How to know when to increase the weight of the equipment

Author: Mikhail Ziborov - author of the site makefitness.pro.
2020-10-14

In this material, you will learn:
1. What to focus on when increasing weight.
2. When to increase weight and examples of weight increases.
3. How many kilograms to add.

Increasing the weight of the equipment (training intensity) is one of the factors for growth and progression. You can progress without increasing weights. For example, by increasing the number of sets in exercises, repetitions in each set, or overall increasing the volume of work done (the number of exercises for one muscle group). However, increasing the weight of the equipment is the first, most obvious, and fastest way to increase strength, endurance, and muscle volume (as a side effect of increased strength).

What to Focus on When Increasing the Weight of Sports Equipment

First, you need to assess what principle you are training by.

Are you using high repetition training (high-rep) or training with heavy weights for a low number of repetitions (like powerlifters)?

High-rep training consists of 8 or more repetitions (usually targeting around 15). Heavy weights are 1 to 5 repetitions. Which method describes your training?

The essential thing is to choose a weight that allows you to perform a specific number of repetitions. In high-rep training, you should work with a weight that allows you to perform 8 repetitions in a set, gradually increasing that number to 15 per set. In heavy weight training (submaximal and maximal), you should choose a weight that you can lift 1-3 times, gradually working up to 5 repetitions in a set.

Therefore, when increasing the weight of the burden, you should first focus on the number of repetitions that can be completed with that weight.

However, it may happen that in the first set you can achieve the desired number of repetitions (while you are fresh and full of energy), but the number may decrease in subsequent sets. For example, the first set yields 15 repetitions, the second 13, the third 11-12, and the fourth may drop to 10. A similar pattern can occur with maximum and submaximal weights. This drop in repetitions is standard practice for beginners. Therefore, your goal should be to bring each set up to the desired number of repetitions (high-rep = 15; heavy weights = 5).

Thus, the second point is to focus on the number of repetitions in each set.

For a detailed guide on how many repetitions to perform in exercises, visit: https://makefitness.pro/skolko_delat_povtoreniy/

When to Increase Weights

From everything stated above, we can conclude that the increase in weights should occur after each set has reached the desired number of repetitions. This looks different for various training styles:

High-rep training. You perform 4 sets of 12-15 repetitions each (412-15). If you can do this, it’s definitely time to increase the weight. After increasing the weight, you will drop back to 8 repetitions in each set (48) and will then aim to bring each set back up to 15 repetitions with the new working weight.

Heavy weight training. If you can complete 4-5 sets of 5 repetitions each, this clearly indicates it’s time to increase the weights. After increasing, you will again drop to 1-3 repetitions per set and will need to work back up to 5 repetitions in each set.

To track when to increase your working weight, use a training diary.

I must warn you that many athletes mix these two training styles depending on the exercises. For example, heavy weights are suitable for:

High-rep training fits other compound and isolating exercises:

And so on. This approach to variety allows many athletes to progress quite quickly! But this does not mean that you can’t apply high-rep training in the bench press while using heavy weights for bicep curls with 5-6 repetitions!

By the way, you can check the technique for all these and other exercises HERE!

How Much to Increase the Working Weight

Usually, the weight increase depends on the specific exercise. For example, for the bench press, you can consistently increase by 5-7 kg or attempt to increase by 10 kg. In bicep curls (with a barbell or dumbbells), the weight increase typically hovers around 1-2 kg. The same pattern applies to other exercises: assess and adjust the increase in weights appropriately. Excessive increases will simply prevent you from completing the desired number of repetitions.

To choose a training program: https://makefitness.pro/programmi-trenirovok/

To select nutrition tailored to your workouts and goals: https://makefitness.pro/plan-pravilnogo-pitania/

In the video, you will find answers on how to select working weight and how to increase it: