When is it time to increase reps? When the soreness goes away?
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on 5/7/2009
by
Patrick | filed in:
Exercise
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Best Answer
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DareDevil
May 08, 2009
1:25 AM
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You should let your muscles fully recover before you hit the weights hard again or you will be wasting your time !! Muscles must recover to grow and get stronger !! Increase reps or weight apprx 5% whenever possible, as long as you can still use proper form. Use a spotter whenever possible ! Good luck !!
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Answers
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sexybeast
May 09, 2009
2:10 AM
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Yeah, moneyshot's right. I didn't mean to increase the number of reps, just the weight. Thanks money! lol
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The Beast
May 08, 2009
3:45 PM
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Okay let me take a moment and break this down to all of you!
First when I say increase reps, depending on your style of lifting ( example every time I touch that bar I try do do 1 or 2 additional reps to the point where I reach my particular rep range example again whatever your goal is you should be lifting in a particular rep range - 4 to 6 or as some like 5x5's / 8 to 12 / or 15 to 20 the last I am not a fan of but for some it works ) then when you reach the top of that particular rep range you increase your weight ( some set limits, my suggestion is to set your own limits) if its 5lb or 10 lbs or whatever, you increase the weight to a point where you barely get the beginnig reps of your particular rep range, then each workout or each time you grab that weight you increase your reps till you can do the top of your rep range!
second key is weight increases some like to increase weight instead of reps, then increase a little each time you grab that bar.
third key is variability every couple workouts mix up the exercises to prevent boredom and stagnation.
This is what I am talking about increasing reps.
Fourth key is proper nutrition and supplementation with it dont be so caught up on your recovery time if your following a properly set up work routine from reputable experts your recovery will be fine. If you want strength and growth hit those muscles with compound movements hard and get the hell out of the gym and go do something fun! lol.
Biggest thing is make sure your Protien levels are up or your going to put your body into a catabolic state and you will end up losing more muscle tissue than you build.
I am always availabe for advice and you can reach me by messege here or if I dont respond hit me at bodybuilding.com my bodyspace thier. my contact info is on my profile page. ( dont be afraid to ask me, I dont charge for advice; only if you come to my Studio and I train you 1 on 1 ).
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Thank you Charlie, its cool of you to spend that much time, and share the info above. I appreciate it cuz I dont wanna waist my workout or hurt myself, much respect to you, thanks much. - lilrnohope
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No problem, believe me its my pleasure to help, if the boys would not have helped me I probably would have lost interest in weight lifting or got hurt so its my way of paying back to a great sport! - charlievan
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MoneyShot
May 08, 2009
3:48 AM
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what do you mean by increase reps? no need to increase rep ranges every workout. only increase the weight if you can
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sexybeast
May 08, 2009
1:59 AM
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Yup. Listen to charlie and DD man. They both know what they're talking about. They're the ones who have been teaching me. BigDawgWalk and plucky know their stuff too. Increase those reps man! I try to do more every time or every other time. And let those muscles heal or you'll never see progress.
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Thanks brotha, your advice is well received, much respect. - lilrnohope
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DareDevil
May 08, 2009
1:25 AM
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You should let your muscles fully recover before you hit the weights hard again or you will be wasting your time !! Muscles must recover to grow and get stronger !! Increase reps or weight apprx 5% whenever possible, as long as you can still use proper form. Use a spotter whenever possible ! Good luck !!
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The Beast
May 07, 2009
1:48 PM
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You should be increasing reps, or weight at every workout. Its called Progressive Resistance training.
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See, this is an example of why Im thankful for this site. I have only been increasing reps, and I wait 2 or 3 weeks to increase. THANK YOU charlie, I apprecitate you! - lilrnohope
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