How long should I wait before using more weight when lifting...
 

I just started working out again.. I have some weights... right now im at X. After how many workouts should I try to increase the weight? Assume the weight I'm starting on is practically the most I'm able to do reps with when I started.

BTW its arms, mostly biceps

I don't know the true answer but probably when you're ready. If what you're lifting now isn't providing enough resistance and seems light, move up. I move up to a new weight where I can do the same number of reps as the previous weight but it takes a lot more effort. Eventually it seems light and I move up again and so on.

I would do that after 3 weeks. You can get many different opinions on this...the sure is no need to be rushed.

yup about 2-3 weeks, when working out 4 times a week. at that time you notice the weight your lifting getting easier, bumo it up a few more pounds

a good indicator to to increase weight, is the ease of the final set. by example...


say you do three sets of ten at optimal weight...on the third set try for more than ten...if you can accomplish 3 or more reps than what your set amount originally was, increase the amount of weight by 10-15 lbs the NEXT time your scheduled to work out that part of the body...if you work out consistently...youll be adding weight every two weeks until you reach plateau...

When you reach plateau...you need to start working every set until failure....lift and do as many reps per set as your body will let you...

give it about 2 to 3 weeks. that should give you time to heal

you should be able to slowly increase every week, not alot but maybe 1-2lb's per week (for smaller muscles), and 5lb for larger, then take a week off like once every 3 months.

i work out twice a week .... and if i can get my reps for two workouts i up it ....

Awesome.. I'll go up to 15 pounds per arm next week

Just add weight if it's comfortable to lift. Especially if you just started back you're in the prime to hurt yourself! I know that when I go back I mentally think I can lift just as much as I did when I quit working out (which is never the case).

Just slowly add weight because adding more and more weight is not going to benefit you at all. It's about getting back into shape, not how much you can lift. Take is slow and you'll be fine. :thumbsup

if you're trying to bulk you should increase the weight as long as you can lift that much. you should always lift until you cant lift anymore. bulking use enough weight so you can do 6-8 reps and if your cutting it should be a lot higher at about 16-20. since you're just starting make sure you rest good before you work out the same muscles again.

I want huge arms, to scare off computer nerds

what kinda comment is that? how could you give a number when every different exercise you can do uses a different amount of weight?

and if you're worried about hurting yourself make sure you stretch out really good before and after and sometimes during. also warm up and cool down.

push yourself
add another 1oo to your bench

Um, ok. :1orglaugh

All I'm doing is arms, and I only have one weight right now, I'm not going to the gym.

When I used to work out what I would do is base it on the type of body I was going for.
If you want athletic do more reps at smaller weight etc.

As for time... only your body will know. When it starts getting easier, increase the weight. If you're having too much trouble go back to the smaller weight. You don't want to injur yourself.

It is completely up to your body.

how big are your arms now

Definitely don't rush as most said. 2-3 weeks seems about right. I do it each month.

I try to work out everyday. For the past month I've only been able to work out 3-4 days per week (too much other stuff). I actually prefer it this way.

That's true. Also if you're trying to mold your body I think more reps are better. If you're going for strength, fewer reps, heavier weights.

I go for midrange. I want power and strength as well as definition.

I REALLY suggest you DON'T work just one body part! If you want to gain strength, then you need to do the bench press, pull ups (or pull downs), barbell rows (or dumbell rows), dead lifts and squats. This is the most simple routine, but you have to have all of these to build a strong body. If you just work one body part and neglect the rest of your body, you're doing yourself a diservice. Your body is one unit, not a collection of removable parts, so you need to work it like a unit for optimal health and strength. If you work your entire body, you will have better strength gains.

I suggest you split your body up into a routine so that you are only hitting one body part a week. Here's an example:

Day 1 - Biceps, Triceps, Shoulders
Day 2 - Legs, Abs
Day 3 - Rest
Day 4 - Back, Chest
Day 5 - Traps, Lumbar, Abs
Day 6 & 7 - Rest

You don't have to do it like this, but this is similar to the routine I'm using now. I've added almost an inch to my arms in 2 months, but I'm also bringing out more shape in the rest of my body too. If you only work your arms, you'll only look good in a sleeveless shirt. However, since if you work your whole body, you will look good no matter what you're wearing, or not wearing.

Feel free to PM me if you want a more complete routine to work with. :)

PS, I'm not just some jack-off with a few ideas, I'm a professional fitness writer, so I've got a clue. :winkwink:

Think it might be kind of hard to do all that with 50 pounds worth of weights in my bathroom.

:(

My dick is already big enough baby

Then clear some garage space, get a bench, a barbell and some more weight.

I have garage space... too many spiders though... I'm scared of spiders, they would hide all over that stuff.

:1orglaugh

But no, my own strategies have worked quite well in the past.

depends on your progression. for example, last month i started benching:
15 reps of x lbs.
12 reps of y lbs.
9 reps of z lbs.
i could barely put up the ninth rep of z lbs.
i kept those weights until i felt comfortable putting up the ninth rep of z.
then i bumped each set up by 20 lbs. i'll continue to do that until i am comfortable and then go up again etc.
if your lifting weights and you're wondering when you should increase the weight that means that you aren't challenging yourself from the start. problem is that i "try" to work out, but find myself on gfy during all my free time.....go figure.

nah i was actually just wondering whats normal... so i'll know if im not progressing enough. 2-3 weeks sounds good I was thinking it would be shorter.

Good luck then. If you're going to the Atlanta show in May, I'll try to find you, peel off my shirt and show you what you could accomplish with a whole body workout. Of course, I'll also do that to try to get all the women present to take an eye full. What can I say? I'm an attention whore. :winkwink:

50 pounds worth of weights? That's like one dumbell. How much are you curling with, 5 pounds? lol

What a genius, thats been explained in this thread already.

What a great idea - keeping the 50 lbs. in the bathroom for your workout!

I suggest 5 minutes of cardio using the lotion, tissue paper, and hustler in the magazine rack before your workout.