Does the weight feel heavy? How to progressively increase the weight
🙏🏼Here’s the thing about progressive overload: some days are just “those days”… a poor night’s sleep can affect your workout, so you may use less weight.
But that doesn’t mean you won’t have an intense workout to failure…. yes… there is no exact number of reps… that’s just a guideline …if it’s 8 reps, plan to do 7…8 repetitions ..reaching failure on the eighth.
And if you go beyond that, increase the weight … and you should aim to reach failure on the first set, okay…once you’re already “warmed up”… finding the right weight for you is personal and may take a few days until you get used to it 😉
Aim for failure
Choose a weight that allows you to reach FAILURE within the prescribed number of repetitions in your workout.
For example: if it’s 8 reps… aim to reach failure on the seventh or eighth repetition…if you reach failure on the ninth or tenth, increase the weight…if you reach failure on the fifth or sixth repetition …decrease the weight 👍🏼
Appropriate weights
You’re unlikely to find the right weights on your first attempt when doing your workout for the first time… but little by little, you’ll adjust everything!
Tip
If you’re not used to using a controlled tempo and a full range of motion…you should readjust the weights…downward… until you adapt…remember that, as I keep saying, weight is the last “detail.”
Prioritize your form, tempo, range of motion, and appropriate rest intervals. And lastly, the weight!
Train to failure and progressively increase the weight
For example: if I’ve prescribed 8 repetitions… aim to reach failure on the seventh or eighth repetition…if you reach failure on the ninth or tenth, increase the weight…if you reach failure on the fifth or sixth repetition …decrease the weight, okay 😉
You’re unlikely to find the right weights on your first attempt when doing your workout for the first time… but little by little, you’ll adjust everything!
Here’s the thing about progressive overload: some days are just “those days”… a poor night’s sleep can affect your workout, so you may use less weight. But that doesn’t mean you won’t have an intense workout to failure…. yes… there is no exact number of reps… that’s just a guideline …
Here’s the thing about progressive overload: some days are just “those days”… a poor night’s sleep can affect your workout, so you may use less weight. But that doesn’t mean you won’t have an intense workout to failure…. yes… there is no exact number of reps… that’s just a guideline …
Remember… Tension-focused workouts are characterized by low reps, heavier weights, and longer rest intervals between sets.
Metabolic workouts are characterized by high reps, lighter weights (compared to tension-focused workouts), and shorter rest intervals between sets.
Ahhhh, and you may be wondering: What’s the best method for hypertrophy? Is training to failure all you need? THERE IS NO “BEST” METHOD! What matters is finding the right fit for your training routine! It’s recommended that you vary the stimuli to avoid hitting a plateau!
