Weight Increases

I was wondering when adding weight if it is better to go up a certain
percentage just add 5 lbs. That is the smallest increment and makes
sense on light lifts. Should I be going up a higher amount on heavy
lifts like squats, deadlifts, and rows? Is it better to go up 10
pounds and stay there for two weeks or just go up 5 pounds each week.

I ask because I am on a strength program which is only hitting these
exercises once per week. I am having a hard time predicting how much
stronger I am going to be the following week. If I only go up 5 lbs I
might be holding myself back. But it should be easier to go up 5 lbs
every week then ten. This is my first time on a strength program so I
am a little surprised to find myself going up every week.

In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
Shute <Shute@nowhere.com> typed:
> I was wondering when adding weight if it is better to go up a certain
> percentage just add 5 lbs. That is the smallest increment and makes
> sense on light lifts. Should I be going up a higher amount on heavy
> lifts like squats, deadlifts, and rows? Is it better to go up 10
> pounds and stay there for two weeks or just go up 5 pounds each week.

What are you current lifts?

>
> I ask because I am on a strength program which is only hitting these
> exercises once per week.
> I am having a hard time predicting how much
> stronger I am going to be the following week. If I only go up 5 lbs I
> might be holding myself back.

Imagine if you add 5lbs per week for the next 20 weeks. Would you feel as
though you had been holding yourself back?

> But it should be easier to go up 5 lbs
> every week then ten. This is my first time on a strength program so I
> am a little surprised to find myself going up every week.



--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>Shute <Shute@nowhere.com> typed:
>> I was wondering when adding weight if it is better to go up a certain
>> percentage just add 5 lbs. That is the smallest increment and makes
>> sense on light lifts. Should I be going up a higher amount on heavy
>> lifts like squats, deadlifts, and rows? Is it better to go up 10
>> pounds and stay there for two weeks or just go up 5 pounds each week.
>
>What are you current lifts?

Why?

"Charles" <jrh@msn.com> wrote in message
news:npgjr2du2tv0li600bsv7ph2ls2g7otekf@4ax.com...
> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
> <bully19@proteinbars.co.ok> wrote:
>
> >In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
> >Shute <Shute@nowhere.com> typed:
> >> I was wondering when adding weight if it is better to go up a certain
> >> percentage just add 5 lbs. That is the smallest increment and makes
> >> sense on light lifts. Should I be going up a higher amount on heavy
> >> lifts like squats, deadlifts, and rows? Is it better to go up 10
> >> pounds and stay there for two weeks or just go up 5 pounds each week.
> >
> >What are you current lifts?
>
> Why?

Why not?

>

On Sat, 27 Jan 2007 01:48:42 +1100, "Stephan Carydakis"
<steph777@nospam.netspace.net.au> wrote:

>
>"Charles" <jrh@msn.com> wrote in message
>news:npgjr2du2tv0li600bsv7ph2ls2g7otekf@4ax.com.. .
>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>> <bully19@proteinbars.co.ok> wrote:
>>
>> >In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>> >Shute <Shute@nowhere.com> typed:
>> >> I was wondering when adding weight if it is better to go up a certain
>> >> percentage just add 5 lbs. That is the smallest increment and makes
>> >> sense on light lifts. Should I be going up a higher amount on heavy
>> >> lifts like squats, deadlifts, and rows? Is it better to go up 10
>> >> pounds and stay there for two weeks or just go up 5 pounds each week.
>> >
>> >What are you current lifts?
>>
>> Why?
>
>Why not?
>

Why, why not?

"Charles" <jrh@msn.com> wrote in message
news:up5kr2p49qmq7bouhccjtvja1iplgubsqa@4ax.com...
> On Sat, 27 Jan 2007 01:48:42 +1100, "Stephan Carydakis"
> <steph777@nospam.netspace.net.au> wrote:
>
> >
> >"Charles" <jrh@msn.com> wrote in message
> >news:npgjr2du2tv0li600bsv7ph2ls2g7otekf@4ax.com.. .
> >> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
> >> <bully19@proteinbars.co.ok> wrote:
> >>
> >> >In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
> >> >Shute <Shute@nowhere.com> typed:
> >> >> I was wondering when adding weight if it is better to go up a
certain
> >> >> percentage just add 5 lbs. That is the smallest increment and makes
> >> >> sense on light lifts. Should I be going up a higher amount on heavy
> >> >> lifts like squats, deadlifts, and rows? Is it better to go up 10
> >> >> pounds and stay there for two weeks or just go up 5 pounds each
week.
> >> >
> >> >What are you current lifts?
> >>
> >> Why?
> >
> >Why not?
> >
>
> Why, why not?

Because!

On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>Shute <Shute@nowhere.com> typed:
>> I was wondering when adding weight if it is better to go up a certain
>> percentage just add 5 lbs. That is the smallest increment and makes
>> sense on light lifts. Should I be going up a higher amount on heavy
>> lifts like squats, deadlifts, and rows? Is it better to go up 10
>> pounds and stay there for two weeks or just go up 5 pounds each week.
>
>What are you current lifts?

These where the starting weights for previous workouts:
squat 160
bench 170
row 180
deadlift 195
chinup -30
overhead press 100

On later sets I was able to move up 10 pounds on exercises with
weights over 170. I stuck with 5 pounds on lighter exercises. I am
going to increment all of these for the next workout. I would
sometimes go 2-3 weeks before adding weight on hypertrophy routines so
this is new to me.

>>
>> I ask because I am on a strength program which is only hitting these
>> exercises once per week.
>> I am having a hard time predicting how much
>> stronger I am going to be the following week. If I only go up 5 lbs I
>> might be holding myself back.
>
>Imagine if you add 5lbs per week for the next 20 weeks. Would you feel as
>though you had been holding yourself back?

