5d • General discussion
How to know when to increase your weights?
So you’re consistent in the gym, you’re lifting 2-3 times per week and logistics are no longer the issue.
But, you’re not sure when to increase the weight on the bar, take out the heavier pair of dumbbells, or challenge yourself a little more on that bodyweight exercise.
Here’s a tip that will help you.
After you finish your LAST SET, ask yourself,
“How many more reps could I have done with a gun to my head, for that exercise?”
If your answer is, “More than 3 reps,” then it is time to increase the weight next time you do that lift.
A good goal for the upper body lifts = add 5lbs.
For the lower body lifts = add 10lbs.
To get stronger, we need to spend time working at RPE 8 for 3-6 repetitions.
That means leaving 2 reps left in the tank.
The moment you feel like you have more reps left in the tank, it’s time to increase the weight.
Let me know if this helped you, and make sure you check out my world class S&C programs for Grappling, and MMA performance, here;
The 5-3 Fight Method for Grappling;
The Resilient Combathlete Strength System;
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How to know when to increase your weights?
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