How much weight should you increase a set by when seeking to progressively overload a muscle group?
This can truly make or break your gains, so let’s get it right.
Let’s set the scene…
- You’re working your biceps
- It’s the third set – EZ bar curls
- You look at your workout log and see that you got 11 reps on this set last week
- You’re therefore trying for 12 (or more) reps
- Quick visualization of the perfect biceps and some positive self-talk, then lift-off
- SUCCESS! 12 good reps completed!
Now you record ‘12’ in your workout log and write down next week’s 3rd set weight. But how much of an increase would ensure a smooth, continual progression?
My general rule is that the smallest increment is the best increment.
Why?
Because increasing weight dramatically is, in my opinion, the number 1 reason why people plateau.
They try EVERYTHING to break out of it. Supersetting, ‘confusing’ the muscle, forced reps… Everything except, heaven forbid, reducing the weight! (please note the sarcasm).
You will find plateaus an extreme rarity if you simply make small, incremental increases in weight.
What makes muscle grow?
Forced adaptation to ever-increasing demands. We do this by increasing the point of positive failure over time (increased reps and/or weight), in accordance with the THT principles.
Too many people rush weight increases in an effort to hurry results.
Too much weight = sloppy form = not stimulating the intended muscle (and potential injury).
Opt for small, incremental increases and get back on track. For me, the smallest increase I can make is 0.5kg, or about 1lb. This is perfect and ensures that, not only are workouts productive, but I remain injury free.
Train Intelligently!
Mark McManus
Good post Mark!
I also think that small increases are important and I’m trying my best to follow this principle.
However, my gym only offers dumbbells which increase in 2.5kg/5lb! So, do you have any tricks on how I can add just a little weight to the dumbbell? I was thinking of buying myself some magnets, but they are so expensive (and too light)!
Thanks Mark!
my own dumbbell set’s smallest plate size is 3lb, which means when i put one on each side of the dumbbell i have a total increase of 6lb. i’ve found this to be too much weight to add after i’ve hit that 12th rep.
searching the net, all i found was this 1.25 lb plate (im usually a pretty decent “googler”). thats still a total increase of 3lb / dumbbell though
https://www.exercise-equipment-parts.com/125-lb-5-kg-standard-olympic-p1255.html
any advice on where i can find some smaller plates?
Well guys, that sucks tbh.
@ Dorian. That’s why I like working out at home, I have more control. One idea is to get a chain that weighs about 1 lb and wrap it around the bar. It’s effective and inexpensive.
@ Brian. The 0.5kg plates should be fine. On a dumbbell, put 1 on 1 side only and hold the DB a little closer to this side. This prevents the weight from feeling lopsided and gives the small increment required. It works and it’s what I often do!
thanks for the advice mark- i’m fairly new to all of this, and your site has been a great resource. . i wasn’t sure if it was cool to have the dumbbell off-balance like that. good to know.
Thanks Brian. It shouldn’t ‘feel’ off-balance if your hand is in the right place though.
yikes, just realized my stupid math mistake earlier. 1.25 x 2 = 2.5, not 3. my bad! i researched microload plates and fractional plates and the stuff thats available seems unreasonably expensive. some other forums recommended using large washers from home depot as a cheap alternative.
@dorian: after changing my search terms i came across these inexpensive 1.25 lb standard plates. shipping isn’t bad either- $9 for 4 plates.
https://www.adamantbarbell.com/index.php?main_page=product_info&products_id=658
I thought that using the 8-12 rep range meant that we shouldn’t be able to get past 12 reps. You say in this post that if you got 11 reps on the last weeks workout you should be trying for 12 or more. I always thought that if you could get to 12 reps you would stop at 12 and then the next week you would need to up the weight as it must be too light. So for example tonight I am working my chest & triceps if I lift a 70lbs weight while doing an Incline bench press should I try and get as many as I can even if that means going past 12 or does doing that mean the weight I’m using is too light? If you understand me, can you clear that up please.
Also you said not to up the weight too much, do you think it would be okay to add say a 2.5lbs weight only to one side of a Barbell or would that have a negative effect, at the min adding 5lbs each week is too much and my form isn’t what it should be.
Interesting post Mark, thanks for the info. I’ve been following a progressive overload based plan for over 6 months using a similar principle (switched to your version about 3 months ago), but I make sure that I hit 12 or over reps on 2 consecutive weeks to further de-risk injury! (I have a weak shoulder from a dislocation).
Recently I’ve moved from fixed to free weights at my gym so I’m having a couple of weeks of finding the optimum weights – training without a spot is difficult!
Sorry to be a bother but here is another dillema, I have just finished a chest workout and I used a 72.5lbs barbell for a Incline bench press and did 12 reps, on the second set I was only able to hit 11 reps. What should I do next chest workout? Do I up the weight of the 1st set and 2nd set or should I up the weight on the 1st set and keep the 2nd set at the same weight until I can get 12 reps?
Cheers
Excellent advice Mark. I fell into this trap back in my bodybuilding days and am still guilty of it sometimes. I am a big fan of bodyweight circuits with a weight vest right now because i can increase the weight in my vest by only 1 pound at a time.
The SoG
@ Who Am I. Yes you are aiming for 12 reps max. But, if on a given set, you can do an extra 1 or 2 reps, do them and make a note for an increase next week.
Don’t load a barbell unevenly. You can get away with this with a dumbbell, but not a barbell.
In the scenario you described, you would only up the weight on the first set next week. 2nd set next week is 72.5lbs.
@ Chris. It can be done though, I’ve managed all this time. I think you should move up after hitting 12 once but you know you’re own body. Good luck.
@ SoG. Sounds cool man, very primal 😉
Thanks Mark, really appreciate the help.