how often

how often should a person increase the weight  of there lift's i've heard different way's to go about it? low weight an alot of rep's is for size i heard. what would one do for strenght training??

hillbillyfred


how often should a person increase the weight  of there lift's i've heard different way's to go about it? low weight an alot of rep's is for size i heard. what would one do for strenght training??

increase as often as you can.  I like to train in 3 different rep ranges and every week I try to add 5lbs more or one rep more than last week in the same range.  Training in any rep range will give you more strength, especially in that rep range trained in.  Hypertrophy just comes from progression and causing more damage than before and eating in a caloric surplus.  If you want to gain strength you just need to keep adding weight until you cant anymore.  Once you cant increase anymore you you need to take a break and rest until you recover and overcompensate.  

The real key to gaining strength is to keep hitting it heavier than before and figuring out how short of a rest you can take until you can hit it heavier again.  You will burn out alot and be forced to take breaks when figuring this out but after you recover youll be stronger than ever.

If youre lifts arent going up youre either not recovering fully or youre undertraining.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Progressive overload requires workout to workout increments. Meaning every workout you should make it better. This doesn't have to be from weight alone, it can be from increase in reps, sets, exercises, decrease in the rest between the sets, increase in tempo, etc. just so many was you can use progressive overload.

Progressive resistance is a form of overload with more specific principles. You would increase the resistive force each workout, this sometimes (unless you're a novice) means you have to decrease the volume. Meaning 3X12 for week 1, 3X10 for week 2, 3X8 for week3, 3X5 for week 4, 3X3 for week 5, 3X1 for week 6, then you complete the cycle, take a week off or max. Just whatever it is you want to do from there.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant