How to Determine When To Increase/Decrease Weight in Weight Training ExercisesProgressive Resistance is the name of the game and increasing weights is the key to intense training. Find out an excellent formula to determine when to increase weight in your exercise workouts. In the previous articles you discovered how to select best exercises and determined your starting training loads. Here you will determine when and how to increase weight on exercises.
In the Progressive Resistance Article you learnt how training intensity is the key for results. If you want to be immense { muscle and definition } you got to train intense. And of the 3 factors training intensity, frequency and duration, adding more intensity by increasing weight is the most effective. Although there is a limit to the duration and frequency of training { both can easily lead to overtraining }, gradually increasing training loads is not only limitless but also very rewarding.
You have been training for a while now and the weight seem to get easier. Use the X + 3 formula to determine when to add weights, where X is the maximum number of reps you lifted in your workout the last time.. Simply stated if you can perform 3 more reps than your intended rep range for 2 consecutive sets then you can increase weight on that exercise. Add 5-10 lbs for major muscle exercises and 2.5-5 lbs for minor muscle exercises. So remember its reps before weight when you decide to up the tempo. For Example - Lets take Bench Press. Say the highest number of your intended rep range is 9. If you were able to lift 12 or more reps in the last 2 sets of your chest workout, then you can add weights to stay in the intended rep range. I am sure now you realize how important it is to maintain your weight training journal.
Sometimes when you are coming after a break, after injury or after some disease {ranging from common cold to fever or more } you may need to reduce weight training load and help your body get used to the training. Fortunately it takes only a few weeks before you are able to train as before and more. ExerciseGoals.com Recommends - Building Muscle Program Muscle Gain Truth Program Truth Program Related Articles
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