. I try to reach failure around the 8 rep range, and when it starts taking me 10 reps or more to reach failure then I increase the weight on that particular exercise to drop me back down to failure at 8 reps. There’s been times were iv been stuck at the 9 rep range for a few weeks, (damn seated dumbbell curls!) so im going past my failure at 8 reps goal but if I go up in weight ill hit failure around 5 or 6 reps. In those instances ill incorporate drop sets for that exercise, so ill move up in weight and as soon as I hit failure around 5 or 6 reps ill drop down to a lighter weight and get however many reps i still need to hit 8. I know a lot of people go off of feel and sometimes I wish I could as well but im very self competitive and data driven. Im always trying to keep my numbers moving up in a reasonable amount of time and when I look thru my log book I enjoy the sense of accomplishment seeing my progress during a certain time period. On the other hand if I also see that I haven’t progressed recently on a certain movement I start trying to figure out why and what I can do to change that.

This,I'm the same way.I just can't go train and go by feels.I'm thankful my first coach was a dc advocate so i always had some sense of structure to my training.Wasted a damn year with Eric Broser and his volume bullshit back when he was coaching on the forums.

 

[Test_Subject]

If I can’t add more weight I up the fucking tren!!

On a more serious note, I usually pick a rep range that suits the exercise (ie. not sets of 15 for deadlifts) and add 5 lbs when I can finish 3 or 4 sets with good form. It seems to work well.

If I struggle with the new weight and can’t do the reps, I’ll back off the next week unless I failed due to just having a bad workout, in which case I’ll give it another go.

 

[Methyl Mike]

Do any of you guys have a rule of thumb when adding weight to the bar for hypertrophy based training or do you go by feel?

i read something a while back that said if you can perform at least 2 sets of 10 with proper form, add 10 lbs and stick with it until you can reach that goal.

What's your take on that and what rules, if any, do you follow for adding weight to the bar?

I would also add when I train I am always trying to beat the logbook on my compound (midrange) movements. Lifts where I know from experience more weight on the bar means a bigger body.

I organize my routines according to positions of flexion theory: Midrange, Stretch, and Peak Contracted. On my midrange I am focused on bigger weights, for stretch and peak contracted the weight doesnt matter much. In fact I almost never increase the weight on those movements yet I see consistent growth. Im talking smaller muscles mostly, not back training. My dumbbell pullovers (stretch pos for lats) have to be done at the limit to work right, same with overhand barbell and dumbbell rows (stretch for midback) but back training is the exception.

As a rule for adding weight on the bar I look at my.ability to control the weight and what am I getting out of it. If a given weight is producing gains I try to milk it IE getting slower negatives, more forceful contractions etc before adding more plates.

 

[OmL]

I use my white board on the home gym, and let’s say for example if I have 90kg on the barbell for benching and I successfully complete my 12x4, I’ll write a little ‘+’ beside it on the white board, So then on my next chest/back day I’ll add on 1.25kg to each side for the movement. And typically every second/third chest/back day I can add 2.5kg to lifts while keeping in the 12 rep range.

Granted now, I am cruising on 90mg (175mg test u) a week and eating marginally under maintenance.

But I do question how long this will last for. It’s Not like i can add 7kg a month to my lifts because then in my 40’s I’d have to go out and bench my wife’s family wagon for reps.

 

[MindlessWork]

I go by reps and if I get to do more reps at a certain weight I then bump it. This is mostly by feelz...

 

[Givemeroidsorgivemedeath]

If im training for strength i increase weight once i can do 2-3 sets of 6, i add enough weight so i can do a set of 4 and usually do 4x4s and try to increase reps from the last set to the first.
If im doing hypertrophy, i just lower few kilos so i can do 3-4 sets of 8 and add the dropsets, res-pauses, etc. Don't really focus much on progressive overload when on hypertrophy, i just try to kill the muscle. But i do increase weights if im reaching sets of 12+.
I cycle strenght and hypertrophy programs, and sometimes mix them.
I find it's very important to have a very regular schedule, keeping the order of exercises, keeping a timer for the rest periods, and keeping track of other activities outside gym, diet, etc. I just started swimming for the summer and all the lifts took a hit and had to eat almost 1k extra calories to survive.

I also had this indicator of how strong i was on a certain day, for example i would start doing pushups, if i reach 50 non stop as warmup and had some in reserve then i knew that day i was going to increase reps on my BB bench press. If i reached 50 but didn't have much left then i may not increase any reps, and if i didn't reach 50 that day i would struggle reaching the reps planned for that day. You get the idea, haven't found other warmup exercises that would tell me how well i would perform on the main lift for other lifts, but for bench press it works like a clockwork.

 

[NLM36]

When I reach the top of my rep range for the exercise or set. Usually 2 sets 5-9 and 10-12.