Alternatively, you could increase the weight when you can do your 10RM for 12 reps. When you do that for two chest workouts consecutively, that's your cue to increase the load. This is called progressive overload, and it’s the only way you’re going to build size in the right places. With time and the right approach to training, you'll ultimately be able to achieve 185 for 10 reps. No matter what, you need to be doing heavier weight, or doing more repetitions in order to challenge your body, breakdown muscle fiber, and force your body to rebuild stronger. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and youll be amazed at how fast youll build strength. Say, for example, you can do 225 for a single rep on the bench press, and 185 pounds on the bench press for a clean set of 8 reps. Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Use the "2 for 2" rule when deciding if it's time to increase the amount of weight you're lifting: When you can do two more reps with a given weight than you started out with for two consecutive workouts, increase the weight. So instead of focusing on your 1RM, let's instead focus on lifting for a higher rep count. Sometimes the weights available to you might mean you have to make a larger increase. More commonly, people pursuing maximal increases in muscle size train in the 8- to 12-rep range. Generally, you should limit week-to-week weight increases for any given lift to no more than 10 percent. This is also why singles aren't a part of traditional bodybuilding programming. Powerlifters commonly build their programs around sets of threes and fives, because using maximum loads for just one rep is a measure of strength, not the best way to build it. While you will increase muscle mass, decrease fat, and strengthen your bones, lifting weights twice a week. Generally, you should limit week-to-week weight increases for any given lift to no more than 10 percent. Adding more weight or doing additional reps will both increase the overload, but if you're training for maximum muscle size, doing singles isn't the best method. Weight training is different from bodybuilding. If your goal is to build muscle size, what is the most effective way to make additional gains? You have two principal approaches to choose from: more weight, or more reps.
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