If you've established a strong training routine and aim to advance your progress, or if you're just beginning and wish to understand how much to challenge yourself, it's essential to become aware of your limits. While maintaining the same weights is beneficial (since any movement is positive), increasing muscular strength and size requires getting used to a certain degree of discomfort, as this is where significant progress occurs.
If you are a newbie, familiarize yourself with the most frequently used terms and commonly asked questions to grasp what you are about to undertake! continue reading to learn more about actionable tips for improving your training in the gym.
When discussing common gym and strength training terms, it's essential to understand the concepts, techniques, and equipment involved. Here are key terms frequently encountered in the gym:
Sets: A group of consecutive repetitions; for example, 10 reps make one set.
Reps (Repetitions): The number of times you perform an exercise in one set, crucial for gauging workout intensity.
Rest Periods: The time taken to recover between sets, varying based on training goals.
1RM (One Repetition Maximum): The maximum weight lifted for one complete repetition, important for setting training loads.
Supersets: Performing two exercises back-to-back with little to no rest, increasing workout intensity.
Giant Set: it is a strength training technique involving four or more consecutive exercises with minimal rest, targeting specific muscle groups to enhance hypertrophy, endurance, and conditioning efficiently.
Progressive Overload: Gradually increasing weight or resistance to challenge muscles and promote growth.
Muscular Failure: It is the point in strength training where a muscle can no longer exert sufficient force to continue an exercise, resulting from ATP (energy) depletion and metabolic by-products, and is strategically used to enhance muscle growth and strength adaptations.
Circuit Training: A series of exercises performed in sequence with minimal rest, aimed at improving strength and endurance.
Metabolic Training is a high-intensity workout method that combines resistance and cardiovascular exercises to boost metabolic rate, enhance fitness, promote fat loss, and improve mental well-being through elevated heart rates and the afterburn effect.
High-Intensity Interval Training (HIIT) is a workout strategy that alternates short bursts of intense exercise with periods of rest or lower-intensity exercise to improve cardiovascular fitness and burn calories efficiently.
Compound Exercises: Movements that engage multiple muscle groups, such as squats and deadlifts.
Isolation Exercises: Target specific muscle groups, like bicep curls, used for muscle definition.
Warm-Up and Cool Down: Light exercises before and after workouts to prepare muscles and aid recovery.
Periodization: Varying workout intensity and volume over time to optimize performance and recovery.
Reps in Reserve (RIR) is a training concept that measures the number of repetitions an individual can still perform before muscular failure, allowing for optimized workout intensity and recovery.
ROM - Range of Motion refers to the extent of movement possible at a joint.
Eccentric: Eccentric training involves muscle lengthening under tension to enhance strength, control, and hypertrophy, crucial for effective workouts and rehabilitation.
Concentric Portion of Movement: The concentric portion of movement is the phase of muscle contraction where muscle fibers shorten to generate force, enabling actions like lifting or pushing.
Tempo: It refers to the speed at which you perform each phase of an exercise, typically broken down into four components: the eccentric (lowering), isometric (pause), concentric (lifting), and the second isometric (pause), which can significantly influence muscle growth, strength gains, and overall workout effectiveness.
Time Under Tension refers to the duration a muscle is actively engaged during an exercise, which is believed to enhance muscle growth and strength by increasing the metabolic stress on the muscle fibers.
Training Volume refers to the total amount of work performed in a training session or over a specific period, often measured in terms of sets, repetitions, or weight lifted, and is a key factor in determining the effectiveness of a workout program.
Familiarizing yourself with these terms can enhance your fitness journey, providing clarity and focus as you work towards your goals.
Progressive overload is the key for your success - how to progress in strength training
Progressive overload is a key principle in strength training that involves gradually increasing the stress on the body to improve strength, endurance, and overall performance. For muscles to grow, they must face greater demands than usual, which can be achieved by:
Increasing the weight lifted
Increasing repetitions or sets
Altering the exercise tempo
To effectively implement progressive overload, establish a fitness baseline, such as your one-repetition maximum (1RM). For example, if you can lift 100 pounds for 10 reps, aim for 105 pounds in subsequent weeks.
Other variables include:
Increasing sets to increase training volume
Decreasing rest time between sets
Incorporating different exercise variations
By gradually increasing your weights, repetitions, sets, and adjusting other variables over time, you will implement progressive overload. This involves progressively challenging the muscles to induce adaptation, leading to muscle growth and enhanced strength, making it beneficial to push your limits.
While essential for progress, be cautious with rapid increases in intensity or volume to avoid overtraining or injury. Allow for recovery and consider deload weeks to prevent fatigue.
Progressive overload is crucial for stimulating adaptation and growth in fitness. By systematically applying this principle, individuals can enhance their physical capabilities and achieve their fitness goals.
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When Should I Increase Weight When Lifting?
Knowing when to increase the weight in your strength training is vital for progress. Here are key indicators to help you decide:
These are the common signs to increase weight:
If you can complete your sets with ease, especially over 12-15 repetitions, consider adding more weight.
After several weeks on the same program without adjustments, your body may have adapted, signaling a need for increased weight.
Feeling like you could do more at the end of your workout or lacking muscle soreness can indicate insufficient challenge.
If struggling to complete sets or your form deteriorates, maintain your current weight until you improve.
Goals and Weight Adjustments
Your training goals matter: aim for 6-12 reps with heavier weights for muscle mass, and higher reps with lighter weights for endurance.
Rest and Recovery
Incorporate adequate recovery time to avoid plateaus and better gauge when to increase weights. Listen to your body for clearer insights.
