When and how to improve the working weight in strength training

Catching up with the same weight, you come to a standstill, not only in the growth of muscles, but also in losing weight. Your body adapts to the load, and after workouts you do not get any muscle hypertrophy, or an accelerated metabolism, which tend slimming people.

Improving operating weight - a requirement to practice in the gym and at home. However, it is too fast an increase will not give anything good, and may even lead to injury.

When to increase the weight: the rule of "two for two"

If you want to increase muscle mass, it is likely to use a small number of repetitions and weight close to the maximum lump sum.

It is important to understand that in order to progress the weight must be such that the latest iteration in the approach was on the verge of giving muscle. The rule of "two for two" allows you to determine when you stop to engage muscles to failure.

This rule was proposed Bichlom Thomas (Thomas Baechle) in the manual "Fundamentals of strength training exercises and" (Essentials of Strength Training and Conditioning). Here's how it sounds.

If the latter approach any exercise you can do two reps more and do it the last two sessions, it is time to increase the weight.

For example, you do 4 sets of 8 repetitions of lifts dumbbells for biceps. If you can do 10 repetitions in the last set two workouts in a row, then it's time to increase the weight.

There is another, faster option for improving the working weight - fixed circuit approaches.

How to increase the weight in the gym

For fixed approaches

If your plan includes 4 sets of 10 repetitions, and in the latter approach, you can perform the exercise as many times as in the first, it is time to increase the weight.

When you try to do the exercise with the new weight, number of reps naturally declines. For example, in the first approach, you'll have to perform 10 reps, the second - only 8 and in the third and fourth - in 6. This is quite normal scheme for the development of a new weight.

Gradually, you will increase the number of reps until you can perform 10 reps in all four approaches. This means that it is time to increase the weight again.

Unlike the previous scheme "two for two", in which case you will not have to check yourself with extra reps in the latter approach. As soon as the number of repetitions in all approaches equaled - increase the weight.

What to use the scheme? Decide for yourself. In my view, the rule of "two for two" allows you to make your workouts more secure and to make sure that an increase in the weight of equipment will not be affected.

The pyramidal training

The pyramidal training changes and working weight and the number of repetitions.

The uplink pyramid you start with a large number of repetitions with a low operating weight and gradually increase it, reducing the number of repeats. For example, in the first approach, you do deadlifts with a barbell 60 kg 12 times, then - 10 times in 65 kg, 8 times - 70 kg and 6 times - 75 kg.

Warm-up sets with light weight are not performed to complete failure of muscles. This should only take place in the latter approach with the greatest weight.

Downward pyramid, on the contrary, begins with a short approach with the greatest weight: exercise performed to complete failure of muscles in the subsequent approaches weight is reduced, and the number of repetitions growing.

To increase the weight in pyramidal necessary training as well as with a fixed number of repetitions. It is best to focus on the shortest approach to the most heavy weight.

If the heaviest approach to muscle failure, you can perform more reps than required by the program, it is time to increase the weight, and in all approaches, including a "warm-up" with a lot of repetition and small weight.

If you are just starting to do, you can increase the weight by 5-10% when doing a long time - at 2-5%. Usually it is 1-2 kg for small muscle groups and 2-5 kg ​​- large.

How to increase the weight when practicing at home

You can use a universal rubber fitness belt. If you are just starting to engage in fitness, they can be used to facilitate the implementation of some of the exercises its own weight, and if you, on the contrary, it is necessary to increase the load, the tape make it without dumbbells and pancakes.

Each band corresponds to a certain number of kilograms. For example, there is a belt creating tension similar to 23 kg and has a thin pattern replacing only 5 kg.

Typically, the tape is distributed by color and each company has its own manufacturer-weight ranges. This kind of support, with the help of which you can develop targeted muscle groups and prepare for the implementation of bodyweight exercises.

Not everyone can be wrung out with proper technique at least once. Pulling on a rubber band, you can do it without any problems, gradually preparing the muscles to stress.

The same applies to pull-ups, squats on one leg push-ups on the bars, and other exercises. As the change to thinner gum or increase the number of repetitions.

You can also use tape to complicate the exercise bodyweight or free weights available. For example, you can perform squats or lunges with tape, belt thrust to the chest, leg ups and other exercises. But after training with them, you can do stretching exercises.

And one more opportunity to increase the load out of the gym - the more difficult exercises. For example, the deadlift with dumbbells can be complicated, doing it on one leg, the usual push-ups replaced by push-ups in a handstand and the usual squats - squats on the "pistol" or "Shrimp."

To prevent injuries, increase the difficulty gradually and learn more about the technique of each exercise.

When it is not necessary to increase the weight

Increasing weight, and watch carefully to see if it affects the performance of the technique.

For example, if you increase the weight on the bar during squats and after the first approach knees began to wrap inside, and back - to bend, so you still have to increase the weight early.

Getting used to perform exercises correctly, you are harming your health and increase injury risk in future. Therefore, if you feel that you can not perform an exercise correctly, you should reduce the weight and secure the correct execution.

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And how often do you increase the operating weight?