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I know this is a noob question but some of you are trainers/more experienced so I wanted your input. I've been “lifting” for a year. First half of the year was light weights, no real structure or anything. The last 3 months i've followed a weight lifting routine and been wondering, what if the 5 lb's per week to add is too much? I know that sounds pathetic but on some things, it's a large percentage increase. 5 lb's per week is the general rule, but do you guys do something else? For pull ups(35 lb's weighted)/dips(55 lbs) and other things, 5 lb's is a lot to add each week. Obviously it's not an issue on a squat/bench/deadlift. But on some tricep/bicep exercises, it can be a lot week to week.Thoughts would be greatly appreciated.
There is no REAL general rule to how to add weight. A lot of systems set numbers to provide a guideline. We all progress at different rates. So there are a number of options for progress here. I'm going to name a few i use depending on what stage of training i'm in.1) If you stall back off 10-20% and start working back up. 2) Wave the load from workout to workout, using weights between 60-90% of max for a few weeks (6-8 i usually do) i try to keep the volume consistent regardless of weight3) The Ladder system (My favourite) i learnt this from A book by Pavel and it works for everything. 4) Choose a different variation of the exercise: Close grip bench/ Bench press- Box squat/ Back squats- Inverted row/ barbell row.There are lots more but these are some that have worked well for me and my clients.Hope it is useful
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