I already have. I doubt the high increases will continue forever so I
want to grab what I can while it lasts. I have added 5 lbs every week
for the past three and am ready to add again. With standard
hypertrophy routines I tended to have strong and weak days which
slowed my progress. Maybe for the sake of safety I should stick with
5. When I consider the overall weight increase it is rather dramatic.

In news:epd4at$60f$1@otis.netspace.net.au,
Stephan Carydakis <steph777@nospam.netspace.net.au> typed:
> "Charles" <jrh@msn.com> wrote in message
> news:npgjr2du2tv0li600bsv7ph2ls2g7otekf@4ax.com...
>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>> <bully19@proteinbars.co.ok> wrote:
>>
>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>> Shute <Shute@nowhere.com> typed:
>>>> I was wondering when adding weight if it is better to go up a
>>>> certain percentage just add 5 lbs. That is the smallest increment
>>>> and makes sense on light lifts. Should I be going up a higher
>>>> amount on heavy lifts like squats, deadlifts, and rows? Is it
>>>> better to go up 10 pounds and stay there for two weeks or just go
>>>> up 5 pounds each week.
>>>
>>> What are you current lifts?
>>
>> Why?
>
> Why not?

He's a fucking child.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Sat, 27 Jan 2007 02:25:28 +1100, "Stephan Carydakis"
<steph777@nospam.netspace.net.au> wrote:

>
>"Charles" <jrh@msn.com> wrote in message
>news:up5kr2p49qmq7bouhccjtvja1iplgubsqa@4ax.com.. .
>> On Sat, 27 Jan 2007 01:48:42 +1100, "Stephan Carydakis"
>> <steph777@nospam.netspace.net.au> wrote:
>>
>> >
>> >"Charles" <jrh@msn.com> wrote in message
>> >news:npgjr2du2tv0li600bsv7ph2ls2g7otekf@4ax.com.. .
>> >> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>> >> <bully19@proteinbars.co.ok> wrote:
>> >>
>> >> >In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>> >> >Shute <Shute@nowhere.com> typed:
>> >> >> I was wondering when adding weight if it is better to go up a
>certain
>> >> >> percentage just add 5 lbs. That is the smallest increment and makes
>> >> >> sense on light lifts. Should I be going up a higher amount on heavy
>> >> >> lifts like squats, deadlifts, and rows? Is it better to go up 10
>> >> >> pounds and stay there for two weeks or just go up 5 pounds each
>week.
>> >> >
>> >> >What are you current lifts?
>> >>
>> >> Why?
>> >
>> >Why not?
>> >
>>
>> Why, why not?
>
>Because!
>

Why because?

"Shute" <Shute@nowhere.com> wrote in message
news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com...
>I was wondering when adding weight if it is better to go up a certain
> percentage just add 5 lbs. That is the smallest increment and makes
> sense on light lifts. Should I be going up a higher amount on heavy
> lifts like squats, deadlifts, and rows? Is it better to go up 10
> pounds and stay there for two weeks or just go up 5 pounds each week.
>
> I ask because I am on a strength program which is only hitting these
> exercises once per week. I am having a hard time predicting how much
> stronger I am going to be the following week. If I only go up 5 lbs I
> might be holding myself back. But it should be easier to go up 5 lbs
> every week then ten. This is my first time on a strength program so I
> am a little surprised to find myself going up every week.

If you are on a "program", doesn't the program supply the weights you're
supposed to use?

I've only rarely seen strength programs that hit those large, compound
movements only once per week. Deadlift maybe, but squats usually more
often and typically rows even more. Since most strength programs don't
work this way, it's hard to know what to recommend without knowing more
about your particular program.

Many strength trainees, me included, will tell you that they often don't
use the 2.5 lb. weights in their sets much, if at all, and even the 5's
don't get used much. I typically up my deadlifts in increments of 20
lbs. but I also almost never use the same weight two workouts in a row.
Fine-tuning the weights is usually reserved for a very specific program,
e.g., Smolov squat (now known in a few places as RSR or "Russian Squat
Routine"), where you are expected to follow the percentages as closely
as possible.

-S-
http://www.kbnj.com

On Fri, 26 Jan 2007 15:57:19 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In news:epd4at$60f$1@otis.netspace.net.au,
>Stephan Carydakis <steph777@nospam.netspace.net.au> typed:
>> "Charles" <jrh@msn.com> wrote in message
>> news:npgjr2du2tv0li600bsv7ph2ls2g7otekf@4ax.com...
>>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>>> <bully19@proteinbars.co.ok> wrote:
>>>
>>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>>> Shute <Shute@nowhere.com> typed:
>>>>> I was wondering when adding weight if it is better to go up a
>>>>> certain percentage just add 5 lbs. That is the smallest increment
>>>>> and makes sense on light lifts. Should I be going up a higher
>>>>> amount on heavy lifts like squats, deadlifts, and rows? Is it
>>>>> better to go up 10 pounds and stay there for two weeks or just go
>>>>> up 5 pounds each week.
>>>>
>>>> What are you current lifts?
>>>
>>> Why?
>>
>> Why not?
>
>He's a fucking child.

Why?

In news:c17kr255qtmhurhaf1ms9djj9140ktci27@4ax.com,
Shute <Shute@nowhere.com> typed:
> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
> <bully19@proteinbars.co.ok> wrote:
>
>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>> Shute <Shute@nowhere.com> typed:
>>> I was wondering when adding weight if it is better to go up a
>>> certain percentage just add 5 lbs. That is the smallest increment
>>> and makes sense on light lifts. Should I be going up a higher
>>> amount on heavy lifts like squats, deadlifts, and rows? Is it
>>> better to go up 10 pounds and stay there for two weeks or just go
>>> up 5 pounds each week.
>>
>> What are you current lifts?
>
> These where the starting weights for previous workouts:
> squat 160
> bench 170

There's a sure sign of someone whose training needs attention, when their
bench is more than their squat. Unless of course you are carrying a lower
body injury?

> row 180

Ditto row > squat!

> deadlift 195
> chinup -30
> overhead press 100
>
> On later sets I was able to move up 10 pounds on exercises with
> weights over 170. I stuck with 5 pounds on lighter exercises. I am
> going to increment all of these for the next workout. I would
> sometimes go 2-3 weeks before adding weight on hypertrophy routines so
> this is new to me.
>
>>>
>>> I ask because I am on a strength program which is only hitting these
>>> exercises once per week.
>>> I am having a hard time predicting how much
>>> stronger I am going to be the following week. If I only go up 5
>>> lbs I might be holding myself back.
>>
>> Imagine if you add 5lbs per week for the next 20 weeks. Would you
>> feel as though you had been holding yourself back?
>
> I already have.

....for how long now?

> I doubt the high increases will continue forever so I
> want to grab what I can while it lasts. I have added 5 lbs every week
> for the past three and am ready to add again. With standard
> hypertrophy routines I tended to have strong and weak days which
> slowed my progress. Maybe for the sake of safety I should stick with
> 5. When I consider the overall weight increase it is rather dramatic.



--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

Like the robber-baron Stanley Morgan is reputed to have said, "if you
need to ask, you can't afford it."

Such hand-wringing. Part of the attraction of weight-lifting for me is
that it's so decisive and violent. YOU LIFT! No discussion at all.

Listen to your body, it will tell you what to do. Um, "use the Force."
Gravity is your friend. Muscles *are* your mind. There is no
distinction between thought and deed. If you want to lift, you will
lift. Like how folks leave an arm outstretched for hours under
hypnosis.

As the Army says, "weakness in the mind!" That's the real muscle to be
worked out. Fretting over 2.5 lbs. or 5 lbs. is irrelevant when you
listen to your body....

On Fri, 26 Jan 2007 17:30:21 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In news:c17kr255qtmhurhaf1ms9djj9140ktci27@4ax.com,
>Shute <Shute@nowhere.com> typed:
>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>> <bully19@proteinbars.co.ok> wrote:
>>
>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>> Shute <Shute@nowhere.com> typed:
>>>> I was wondering when adding weight if it is better to go up a
>>>> certain percentage just add 5 lbs. That is the smallest increment
>>>> and makes sense on light lifts. Should I be going up a higher
>>>> amount on heavy lifts like squats, deadlifts, and rows? Is it
>>>> better to go up 10 pounds and stay there for two weeks or just go
>>>> up 5 pounds each week.
>>>
>>> What are you current lifts?
>>
>> These where the starting weights for previous workouts:
>> squat 160
>> bench 170
>
>There's a sure sign of someone whose training needs attention, when their
>bench is more than their squat. Unless of course you are carrying a lower
>body injury?

No shit. I have only mentioned it a few hundred times.

>> row 180
>
>Ditto row > squat!

Yeah but how is my row -> bench? I finally it got it to surpass my
bench in the last month or so. I suspect I still have some more work
to do.

>>> Imagine if you add 5lbs per week for the next 20 weeks. Would you
>>> feel as though you had been holding yourself back?
>>
>> I already have.
>
>...for how long now?

I don't see the relevance. I always look to what could be. I am
floating in uncharted waters right now and am having trouble seeing
land.

BTW why ask what weights I am using? Your answer didn't suggest a
need for it.

On Fri, 26 Jan 2007 12:09:14 -0500, "Steve Freides"
<steve@fridayscomputer.com> wrote:

>"Shute" <Shute@nowhere.com> wrote in message
>news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com.. .
>>I was wondering when adding weight if it is better to go up a certain
>> percentage just add 5 lbs. That is the smallest increment and makes
>> sense on light lifts. Should I be going up a higher amount on heavy
>> lifts like squats, deadlifts, and rows? Is it better to go up 10
>> pounds and stay there for two weeks or just go up 5 pounds each week.
>>
>> I ask because I am on a strength program which is only hitting these
>> exercises once per week. I am having a hard time predicting how much
>> stronger I am going to be the following week. If I only go up 5 lbs I
>> might be holding myself back. But it should be easier to go up 5 lbs
>> every week then ten. This is my first time on a strength program so I
>> am a little surprised to find myself going up every week.
>
>If you are on a "program", doesn't the program supply the weights you're
>supposed to use?

Nope. It gives the number of reps but no details on the size of
increase. The results are likely to vary for each individual.

>I've only rarely seen strength programs that hit those large, compound
>movements only once per week. Deadlift maybe, but squats usually more
>often and typically rows even more. Since most strength programs don't
>work this way, it's hard to know what to recommend without knowing more
>about your particular program.

I haven't seen many strength programs so I don't know what is typical.

>Many strength trainees, me included, will tell you that they often don't
>use the 2.5 lb. weights in their sets much, if at all, and even the 5's
>don't get used much. I typically up my deadlifts in increments of 20
>lbs.

Yeah but if you are using 350 lbs for your deadlift then that is 5%.
Which is what I was asking in the original question. I wanted to know
if I should be going up 5 lbs or 5%. Many lifts are rounding the 200
lbs mark and I was wondering if I should be adding more.

> but I also almost never use the same weight two workouts in a row.

How? It seems impossible to go up 20 lbs every workout without
dropping back every now and then.

>Fine-tuning the weights is usually reserved for a very specific program,
>e.g., Smolov squat (now known in a few places as RSR or "Russian Squat
>Routine"), where you are expected to follow the percentages as closely
>as possible.

