How do I know when to increase the weights on my exercises?

Hi guys, I squat 175 lbs right now, Bench press 180lbs, etc. My question is:

How do I know when is the best time to increase my load?

For example, I squat 175, but when do I increase the weight to 180? 185? Is there a rule to follow?

Not bashing but from your post it sounds as if you just go to the gym and lift weights? No structure, you just put what ever you can lift on the bar and lift it? 

The problem with this is the body adapts and if the body isn't challenged from workout to workout, added weight, added intensity no progress is made. 

Regardless of what type of routine you're doing, you need to incorporate using a progressive load when you lift.  Using a progressive load can mean adding as little as 2.5lbs to the bar from the previous workout.  It can also mean adding an extra rep workout to workout. Doing the lift at a faster pace.. basically anything that challenges the body from the previous workout.  

A good way to use a progressive load wold be to estimate your max bench for which ever rep range your using and then, start your routine at around 70% of that max lift.  An example would be; suppose you can bench press 200lbs 10 X's   You would then start your bench press workout at around 140lbs.. the following workout increase it to 145 or 150lbs.. and if everything goes as planned, by the time you reach your original 10 rep max of 200lbs.. you should be able to complete 10 reps possibly 11 or 12 reps.. the following workout attempt 205 X10.. and keep adding weight as long as you can.  Once you stall, simply start all over again with a slightly higher weight than the first time..

This system should be used with all of your lifts.. Keep in mind that when you go to the gym week after week , day after day lifting the same weight, the only thing you're doing is maintaining your current muscle and little to no growth will take place.  The body needs to be constantly challenged in order to respond.

Now you're probably thinking, But I can easily lift 140lbs.. it's not a challenge?  Doesn't matter.. All the body knows is one workout you lifted 140lbs 3X10 and the next workout you lifted more weight.. All the body understand is it had a greater load placed on it and it will respond accordingly by growing.  This is assuming your diet is above your daily caloric needs. If your body is at or below your caloric needs, you will not grow muscle mass but can still have considerably good strength gains for long periods of time.

I hope this helps. 

JESTERx626


Hi guys, I squat 175 lbs right now, Bench press 180lbs, etc. My question is:

How do I know when is the best time to increase my load?

For example, I squat 175, but when do I increase the weight to 180? 185? Is there a rule to follow?

There is never enough time to do everything, but there is always enough time to do the most important thing

 

Thanks for the reply smoundzou. I do increase my load each time I hit the gym. Is it safe to add 5lbs each time I go to the gym? Going to the gym 3x a week that would mean a +15lb load every week. Does that sound like it's too much?

No, not at all.  Remember, you're not adding 5lbs to your max lift.   When using a progressive load for hypertrophy, the whole Idea is to start the cycle at around 70% of your max rep for what ever rep range you start with and slowly work your way up to that weight hoping that in the process you gain strength and pass up the original max.  Of which you should if you're training and diet is good.

One of the biggest reason people see little to no progress in training is they continue to go to the gym day after day, week after week lifting the same weight hoping that one day they'll be able to do an extra rep or add 5lbs to the bar.. the problem with this is, the body adapts and isn't challenged.

 

JESTERx626


Thanks for the reply smoundzou. I do increase my load each time I hit the gym. Is it safe to add 5lbs each time I go to the gym? Going to the gym 3x a week that would mean a +15lb load every week. Does that sound like it's too much?

There is never enough time to do everything, but there is always enough time to do the most important thing