I recently started the bodybuilding program, and when it comes to progressing, I’ve noticed that I tend to overthink my weekly weight increases. For my exercises, I’ve been following Alan Thrall’s recent video advice of adding weight to the last sets, but I’m still fixated on the idea of adding “5” pounds each week and not slowly mastering the weight instead. How can I shift my mindset to better appreciate the process of slowly mastering each weight increment?I sometimes feel like I’m missing out if I don’t add more weight, even though I know I am getting stronger.
JMW,
I can understand where you’re coming from. We want to add weight regularly to make “sure” we’re getting all we can out of our efforts. That said, I would not expect anyone to get stronger each week for a long period of time. Rather, I predict strength increases are probably on an every 3-4 week schedule for the majority of people’s training career. Knowing that we should only add weight when we are actually stronger, I would take comfort in the fact that lifting 5lbs more or less is not going to make a significant difference in strength or hypertrophy gainzZz™. Rather, the range of acceptable intensities, e.g. the weight on the bar, is WIDE. Regardless whether you add or remove 5lbs (or more) from the bar, the weight is still likely to be equally as effective at driving improvements in strength. You’ll know when it’s time to add weight, as your warm ups will indicate to you that your performance is good on a particular day. I do not think I would add weight on the last sets for any sort of progression or adaptation rate benefit, but that’s just my 0.02.
-Jordan
5 Likes