"Shute" <Shute@nowhere.com> wrote in message
newsmpkr2p7a6dco9g8l8qakidjvdj5o32o63@4ax.com...
> On Fri, 26 Jan 2007 12:09:14 -0500, "Steve Freides"
> <steve@fridayscomputer.com> wrote:
>
>>"Shute" <Shute@nowhere.com> wrote in message
>>news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com. ..
>>>I was wondering when adding weight if it is better to go up a certain
>>> percentage just add 5 lbs. That is the smallest increment and makes
>>> sense on light lifts. Should I be going up a higher amount on heavy
>>> lifts like squats, deadlifts, and rows? Is it better to go up 10
>>> pounds and stay there for two weeks or just go up 5 pounds each
>>> week.
>>>
>>> I ask because I am on a strength program which is only hitting these
>>> exercises once per week. I am having a hard time predicting how
>>> much
>>> stronger I am going to be the following week. If I only go up 5 lbs
>>> I
>>> might be holding myself back. But it should be easier to go up 5
>>> lbs
>>> every week then ten. This is my first time on a strength program so
>>> I
>>> am a little surprised to find myself going up every week.
>>
>>If you are on a "program", doesn't the program supply the weights
>>you're
>>supposed to use?
>
> Nope. It gives the number of reps but no details on the size of
> increase. The results are likely to vary for each individual.
>
>>I've only rarely seen strength programs that hit those large, compound
>>movements only once per week. Deadlift maybe, but squats usually more
>>often and typically rows even more. Since most strength programs
>>don't
>>work this way, it's hard to know what to recommend without knowing
>>more
>>about your particular program.
>
> I haven't seen many strength programs so I don't know what is typical.
>
>>Many strength trainees, me included, will tell you that they often
>>don't
>>use the 2.5 lb. weights in their sets much, if at all, and even the
>>5's
>>don't get used much. I typically up my deadlifts in increments of 20
>>lbs.
>
> Yeah but if you are using 350 lbs for your deadlift then that is 5%.
> Which is what I was asking in the original question. I wanted to know
> if I should be going up 5 lbs or 5%. Many lifts are rounding the 200
> lbs mark and I was wondering if I should be adding more.

Try both and see how you feel - if there is no guidance from your
program, you have to experiment for yourself.

>> but I also almost never use the same weight two workouts in a row.
>
> How? It seems impossible to go up 20 lbs every workout without
> dropping back every now and then.

I didn't say I went _up_ in every workout. It's usually a back and
forth, wave sort of thing. Although my last workout was 3 sets at the
same weight, that's unusual for me. I usually do gradually increasing
poundage for my workout and end with a relatively heavy weight for 1-3
reps.

>>Fine-tuning the weights is usually reserved for a very specific
>>program,
>>e.g., Smolov squat (now known in a few places as RSR or "Russian Squat
>>Routine"), where you are expected to follow the percentages as closely
>>as possible.

-S-
http://www.kbnj.com

In news:58pkr2h2gkh9h06a51uekaoh8fo47nd86t@4ax.com,
Shute <Shute@nowhere.com> typed:
> On Fri, 26 Jan 2007 17:30:21 -0000, "Bully"
> <bully19@proteinbars.co.ok> wrote:
>
>> In news:c17kr255qtmhurhaf1ms9djj9140ktci27@4ax.com,
>> Shute <Shute@nowhere.com> typed:
>>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>>> <bully19@proteinbars.co.ok> wrote:
>>>
>>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>>> Shute <Shute@nowhere.com> typed:
>>>>> I was wondering when adding weight if it is better to go up a
>>>>> certain percentage just add 5 lbs. That is the smallest increment
>>>>> and makes sense on light lifts. Should I be going up a higher
>>>>> amount on heavy lifts like squats, deadlifts, and rows? Is it
>>>>> better to go up 10 pounds and stay there for two weeks or just go
>>>>> up 5 pounds each week.
>>>>
>>>> What are you current lifts?
>>>
>>> These where the starting weights for previous workouts:
>>> squat 160
>>> bench 170
>>
>> There's a sure sign of someone whose training needs attention, when
>> their bench is more than their squat. Unless of course you are
>> carrying a lower body injury?
>
> No shit. I have only mentioned it a few hundred times.

You have? Maybe I didn't read your posts carefully enough. Or maybe you
didn't explain yourself very well. More likely the latter.

>
>>> row 180
>>
>> Ditto row > squat!
>
> Yeah but how is my row -> bench?

How? I don't fucking know. Maybe an act of God?

> I finally it got it to surpass my
> bench in the last month or so. I suspect I still have some more work
> to do.
>
>>>> Imagine if you add 5lbs per week for the next 20 weeks. Would you
>>>> feel as though you had been holding yourself back?
>>>
>>> I already have.
>>
>> ...for how long now?
>
> I don't see the relevance.

Well only cos I said "imagine if you add...for the next 20 weeks" and you
replied "I already have" thereby implying you had added 5lbs per week for
the previous 20 weeks!!!

> I always look to what could be. I am
> floating in uncharted waters right now and am having trouble seeing
> land.

Fuck, you're starting a swimming thread now are you?

> BTW why ask what weights I am using? Your answer didn't suggest a
> need for it.

Having a bad day Shute? Well fuck off and take it out on someone else.

