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Should I be able to increase weight every week?
Posted on 12/30/18 at 8:43 pm
Posted on 12/30/18 at 8:43 pm
If not how often is a reasonable time to increase weight without hurting myself. Sorry if this is a stupid question
Posted on 12/30/18 at 8:47 pm to Hawgnsincebirth55
All depends...
Are you starting or experienced?
If you are a beginner or restarting after a decent break (3-6 months) then any LP program you should be able to add weight each week.
If you are 1-20 years in, there's a good chance weekly gains aren't realistic.
If you were to add only 2.5 lbs weekly for a year, that'd be 130lbs gain on every lift- remember, that's a measly 2.5 lbs. Double to 5 and 260# to each lift.
If you already bench 225/squat 315/etc... Adding 130-260 lbs over a year is doable but not always realistic.
Are you starting or experienced?
If you are a beginner or restarting after a decent break (3-6 months) then any LP program you should be able to add weight each week.
If you are 1-20 years in, there's a good chance weekly gains aren't realistic.
If you were to add only 2.5 lbs weekly for a year, that'd be 130lbs gain on every lift- remember, that's a measly 2.5 lbs. Double to 5 and 260# to each lift.
If you already bench 225/squat 315/etc... Adding 130-260 lbs over a year is doable but not always realistic.
This post was edited on 12/30/18 at 8:52 pm
Posted on 12/30/18 at 8:57 pm to FatMan
Havent lifted since beginning of November. I'm a beginner I would say. I can only bench 165 at my max. Squat 285, deadlift 325. Those are all my last max. Around late October early November
This post was edited on 12/30/18 at 8:59 pm
Posted on 12/30/18 at 9:19 pm to Hawgnsincebirth55
I think you will make it through a 12 week LP program and add weight the entire time. I still consider myself a beginner as well and do Rippetoe's starting strength. Greyskull is popular here and can be found on main page. If you are stuck at a weight as a beginner A) ensure form B) ensure rest C) ensure protein intake.
Have fun, it's awesome adding weight and setting PRs for sets everytime you hit the gym.
Have fun, it's awesome adding weight and setting PRs for sets everytime you hit the gym.
Posted on 12/30/18 at 9:20 pm to Hawgnsincebirth55
Do a solid linear program. They will work for your level. They all have weekly added weight.
Programs 1-7 in this link are all linear programs.
LINK
I'm partial to Candito's linear. It is a powerlifting site, so some of the negatives (especially for more bodybuilding based routines) may not apply to you.
Programs 1-7 in this link are all linear programs.
LINK
I'm partial to Candito's linear. It is a powerlifting site, so some of the negatives (especially for more bodybuilding based routines) may not apply to you.
Posted on 12/30/18 at 9:24 pm to FatMan
I just wanna get stronger, looking better and healthier would just be a nice bonus. I'm not frequent on this board and as I said I'm pretty new to steady lifting so could you explain what some of the acronyms your using mean? Such as LP? Also what is a good rest period between same workouts or muscle groups
Posted on 12/30/18 at 9:55 pm to Hawgnsincebirth55
LP = Linear Program.
Any of the ones (Greyskull is one) I linked will have a template laid out. They will set what days and exercises you should do.
Any of the ones (Greyskull is one) I linked will have a template laid out. They will set what days and exercises you should do.
Posted on 12/30/18 at 11:03 pm to Hawgnsincebirth55
quote:
I'm a beginner I would say. I can only bench 165 at my max. Squat 285, deadlift 325.
Whenever I hop back into a weight lifting program after a break I use a LP to ramp back up.
I would start a LP at 50% of those above weights. I am biased to Strong Lifts 5x5 for restarting weight training, but others like Starting Strength or Greyskull.
An example with SL in your scenario, you would start squats around 140lbs/80lbs bench/165 DL. Over 2 weeks you should add 30lbs to squat, 30lbs to DL, 15lbs to bench/rows/OHP.
I would do that to around 300-350lbs squats and at that point switch to some 531 template, which is usually increasing 5 to 10lbs a month to a given exercise.
Best thing if you can is ride a LP program to failure and milk the most out of increasing weight every workout. If you do a LP to 400lbs squat/300 bench/etc., go for it.
Posted on 12/30/18 at 11:25 pm to Hawgnsincebirth55
LINK
Read that, pick the template you want to do, add the Conditioning in 2 days a week and you will be gtg.
Read that, pick the template you want to do, add the Conditioning in 2 days a week and you will be gtg.
Posted on 12/31/18 at 8:26 am to lsu777
Ok is their any way I can make it work on a 5 day a week workout schedule. I really only have Monday through friday to lift
Posted on 12/31/18 at 8:40 am to Hawgnsincebirth55
With the numbers you posted it sounds like your upper body is WAY behind.
I might recommend this program: 3 x A Week Bench
It helped me a lot and I liked it; very easy to handle for 5 days a week.
To answer your question from my experience, if not on a program I generally try to use reps to indicate an increase in weight. I.E. if you can hit 135 x 8, try hitting 135 x 9 or 10 the next week. If you can do that, bump it up to 145 x 8 the following week and etc from there.
I might recommend this program: 3 x A Week Bench
It helped me a lot and I liked it; very easy to handle for 5 days a week.
To answer your question from my experience, if not on a program I generally try to use reps to indicate an increase in weight. I.E. if you can hit 135 x 8, try hitting 135 x 9 or 10 the next week. If you can do that, bump it up to 145 x 8 the following week and etc from there.
Posted on 12/31/18 at 8:45 am to Fe_Mike
Thanks! Yeah I'm really behind on my upper body and I feel embarrassed that I can't even bench my body weight (190).
Posted on 1/3/19 at 8:20 pm to Hawgnsincebirth55
Just depends. I tried to push too hard on Wednesday and aggravated upper disc in my neck. Luckily my acupuncturist got me in ASAP did some needles and cupping feeling 80% better going to go back to my standard routine on Monday.
Lesson learned
Lesson learned
Posted on 1/3/19 at 8:31 pm to Hawgnsincebirth55
So if upper body is behind do the aesthetics program I laid out. You wanna workout five days a week, fine do the frequency method pushups and chins as I laid out in the thread. Do conditioning from the greyskull conditioning books on Tuesday and Saturday.
So you lift M/W/F and conditioning T/S. Hit bodyweight 6 days a week.
You don't need anything more then that. Or you could do the 60 day challenge I laid out including the diet.
So you lift M/W/F and conditioning T/S. Hit bodyweight 6 days a week.
You don't need anything more then that. Or you could do the 60 day challenge I laid out including the diet.
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