Knowing when to increase weight

[MLSFan]

do you want stop at 50 lb, 100 lb, 200lb, 400 lb, 800? your goal to set a record or to enjoy working out?

you don't really have to increase weight if you want a good work out

bulking up muscles by increasing weight, but getting into shape/getting stronger only requires enough muscles for body weight exercises

I'm at a weight I find comfortable for the past 2-3 months, and I may increase it or decrease it. I see no reason to change it for the sake of bulking up. I am still getting stronger even without increasing the weight

[Kings Gambit]

Originally Posted by riaelise

Knowing when to increase weight

Good question.

For me, as a standard on my non-Crossfit weight training days, I do the following:

* If I can do TWO sets where I do not fail on the 8th rep, I'll increase the weight.

Sometimes, if I am just looking to maintain what I have, I'll up the reps to 10 per set. This means, that I should find the very last (10th) rep of the set very difficult but not fail on it. If I feel that I could have done another (11th) rep, then its time for a slight weight increase.

[jgn2013]

When you can perform 3 x 8 or 3 x 10 of an exercise at a particular weight, it's probably time to increase the weight. Ideally, you want 6 to 8 reps per set for most exercises. The goal should always be increasing strength. Bulking up isn't a concern for most women unless they train hours upon hours per day (or take "supplements").

[Seija]

Try different types of exercises, too. If you always do the same kinds, you are only working the same muscles in the same ways. Even small changes in positioning will hit different parts of the same muscle, and make the muscle work in tandem with other muscle groups differently and in varying degrees. The simplest example I can think of is the difference between bicep curls and hammer curls. The difference between holding the dumbbells palms up (bicep curl) vs palms in (hammer curl) does not seem like much, but it matters.

[stevie60]

You said your goals were strength and endurance. sounds like you strength is fine. Instead of raising the weight, lower the weight and do sets of 15 or more reps. That would be more to endurance. If you really want to lift heavier, try a pyramid, start with four to six reps at 20, two more at 25, one or two more at 30 then a few back at 25, and a few back at 20 or even 15.
This will totally trash any muscle group you are working on. On something like squats or bench press, it requires a machine unless you have a few people standing by to constantly be changing the weights.

Doing the same routine, the same exercises with the same weight in time will not give you the gains you are looking for. You need to change it up. Change routines and exercises. Work each muscle from every possible angle.

And when you think you are in excellent physical condition, take a yoga class and you will be humbled.

[SoCalbound12]

There's no real magic time to "know." Just add weight, even if it's only a small bit to see if you can do it. Keep doing that until the reps are too hard for you to do with good form. Then scale it back down and settle on that weight. Try this at least 1 time a week. Don't sweat it if you aren't ready to progress yet. Adding weight becomes more difficult after some time.

[riaelise]

Just wanted to say emphatically thanks guys for all of the pets. Very useful info.

Stevie worked out with my trainer today and it was endurance, doingmany reps at a lower weight...all I can say is damn. Did pyramids too,including pyramid push ups.