Although it might be tempting, increasing your weights every week isn't recommended. This method might be effective for beginners, but for most intermediate to advanced lifters, weekly weight increases aren't practical. The initial "newbie" gains that new lifters experience eventually decrease, requiring a more sustainable approach for weight progression.
Conclusion
Deciding when to increase weight involves assessing performance, tracking progress, understanding goals, and listening to your body. These factors will enhance your strength training and lead to better results.
What the heck is RPE? and why we should use it?
The Rating of Perceived Exertion (RPE) scale, created by Gunnar Borg in the 1960s, measures workout intensity based on subjective exertion. It originally ranged from 6 (no exertion) to 20 (maximal exertion), but the 1-10 version is now more popular due to its simplicity and practicality in various settings like clinical environments and fitness assessments.
The RPE 1-10 scale is straightforward and intuitive for gauging exertion levels, making it useful for athletes, coaches, and fitness enthusiasts to tailor training intensity, monitor progress, and adjust workouts. It accounts for individual differences in fitness and fatigue, allowing for a personalized approach. In rehabilitation, it helps health professionals assess exercise tolerance and customize recovery programs.
The RPE scale can be used alongside metrics like heart rate to optimize training, empowering individuals to self-assess exertion for effective exercise experiences.
An RPE of 1 represents minimal effort, like sitting or light activities, while an RPE of 10 signifies maximum effort, such as sprinting or intense lifting. As RPE increases, so does exertion, with moderate effort at RPE 5 (brisk walking) and near-maximal effort at RPE 9 (HIIT or sprinting).
Understanding the RPE scale is crucial for athletes and fitness enthusiasts alike, as it provides a personalized way to monitor and adjust workout intensity based on how one feels rather than strictly adhering to external metrics. It encourages individuals to listen to their bodies, fostering a greater awareness of their physical limits and capabilities. This self-regulation can lead to improved performance, reduced risk of injury, and a more enjoyable exercise experience overall.
The Scale:
RPE | Intensity |
10 | absolute maximum, with no possibility of more reps |
9 | feels extremely challenging, likely allowing for 1 more rep |
8 | a tough set, possibly allowing for 2 more reps |
7 | a moderate set, with the ability to do 3-4 more reps |
5-6 | an easier one, allowing for 4-5 more reps. |
>5 | this is a very easy set, enabling many reps, such as warm-up sets |
RIP
An alternative method to gauge exertion is the RIR (reps in reserve) scale, commonly used alongside the RPE scale. While RPE uses 1 to denote minimal effort, RIR reflects the number of additional reps you could perform after completing a set. For example, if you finish 10 reps and feel capable of doing 5 more, you have 5 reps in reserve. Recent research indicates that incorporating RIR into your RPE assessment offers a more precise measurement of intensity during resistance training compared to using the traditional RPE scale alone.
In contrast, always ask yourself how many reps you could have done. Your answer will indicate the intensity of your set and help you choose the right weight for the upcoming sets.
How Can I Tell If My Weights Are Becoming Too Easy?
You'll know your weights are too light when you can easily do 3 or more extra reps at the end of your sets and your exertion level on the RPE scale is below 7. This suggests that in the next session, if you've recovered well, you can increase the weights for that exercise.
Should I Increase Weight or Reps?
To enhance muscle size, both low repetitions with heavier weights and higher repetitions with a consistent weight can be effective, as long as the volume is challenging and approaches failure. Studies show that even light weights can result in hypertrophy if used with sufficient volume and pushed to near maximum effort. For strength objectives, heavier weights are more effective, yielding better outcomes with shorter sets.
Sidenote: If fractional plates are unavailable, you might not be able to increase the weight to the next appropriate level, so increasing repetitions would be preferable to maintain proper form.
How much weight should I increase?
When increasing weights for compound exercises like deadlifts, bench presses, and squats, it's essential to have a strategic approach that considers your fitness level, training goals, and progression.
Understanding progressive overload (explained above) is crucial for strength training, as it requires gradually increasing the demands on your muscles to enhance strength and size. Compound exercises are particularly effective for this.
Weight Increase Recommendations
Add 2.5 to 5 pounds (1 to 2.5 kg) for upper body exercises (e.g., bench press).
Add 5 to 10 pounds (2.5 to 5 kg) for lower body exercises (e.g., deadlifts, squats).
Rep Range Considerations
Your target rep range influences weight increases:
For strength (1 to 5 reps), opt for smaller increments.
For hypertrophy (6 to 12 reps), slightly larger increments may be appropriate.
This incremental approach helps maintain proper form and reduce injury risk, with the exact increase depending on your strength level and experience.
Although some might feel self-conscious about using small fractional plates, they can greatly contribute to achieving your strength and muscle gain objectives by progressively increasing weights over time.
If your programming is effective and you increase the weight in your heavy compound lifts, it's not recommended to also increase weights in accessory lifts during the same session. Ideally, increase those in a different session to avoid overloading your body.
Experience Level Considerations
Beginners: Focus on mastering technique before increasing weight; increases can be made weekly once a solid foundation is established.
Intermediate Lifters: May increase weights every few weeks.
Advanced Lifters: Might only increase weights monthly or less frequently.
Pay attention to your ability to complete sets with proper form. If struggling, you may be increasing weight too quickly; if it feels easy, consider a weight increase.
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Importance of Recovery
Adequate rest and nutrition are vital as you increase weights. Incorporate rest days and focus on recovery strategies, including sleep, hydration, and nutrition.
In summary, increasing weights for compound exercises requires a thoughtful approach that considers your progress, goals, and body responses. Gradually increasing weights while focusing on form and recovery can effectively enhance your strength training regimen.
If you're uncertain about the appropriate weights for squats, bench presses, and deadlifts, consult our guide here.
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