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Fri, 26 Jan 2007 16:06:52 -0500, "Steve Freides"
<steve@fridayscomputer.com> wrote:

>"Shute" <Shute@nowhere.com> wrote in message
>newsmpkr2p7a6dco9g8l8qakidjvdj5o32o63@4ax.com.. .
>> On Fri, 26 Jan 2007 12:09:14 -0500, "Steve Freides"
>> <steve@fridayscomputer.com> wrote:
>>
>>>"Shute" <Shute@nowhere.com> wrote in message
>>>news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com ...
>>>>I was wondering when adding weight if it is better to go up a certain
>>>> percentage just add 5 lbs. That is the smallest increment and makes
>>>> sense on light lifts. Should I be going up a higher amount on heavy
>>>> lifts like squats, deadlifts, and rows? Is it better to go up 10
>>>> pounds and stay there for two weeks or just go up 5 pounds each
>>>> week.
>>>>
>>>> I ask because I am on a strength program which is only hitting these
>>>> exercises once per week. I am having a hard time predicting how
>>>> much
>>>> stronger I am going to be the following week. If I only go up 5 lbs
>>>> I
>>>> might be holding myself back. But it should be easier to go up 5
>>>> lbs
>>>> every week then ten. This is my first time on a strength program so
>>>> I
>>>> am a little surprised to find myself going up every week.
>>>
>>>If you are on a "program", doesn't the program supply the weights
>>>you're
>>>supposed to use?
>>
>> Nope. It gives the number of reps but no details on the size of
>> increase. The results are likely to vary for each individual.
>>
>>>I've only rarely seen strength programs that hit those large, compound
>>>movements only once per week. Deadlift maybe, but squats usually more
>>>often and typically rows even more. Since most strength programs
>>>don't
>>>work this way, it's hard to know what to recommend without knowing
>>>more
>>>about your particular program.
>>
>> I haven't seen many strength programs so I don't know what is typical.
>>
>>>Many strength trainees, me included, will tell you that they often
>>>don't
>>>use the 2.5 lb. weights in their sets much, if at all, and even the
>>>5's
>>>don't get used much. I typically up my deadlifts in increments of 20
>>>lbs.
>>
>> Yeah but if you are using 350 lbs for your deadlift then that is 5%.
>> Which is what I was asking in the original question. I wanted to know
>> if I should be going up 5 lbs or 5%. Many lifts are rounding the 200
>> lbs mark and I was wondering if I should be adding more.
>
>Try both and see how you feel - if there is no guidance from your
>program, you have to experiment for yourself.

I guess I should clarify there are two increases going on. I increase
weight during the workout. I have experimented and found a 10 pound
increase to work well. Then there is the increase between days. I
experimented today and it didn't work so well. On top of that I hurt
my shoulder a little bit. I think I am going to stick with 5 pounds
between days to be on the safe. It is a little hard to predict what I
might be able to do a week later.

>>> but I also almost never use the same weight two workouts in a row.
>>
>> How? It seems impossible to go up 20 lbs every workout without
>> dropping back every now and then.
>
>I didn't say I went _up_ in every workout. It's usually a back and
>forth, wave sort of thing. Although my last workout was 3 sets at the
>same weight, that's unusual for me. I usually do gradually increasing
>poundage for my workout and end with a relatively heavy weight for 1-3
>reps.

This workout uses a wave during the workout. The increases in between
days are actual strength gains. I know some of those programs just
keep slapping on more weight even if you can't lift it.

>>>Fine-tuning the weights is usually reserved for a very specific
>>>program,
>>>e.g., Smolov squat (now known in a few places as RSR or "Russian Squat
>>>Routine"), where you are expected to follow the percentages as closely
>>>as possible.

On Fri, 26 Jan 2007 21:34:15 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In news:58pkr2h2gkh9h06a51uekaoh8fo47nd86t@4ax.com,
>Shute <Shute@nowhere.com> typed:
>> On Fri, 26 Jan 2007 17:30:21 -0000, "Bully"
>> <bully19@proteinbars.co.ok> wrote:
>>
>>> In news:c17kr255qtmhurhaf1ms9djj9140ktci27@4ax.com,
>>> Shute <Shute@nowhere.com> typed:
>>>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>>>> <bully19@proteinbars.co.ok> wrote:
>>>>
>>>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>>>> Shute <Shute@nowhere.com> typed:
>>>>>> I was wondering when adding weight if it is better to go up a
>>>>>> certain percentage just add 5 lbs. That is the smallest increment
>>>>>> and makes sense on light lifts. Should I be going up a higher
>>>>>> amount on heavy lifts like squats, deadlifts, and rows? Is it
>>>>>> better to go up 10 pounds and stay there for two weeks or just go
>>>>>> up 5 pounds each week.
>>>>>
>>>>> What are you current lifts?
>>>>
>>>> These where the starting weights for previous workouts:
>>>> squat 160
>>>> bench 170
>>>
>>> There's a sure sign of someone whose training needs attention, when
>>> their bench is more than their squat. Unless of course you are
>>> carrying a lower body injury?
>>
>> No shit. I have only mentioned it a few hundred times.
>
>You have? Maybe I didn't read your posts carefully enough. Or maybe you
>didn't explain yourself very well. More likely the latter.

You participated in numerous threads on the topic. I don't see how
you intend to help someone if you don't even know what they are
talking about. And if you can't remember detailed conversations then
there is no use going over it again.

>>>> row 180
>>>
>>> Ditto row > squat!
>>
>> Yeah but how is my row -> bench?
>
>How? I don't fucking know. Maybe an act of God?

What are you talking about?

>> I finally it got it to surpass my
>> bench in the last month or so. I suspect I still have some more work
>> to do.
>>
>>>>> Imagine if you add 5lbs per week for the next 20 weeks. Would you
>>>>> feel as though you had been holding yourself back?
>>>>
>>>> I already have.
>>>
>>> ...for how long now?
>>
>> I don't see the relevance.
>
>Well only cos I said "imagine if you add...for the next 20 weeks" and you
>replied "I already have" thereby implying you had added 5lbs per week for
>the previous 20 weeks!!!

