When To Progress

[Legion Kreinak]

Another quick question, I was thinking of doing 10-14 reps for my exercises, 11-13 being the targeted numbers, and 10/14 being the numbers that determine whether or not I increase the weight. Okay, what I mean is if I can only do 10 repitions with the weight then it's too heavy. If I can accomplish 14 it's too light and I should increase it. Anything in between is adequate for the time.

Would that be a good guideline to follow for increasing the weight? And I noticed with the weights I use now I can still do like four extra reps per set, but I still feel a lot of burning in my muscles, so I wasn't sure if I should increase the weight.

 

[Scaggs]

Well I use 12 as my absolute max for any major movement expecially compound movements.

But for Polishing moves, like on my very final set i will sometimes bring them up to maybe 14 15 and just try to squeeze harder.

In the routine im in right now, it calls for 7-9 failure but still put up 10-12, (thats with cheat or forced reps)

Scaggs

 

[Legion Kreinak]

I may start using 8 as my norm, and 7/9 determine whether to increase or not. Should I do that and keep boosting the weight up until I can do 8 but not 9? Or is that too little a gap (I mean, one rep...)?

 

[Greek Freak]

there is normally no reason to go over 12 reps unless your training soley for endurance. I would keep it between 6-10 if possible. If you feel that your going too heavy just slow down the tempo on your movements.

 

[Legion Kreinak]

Now, what exactly do you mean by "endurance"? Because people tell me not to use weight lifting for endurance, but rather sprints, hittin' the heavy bag (because I wanna box), and doing cardio for endurance.