More weight...

How do I know when I need to add more weight to an exercise. Someone told me when I can do 3 good slow reps of 12, its time to add more weight. This correct? Any input about other's weight-adding procedures is much appreciated.

[SS4Jelq]

on what your goals are. i read that the best way for growth (hypertrophy) is reps in the 8-12 range. If you want to lift more, I would find out the most you can do in one rep, your 1RM in different lifts. then try training at about 70%-80% of this. then 12 weeks later or however long your cycle is find out your 1RM's again, if its gone up (which it should have) work at 70-80% again, with the new, hopefully higher weight.

i hope this helps

[Somnumbalist]

I've done a lot of reading about it, which has got to count for something. At any rate, I do 7-9 reps, two sets of most exercises. When I can do the two sets of 9 reps, I move up the weight, do as many reps as I can, minimum 7. If I can't do 7, weight goes down a bit. The second set should be pretty much to failure, but stop at 9 if you get there.

Somnumbalist

somnumbalist, do you follow the hard gainer theory? I'd like to know more about the 2-3 days training per week vs. a split routine where one in only working certain bodyparts 2-3 days per week. In their theory, does working another body part not constutute rest time?

[Somnumbalist]

Yes, that seems to be the deal. A lot of the workouts should include the big complex movements i.e. bench press, squats, deadlifts. Since these movements use so many different muscles, you can't really mess around with lifting two days in a row. I found my current routine online. If you're interested, I'll post the link in the links section of this site.

Somnumbalist

somnumbalist, yes I would be interested in your routine. I have a habit of going to the gym daily - it's kind of a ritual and wonder how I'd live without everyday exercise. I suppose on all the off days I could do just cardio. Looking forward to the link - thanks.

it depends on what u r tryin to acheive and what your muslce type make up is how fast or slow u gain weight(muscle).