How do most people work out how to increase weight in a hypertrophy workout?

Discussion in 'Fitness & Nutrition' started by nLinked, Oct 18, 2009.

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  1. nLinked

    nLinked New Member

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    Here are the different ways of progression I have seen:
    - Increase the weight for each exercise by 5% every workout
    - Start with a weight that you can do 6 reps with, and one day when you can do 8 reps with the same speed and form, increase the weight to make it 6 reps again
    - Increase the weight when you can go above your target rep

    Whats best, or how do you normally do it?

    In addition, what about the above in relation to sets? If I do 3 sets for each exercise, should I increase the weight ONLY when I can do say 6 reps for each set (6/6/6) and not when I'm doing 6/5/4 reps?

    Or, should I base it on being able to do 6 reps on set 3? If I did it this way, that would make set 1 too easy. Then I won't know whether to carry on past rep 6 for set 1 or stop there.

    Oh so confusing. I want to keep it simple but question everything.

    I am well past the foundation stages of my body and now want focus on hypertrophy. I prefer split routines (3 days) at the moment. Need some advice on establishing the weight and when to go about increasing the weight (progression).
     
  2. JeremyD

    JeremyD New Member

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    There's your answer brotato
     
  3. Cabbagekid-108

    Cabbagekid-108 New Member

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    -get a training partner
    -feel your muscles getting worked
    -do 3 sets of 6-10 compound exercises
    -avoid overtraining

    Also look into the 5/3/1 workout program
     
  4. romostud22

    romostud22 New Member

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    I have the book on the 5/3/1 program if you want it. PM me and I can hook it up.
     
  5. ices

    ices New Member

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    Get stronger than you are now, and you will get bigger than you are now.
     
  6. Ficus

    Ficus OT Supporter

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    look into bill stars 5x5 routine, its pretty good for body building
     
  7. grimstone

    grimstone magic murda bag OT Supporter

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    get on a good routine aka. 5/3/1, bill start 5x5 the routine in the sticky do it for 6 months get back to us then
     
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