Group: Beginners to Exercise

Beginners to Exercise
Created: 2012/01/01, Members: 970, Messages: 18927

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How should I increase weights?

2004/07/27, 09:54 PM
My dumbbells are in 5lb increments. How should I up the weight when I'm reaching what I'm trying and it's too easy. For example, on incline flyes I started out doing:

Target 20 Actual 20 Wt 15
Target 15 Actual 15 Wt 20
Target 12 Actual 10 Wt 25
Target 10 Actual 8 Wt 30

Now I'm at:

Target 20 Actual 20 Wt 15
Target 15 Actual 15 Wt 20
Target 12 Actual 12 Wt 25
Target 10 Actual 10 Wt 30

Should I shoot for using 20, 25, 30, 35 wts on each set and probably getting a lot fewer reps short of the target on each set, especially the last one?

Or should I do something like 20, 20, 25, 30 loading just more on the first sets? What to do? I'm just surprised I'm doing better in only a month! Would you believe I worked out for three months using the same weights every time before I started the program here?!

Thanks for reading this long post and any advice you can give me.

Mark
princesslodgey
princesslodgey
Posts: 1,748
Joined: 2004/02/21
United Kingdom
2004/07/28, 07:32 AM
I would keep your first set at 15lb as it should be a warm up set.

for the other sets I would increase the weight.
It is better not to reach the target reps because the weight is too heavy than to reach the target easily.

This is because your body is stimulated to build muscle more if you have worked your muscles to fatigue (and if you think about it this makes sense - why build more muscle if you are able to do your workout easily? - if on the otherhand you are struggling your body thinks "I'm not strong enough, better build more muscle")

I would go up 5lbs for each of last 3 sets and when you are reaching your target reps easily, go up another increment.

Well done on your strength gains.
2004/07/28, 08:35 AM
That makes sense. Thanks!