Imagine isn't the same thing as reality. If it was I would be
bending Paris Hilton over my knee right now to give her a spanking.
Unless you are psychotic or schizophrenic.

>> I always look to what could be. I am
>> floating in uncharted waters right now and am having trouble seeing
>> land.
>
>Fuck, you're starting a swimming thread now are you?

I was thinking of a boat. To swim around in the middle of nowhere
would surely lead to drowning or even getting eaten.

>> BTW why ask what weights I am using? Your answer didn't suggest a
>> need for it.
>
>Having a bad day Shute? Well fuck off and take it out on someone else.

Then stop asking "why, why, why" when you don't have anything to
offer.

In newsi9lr2hm2ndgtqgleq3h5q37idg462g01p@4ax.com,
Shute <Shute@nowhere.com> typed:
> On Fri, 26 Jan 2007 21:34:15 -0000, "Bully"
> <bully19@proteinbars.co.ok> wrote:
>
>> In news:58pkr2h2gkh9h06a51uekaoh8fo47nd86t@4ax.com,
>> Shute <Shute@nowhere.com> typed:
>>> On Fri, 26 Jan 2007 17:30:21 -0000, "Bully"
>>> <bully19@proteinbars.co.ok> wrote:
>>>
>>>> In news:c17kr255qtmhurhaf1ms9djj9140ktci27@4ax.com,
>>>> Shute <Shute@nowhere.com> typed:
>>>>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>>>>> <bully19@proteinbars.co.ok> wrote:
>>>>>
>>>>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>>>>> Shute <Shute@nowhere.com> typed:
>>>>>>> I was wondering when adding weight if it is better to go up a
>>>>>>> certain percentage just add 5 lbs. That is the smallest
>>>>>>> increment and makes sense on light lifts. Should I be going up
>>>>>>> a higher amount on heavy lifts like squats, deadlifts, and
>>>>>>> rows? Is it better to go up 10 pounds and stay there for two
>>>>>>> weeks or just go up 5 pounds each week.
>>>>>>
>>>>>> What are you current lifts?
>>>>>
>>>>> These where the starting weights for previous workouts:
>>>>> squat 160
>>>>> bench 170
>>>>
>>>> There's a sure sign of someone whose training needs attention, when
>>>> their bench is more than their squat. Unless of course you are
>>>> carrying a lower body injury?
>>>
>>> No shit. I have only mentioned it a few hundred times.
>>
>> You have? Maybe I didn't read your posts carefully enough. Or maybe
>> you didn't explain yourself very well. More likely the latter.
>
> You participated in numerous threads on the topic.

Let me see if I can remember...nope. Must be old age.

> I don't see how you intend to help someone

Where did I say I intended to help you? Hey, here's an idea. Ask one of your
buddies on MFW. You know, one of those people whom your engaging, charming
manner has won over!

> if you don't even know what they are
> talking about. And if you can't remember detailed conversations then
> there is no use going over it again.

Probably not.


>>>>> row 180
>>>>
>>>> Ditto row > squat!
>>>
>>> Yeah but how is my row -> bench?
>>
>> How? I don't fucking know. Maybe an act of God?
>
> What are you talking about?

See above where you asked "Yeah but how is my row -> bench?". I replied
"How? I don't fucking know...". Understand now?

>
>>> I finally it got it to surpass my
>>> bench in the last month or so. I suspect I still have some more
>>> work to do.
>>>
>>>>>> Imagine if you add 5lbs per week for the next 20 weeks. Would you
>>>>>> feel as though you had been holding yourself back?
>>>>>
>>>>> I already have.
>>>>
>>>> ...for how long now?
>>>
>>> I don't see the relevance.
>>
>> Well only cos I said "imagine if you add...for the next 20 weeks"
>> and you replied "I already have" thereby implying you had added 5lbs
>> per week for the previous 20 weeks!!!
>
> Imagine isn't the same thing as reality. If it was I would be
> bending Paris Hilton over my knee right now to give her a spanking.
> Unless you are psychotic or schizophrenic.

Ah, I'm with you now. You're not the best at explaining yourself, are you.
Good job you work with computers and not people eh?


>>> I always look to what could be. I am
>>> floating in uncharted waters right now and am having trouble seeing
>>> land.
>>
>> Fuck, you're starting a swimming thread now are you?
>
> I was thinking of a boat. To swim around in the middle of nowhere
> would surely lead to drowning or even getting eaten.
>
>>> BTW why ask what weights I am using? Your answer didn't suggest a
>>> need for it.
>>
>> Having a bad day Shute? Well fuck off and take it out on someone
>> else.
>
> Then stop asking "why, why, why" when you don't have anything to
> offer.

Shute, I'll do even better than that. I'll stop responding to you
completely. How's that?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Sat, 27 Jan 2007 07:29:40 -0000, "Bully"
<bully19@proteinbars.co.ok> wrote:

