Time for another plate?

One of the questions I get asked most about resistance training is, "When is it time to add more weight?" A good rule of thumb is when using the current weight becomes easy. Of course, easy is a very subjective term. I am a hard head, and my threshold of a task being arduous usually involves an bruise, limp or a story I can tell for the next 20 years. For others, they fall off the "hard" cliff when the first beads of sweat appear on their furrowed brow.

So, I will give you Darryl's Law when it come's to easy. Let's say you are doing three sets of 12 repetitions of a dumbbell bench press. If you can do the same weight, in good form, for two consecutive workout sessions, it has become too easy. Move up your resistance 5-10 percent next time. Not so tricky of a concept.

OK, some side notes:

• Do not try to move up more than 10% in back-to-back sessions. Your muscles may be strong enough, but your connective tissues and joints may not be quite ready yet.
• More weight affects your balance. Take it nice and easy next time until you feel comfortable.
• If there was a day where you should take extra time stretching, the session where you are moving up weight is the day to do it.
• It will seem a great deal harder than last time. That is the point. In a few sessions, it won't anymore!

Some exercises are more complex than others, so it might be hard to move up 5-10% and still maintain good form. Also, some machines have weight plates that go up in greater than 5-10% increments. In both cases, try moving up to the new weight for the first set and then back down tot he previous weight for the next two. During the next session, do the next weight for two sets and the old weight for one. Within a week or so, you will be at your new personal best!

One other note, if you are never able to move up (e.g., stuck on 11 reps for the last three months), it is an indication you are not training with the right level of intensity and might be letting your mind shut you down early. You are at the gym to work, so push it!

In the next post, we will talk about how this principle applies to your career as well...