Thursday, May 6, 2010
Training Tip - When to Increase Weight
If you are familiar with Max-OT you know the rep range we shoot for is 4-6 reps. When you can get 6 reps on your own with good execution it is time to bump up the weight. That being said you don't need to get 6 reps on every set of an exercise before you increase the weight. That's one commonly misunderstood principle. Let's examine.
We'll assume you are doing 3 working sets of an exercise. If you hit 6 reps on the first set you need to bump up the weight for sets 2 and 3. You should not be getting 6 reps every set. If you are, your intensity needs to be examined.
The reality is you should be closer to 4 reps on the last set of any exercise. It is even OK to get only 3 reps on the final set.
Don't get into the mind set that you should always be getting 6 reps. It will limit your weight progression, however this does come with one warning.....Don't sacrifice weight increases for good exercise exectution. You always want to find the best balance of both.