>In newsi9lr2hm2ndgtqgleq3h5q37idg462g01p@4ax.com,
>Shute <Shute@nowhere.com> typed:
>> On Fri, 26 Jan 2007 21:34:15 -0000, "Bully"
>> <bully19@proteinbars.co.ok> wrote:
>>
>>> In news:58pkr2h2gkh9h06a51uekaoh8fo47nd86t@4ax.com,
>>> Shute <Shute@nowhere.com> typed:
>>>> On Fri, 26 Jan 2007 17:30:21 -0000, "Bully"
>>>> <bully19@proteinbars.co.ok> wrote:
>>>>
>>>>> In news:c17kr255qtmhurhaf1ms9djj9140ktci27@4ax.com,
>>>>> Shute <Shute@nowhere.com> typed:
>>>>>> On Fri, 26 Jan 2007 07:30:41 -0000, "Bully"
>>>>>> <bully19@proteinbars.co.ok> wrote:
>>>>>>
>>>>>>> In news:8heir2lfdd5lrek2q7vig4lhi8nnnb4ev7@4ax.com,
>>>>>>> Shute <Shute@nowhere.com> typed:
>>>>>>>> I was wondering when adding weight if it is better to go up a
>>>>>>>> certain percentage just add 5 lbs. That is the smallest
>>>>>>>> increment and makes sense on light lifts. Should I be going up
>>>>>>>> a higher amount on heavy lifts like squats, deadlifts, and
>>>>>>>> rows? Is it better to go up 10 pounds and stay there for two
>>>>>>>> weeks or just go up 5 pounds each week.
>>>>>>>
>>>>>>> What are you current lifts?
>>>>>>
>>>>>> These where the starting weights for previous workouts:
>>>>>> squat 160
>>>>>> bench 170
>>>>>
>>>>> There's a sure sign of someone whose training needs attention, when
>>>>> their bench is more than their squat. Unless of course you are
>>>>> carrying a lower body injury?
>>>>
>>>> No shit. I have only mentioned it a few hundred times.
>>>
>>> You have? Maybe I didn't read your posts carefully enough. Or maybe
>>> you didn't explain yourself very well. More likely the latter.
>>
>> You participated in numerous threads on the topic.
>
>Let me see if I can remember...nope. Must be old age.

That is a pretty bad memory than. No wonder you ask why all the time.
You can't remember a damn thing.

>> I don't see how you intend to help someone
>
>Where did I say I intended to help you?

Normally people answer questions on Usenet with the intention of
others. Apparently you have different goals in mind.

>Hey, here's an idea. Ask one of your
>buddies on MFW. You know, one of those people whom your engaging, charming
>manner has won over!

Look who's talking. You have managed to piss off the nicest guys in
the group.

>> if you don't even know what they are
>> talking about. And if you can't remember detailed conversations then
>> there is no use going over it again.
>
>Probably not.
>
>
>>>>>> row 180
>>>>>
>>>>> Ditto row > squat!
>>>>
>>>> Yeah but how is my row -> bench?
>>>
>>> How? I don't fucking know. Maybe an act of God?
>>
>> What are you talking about?
>
>See above where you asked "Yeah but how is my row -> bench?". I replied
>"How? I don't fucking know...". Understand now?

No.

>>
>>>> I finally it got it to surpass my
>>>> bench in the last month or so. I suspect I still have some more
>>>> work to do.
>>>>
>>>>>>> Imagine if you add 5lbs per week for the next 20 weeks. Would you
>>>>>>> feel as though you had been holding yourself back?
>>>>>>
>>>>>> I already have.
>>>>>
>>>>> ...for how long now?
>>>>
>>>> I don't see the relevance.
>>>
>>> Well only cos I said "imagine if you add...for the next 20 weeks"
>>> and you replied "I already have" thereby implying you had added 5lbs
>>> per week for the previous 20 weeks!!!
>>
>> Imagine isn't the same thing as reality. If it was I would be
>> bending Paris Hilton over my knee right now to give her a spanking.
>> Unless you are psychotic or schizophrenic.
>
>Ah, I'm with you now. You're not the best at explaining yourself, are you.
>Good job you work with computers and not people eh?

Look who's talking.

>
>>>> I always look to what could be. I am
>>>> floating in uncharted waters right now and am having trouble seeing
>>>> land.
>>>
>>> Fuck, you're starting a swimming thread now are you?
>>
>> I was thinking of a boat. To swim around in the middle of nowhere
>> would surely lead to drowning or even getting eaten.
>>
>>>> BTW why ask what weights I am using? Your answer didn't suggest a
>>>> need for it.
>>>
>>> Having a bad day Shute? Well fuck off and take it out on someone
>>> else.
>>
>> Then stop asking "why, why, why" when you don't have anything to
>> offer.
>
>Shute, I'll do even better than that. I'll stop responding to you
>completely. How's that?

Should I put you in my kill filter then? I think you are a pain in
the ass sometimes but I don't dislike you. You do occasionally come
up with some things I can use. Up until now I have only kill filtered
people who have nothing of value to say and are jerks. So it is
getting pretty full.

"Shute" <Shute@nowhere.com> schreef:

>I was wondering when adding weight if it is better to go up a certain
> percentage just add 5 lbs. That is the smallest increment and makes
> sense on light lifts. Should I be going up a higher amount on heavy
> lifts like squats, deadlifts, and rows?

It really doesnt matter. You can add 5 pounds with a higher frequency then
10 pounds, thats the only difference.

I have to admit i prefer to use increments that are something like 3-7%.

I usually add 5 kilos on the "bigger" movements and 2.5 on the smaller ones.
When the increment of 2.5 will be less than 3% i will change it to 5 kilo.
Or 10, like squats.

> I ask because I am on a strength program which is only hitting these
> exercises once per week. I am having a hard time predicting how much
> stronger I am going to be the following week. If I only go up 5 lbs I
> might be holding myself back.

Do 2-3 sets to find out how strong you are that given day. Then blast away
with all you got, no matter what weight/increment.

--
Pete

In news:qpktr2t3d8qc6meab14238sb90p8ajccjj@4ax.com,
Shute <Shute@nowhere.com> typed:

>
> Normally people answer questions on Usenet with the intention of
> others.

Did you mean to say "...with the intention of helping others."?

> Apparently you have different goals in mind.

Maybe.

>
>> Hey, here's an idea. Ask one of your
>> buddies on MFW. You know, one of those people whom your engaging,
>> charming manner has won over!
>
> Look who's talking. You have managed to piss off the nicest guys in
> the group.

