How Often To Increase Weight When Lifting?

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Video Summary:

How Often To Increase Weight When Lifting?

Regardless of how your muscle building program is structured in terms of workout frequency, volume, sets, reps and exercises, the ultimate bottom line factor that decides your success is progressive overload. In other words, you need to focus on getting stronger by gradually increasing your weights over time.

But you might be wondering how often to increase weight, and how much weight to add each workout in order to get the best results...

To answer the first question (when to increase weight), the simple answer is that you should be adding weight to your exercises as often as you can assuming that you're lifting with perfect form and staying within your targeted rep range. The basic truth is that the faster you gain strength, the faster you'll gain muscle.

So, anytime you reach the upper end of a given rep range with a particular weight, it's time to add more weight on the following workout. For example, if your targeted range is 5-7 reps, then you'd increase the weight as soon as you were able to perform 7 reps with a given level of resistance.

To answer the second question (how much weight to add per week), it really depends on the exercise. The bigger the lift is and the more muscles it involves, the more weight you'll be able to add. For bigger compound lifts (squats, deadlifts, bench presses, rows etc.) 5-15 pounds will be appropriate in most cases, and for smaller isolation lifts, 2.5-5 pounds will be about right. (This assumes you're a relative beginning though, as strength increases will gradually slow down over time)

Figuring out how often to increase weight when lifting and by how much is largely a matter of learning how your body responds and adjusting accordingly. Everyone will apply the law of progressive overload in a slightly different way, and as you gain more experience and adjust you'll gradually learn what works best for you.

[Sean_Nalewanyj]

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[scarletstark]

You one of the best information on youtube with no BS.

[kumasuke]

EXCELLENT info as always - Remember to TRACK your lifts. Meaning write down/record exactly what you are lifting, how many reps/sets and weight increases. This is really useful to see how far you have come. It also gives you an aim and keeps you motivated

[adammac]

A log book is probs one of the most essential things to have when you’re a beginner to intermediate level.

[toxic]

Video from 9 years ago, still better info then nowadays for sure !

[partsunknown]

I love all the content you’re giving answers to me on questions I didn’t even knew I had

[jannomeeuwessen]

For Compound Exercises: I start at 8 reps, add 1 rep the next time (9) and then another one (10), and then move up the weight by like 2, 3 or 4 KGs and go back to 8 reps.
For Isolation Exercises: same, but with a rep range of 10-12 (or even 10-15) and move up the weight by 1 KG

[mikedok]

A very helpful and informative video. Now I know when to add extra weight to my lifts. Thank u sir.

[IntegraDIY]

I’m a beginner and so far, light weight (15lbs) with a lot of reps and sets for all the muscles I want to target. Keeping my form in check and going until I can’t anymore. I’m going to do this until I can complete everything with perfect form then get some 20lb weights. I’m only working out my shoulders and arms because I always had small shoulders and arms while being a little over weight. Now My arms and shoulders match my body! But I’m cutting down calories so everything is working out

[Buddhamind]

Been training splits for about 3 years after wrestling for 8 years. Started doing 5x5 and I'm growing super fast even after years of training.

[donaldkasper]

Very good vid. I would add: You have good days and bad days, you are not a machine, so on bad days where you feel less stretched and flexible or the muscles you will use are sore, lower you workout weight. Your warmups are going great, that is the good day to try a heavier weight load.

[jiff]

Thank you for your videos. Started working out about 3 months ago and your information has been really helpful. Big thanks.

[Angelboy]

Thanks for great info and no BS. it’s refreshing to see someone who loves helping people better themselves.

[pablot-r]

Simple, effective info that works, and checked against all other similar videos & websites, as usual, you manage to cut the fat & BS talk out of your advice! Keep up the awesome work! 👌💪😁

[sugatodutt]

I had always puzzled over this and its just great to get your perspective. Makes so much sense now. Thanks!

[artisaprimus]

I've been weight training for a long time. It's important to pay attention to your tendon strength, especially in your elbows and shoulders. If you've ever injured an elbow tendon, you know exactly what I'm talking about.

[johnytulanga]

Thanks Sean another great exposition of lifting principles!

[Joel-nmxn]

Your video really helped me with many questions! Keep it up man 👨

[DarkHorseWorkshop]

This always confuses me. If I'm doing curls for say my goal is 4 sets of 10 to 12 reps, and on set one I get 12 reps, then maybe it's 11, 9, 8.... am I increasing the weight next time because I did indeed hit my marker on set 1? Or am I looking to at least fall in the range on each set? 12, 11, 10, 10. Or am I looking to hit the top end of each set? 12, 12, 12, 12 before increasing weight?

[hermanortez]

Hands down the best YouTube channel for natural lifters