When to lift heavier weight 📈💪🏽

24 Jul 2024 · 1 min

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1:01

In this instructional segment, the speaker outlines a practical progressive overload method for strength training. Instead of fixed 3×10 repetitions, the trainee should work within a 3‑set rep range of 8 to 12 reps. Each week the athlete adds one rep while keeping the weight constant (e.g., week 1 = 3×8 @ 50 lb, week 2 = 3×9 @ 50 lb, … week 4 = 3×12 @ 50 lb). Upon reaching the top of the range (12 reps), the weight is increased (e.g., to 55 lb) and the rep count resets to the bottom of the range (8 reps). This cycle repeats, providing a clear, measurable cue for when to add load and ensuring continual strength gains.

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If you want to know when to lift heavier weight in your workouts, then here's my favorite strategy I use, which might help you as well. First, I need you to stop doing 3 sets of 10 reps. And instead, I need you to do 3 sets of 8 to 12 reps, because now you're shooting for a rep range instead of just trying to hit one number. And this is going to be the key because let's say week 1, you're doing 3 sets of 8 reps Next week you do 3 sets of 9 reps with 50 pounds. Third week, 3 sets of 10 reps at 50 pounds. And then finally week 4, let's say you get 3 sets of 12 reps at 50 pounds. Because you've now hit the top end of the rep range you have, that is when you would increase the weight you are lifting and decrease the reps to the bottom of the rep range. So you would do 3 sets of 8 reps at 55 pounds and you just keep repeating this cycle.