Erm, the nicest guys in the group being who exactly? For my money the
nicest guys in the group, and the ones who incidentally have something
interesting and useful to say, would be Pete, DZ, Andzrej, Hobbes and a
bunch of others who I can't recall immediately [it's that memory thing
again]. Then there's those who blow a lot of hot air and have almost nothing
interesting or useful to contribute in terms of my areas of interest [those
being the second and third level qualifiers of the group name].


>>> if you don't even know what they are
>>> talking about. And if you can't remember detailed conversations
>>> then there is no use going over it again.
>>
>> Probably not.
>>
>>
>>>>>>> row 180
>>>>>>
>>>>>> Ditto row > squat!
>>>>>
>>>>> Yeah but how is my row -> bench?
>>>>
>>>> How? I don't fucking know. Maybe an act of God?
>>>
>>> What are you talking about?
>>
>> See above where you asked "Yeah but how is my row -> bench?". I
>> replied "How? I don't fucking know...". Understand now?
>
> No.

Did you ask, why is your row > bench?

>
>>>
>>>>> I finally it got it to surpass my
>>>>> bench in the last month or so. I suspect I still have some more
>>>>> work to do.
>>>>>
>>>>>>>> Imagine if you add 5lbs per week for the next 20 weeks. Would
>>>>>>>> you feel as though you had been holding yourself back?
>>>>>>>
>>>>>>> I already have.
>>>>>>
>>>>>> ...for how long now?
>>>>>
>>>>> I don't see the relevance.
>>>>
>>>> Well only cos I said "imagine if you add...for the next 20 weeks"
>>>> and you replied "I already have" thereby implying you had added
>>>> 5lbs per week for the previous 20 weeks!!!
>>>
>>> Imagine isn't the same thing as reality. If it was I would be
>>> bending Paris Hilton over my knee right now to give her a spanking.
>>> Unless you are psychotic or schizophrenic.
>>
>> Ah, I'm with you now. You're not the best at explaining yourself,
>> are you. Good job you work with computers and not people eh?
>
> Look who's talking.

Don't confuse your inability to understand people with their ability to
explain themselves.


>>> I always look to what could be. I am
>>>>> floating in uncharted waters right now and am having trouble
>>>>> seeing land.
>>>>
>>>> Fuck, you're starting a swimming thread now are you?
>>>
>>> I was thinking of a boat. To swim around in the middle of nowhere
>>> would surely lead to drowning or even getting eaten.
>>>
>>>>> BTW why ask what weights I am using? Your answer didn't suggest a
>>>>> need for it.
>>>>
>>>> Having a bad day Shute? Well fuck off and take it out on someone
>>>> else.
>>>
>>> Then stop asking "why, why, why" when you don't have anything to
>>> offer.
>>
>> Shute, I'll do even better than that. I'll stop responding to you
>> completely. How's that?
>
> Should I put you in my kill filter then? I think you are a pain in
> the ass sometimes but I don't dislike you. You do occasionally come
> up with some things I can use. Up until now I have only kill filtered
> people who have nothing of value to say and are jerks. So it is
> getting pretty full.

Surely you haven't dropped Curt in there, have you?

--
Bully
Protein bars: http://www.proteinbars.co.uk

"A pessimist sees the difficulty in every opportunity; an optimist sees
the opportunity in every difficulty." Sir Winston Churchill

On Jan 25, 6:29 pm, Shute <S...@nowhere.com> wrote:
> I was wondering when adding weight if it is better to go up a certain
> percentage just add 5 lbs. That is the smallest increment and makes
> sense on light lifts. Should I be going up a higher amount on heavy
> lifts like squats, deadlifts, and rows? Is it better to go up 10
> pounds and stay there for two weeks or just go up 5 pounds each week.
>
> I ask because I am on a strength program which is only hitting these
> exercises once per week. I am having a hard time predicting how much
> stronger I am going to be the following week. If I only go up 5 lbs I
> might be holding myself back. But it should be easier to go up 5 lbs
> every week then ten. This is my first time on a strength program so I
> am a little surprised to find myself going up every week.


First things first, let me apologize if I'm replying out of order or
something. I've been using Google Groups as my newsgroup reader just
for convenience, and I'm not really digging their new layout.

Anyway.

I've been focusing on increasing weight in some areas, but not so much
in others. For instance, I'm really wanting to push the weight on
squats, but I'm more concerned with increasing my reps on bench flyes
(flies, flys, or ever how you spell it). When I increase the weight on
squats, it tends to be closer to 25lb increments, while on flyes it's
more like 5lbs. So I guess that it's more like a percentage, although
I've never really thought about it that way.

The system that's working for me is something like this:

1. Determine what exercises you want to work on each day. I do 2 days
on, 1 day off, so a full body workout takes 6 days (which includes 2
rest days).

2. The first week, find your max (1RM). Start with a light weight for
a warm up, like 1 set of 10, then increase the weight in pretty high
increments until you find the weight that you can do, but just barely.

3. Build your regimen around this max. If you do an 8-6-4 pyramid,
then go for something like 8x60% of 1RM, 6x70% of 1RM, 4x80% of 1RM.
Example: your max is 225, then try 8 reps of 135, 6 reps of 160, 4
reps of 180.

4. Every 3 or 4 periods (in my routine, 6 days = 1 period), spend a
period redefining your maxes.

At this point, I usually rebuild my entire regimen to keep things
shaken up. I'll change up the exercises, change the order that I do
them, etc.

BTW, I just recently started getting back into building muscle about 3
or so months ago, after a long hiatus. I had ridiculously unbelievable
results my first month, then as I suspected, it really sloped off the
next 2 months. I'm glad that I knew that ahead of time, otherwise I
would have gotten pretty discouraged by that third month!

Good luck,

Jason