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Weight increase question

andyem Posts: 45 Joined: 2004/02/03	2005/04/23, 01:20 PM 1) I previously asked how much weight should I increase each week and someone responded 5-10 lbs but I forgot to ask how to properly increase each week. Here is a recap of my schedule: Day 1: Shoulders & Forearms Day 2: Legs Calves Day 3: Chest Day 4: Rest Day 5: Back Day 6: Triceps- Biceps Day 7: Rest I do two exercises (one machine to start and the second free weight for each body part that day, so for tri's and bi's I do two each that day for a total of 4) and 4 sets of each but when I increase next rotation do I start right away on the new weight for 4 sets or do I increase it gradually..ex 2 sets old weight and 2 sets new weight.
Carivan Posts: 8,542 Joined: 2002/01/20	2005/04/23, 01:33 PM You have to know yourself when you are able to increase. Always make sure you you don't effect your form when you increase. If you can't complete the exercise using proper form, then it is not time to increase. If you increase the weight on your first set, and not able to complete the sets/reps, then you are too high. Always try on the last set for your increase and remember that the 1st set is a warm up and is usually done at 50% of your max. Example: If you are at 25lb db press (1st set) then your last set of reps should be at 45-50lbs. If you can't do that then you are starting off too high on the first set. The numbers I used for the example weren't meant for you, they are just an example. -------------- Scales are for dead weight: We are not dead yet! Still trying to find out how to do the Hollywood Free Press. Ivan Montreal Canada
RandomGirl Posts: 227 Joined: 2005/02/25	2005/04/23, 01:43 PM This helps me out a bit as well, even tho it's not my question. I was originaly increasing on my second set. Thanx Carivan -------------- Life is hard: No-one makes it out alive.
andyem Posts: 45 Joined: 2004/02/03	2005/04/23, 01:59 PM Thx Carivan, I was doing all 4 sets at the same weight and all of them 10 or 12. I didnt know about the 50% on the first set. Thx a lot I'll have to take note of that.