Not increasing weight for a while

jkay · 08-01-2008

Hi all,
I haven't been able to increase the amount of weight I left for a while now, even though I'm continually aware of when I can. I've lifted heavier than ever before on some exercises and even doing this for several weeks, I can't lift more. I try, but if I do it, I can't make it through to the last set of 12 reps for the 2nd exercise, so I have to make sure not to lift too heavy too begin with, even though it can be tempting.
Is this normal? How often should I be progressing?

winnie · 08-01-2008

I think Bill said that if you are at a weight where you can't make it through the whole exercise, stay there. Do what you can, and once you get stronger, then you can finish the whole exercise. Eventually you can move up again. It's important not to get bogged down. It's easy to never increase the weights once you do.

Chris · 08-01-2008

I have a slightly different take. During your second set of 12 (and sets just before) you are supposed to be approaching failure. I would advise you to pick a heavier weight, do it for as many as you can.. but keep a lighter weight next to you and complete the set with lower weight. A spotter helps too.. it's all about forcing your muscles to respond. Keep pushing with the higher weight and each week you'll be able to squeeze out 1 or 2 more reps with it. Eventually you'll be past the plateau.

And FYI this technique is called a "drop set".

Another option is to simply change exercises. Oftentimes a plateau like this is a signal that it's time to change your routine. Try another type of move for that muscle group for a while.

Dulish · 08-01-2008

What Chris said

Another thing to try is to buy micro weights (platemates is one brand) which adhere magnetically to the weight plates on the bar... you can then go up 1.25 or 2.5 lbs at a time instead of having to go up by 5 or 10. They are brilliant for breaking those plateaus in my experience, ymmv

winnie · 08-01-2008

Also, wrist straps with weights on them.

yakubu · 08-01-2008

Quote:

Originally Posted by jkay

Hi all,
I haven't been able to increase the amount of weight I left for a while now, even though I'm continually aware of when I can. I've lifted heavier than ever before on some exercises and even doing this for several weeks, I can't lift more. I try, but if I do it, I can't make it through to the last set of 12 reps for the 2nd exercise, so I have to make sure not to lift too heavy too begin with, even though it can be tempting.
Is this normal? How often should I be progressing?

you are supposed to increase the weight every single week without fail. if u lift the same weight u'll just get the same results. if u want to see more results in ur physique its essential that u are continually increasing weight.

maybe u are trying to increase it by too much. a good rule of thumb is to increase by 5%.

sometimes i only increase the weight by 0.5kg. this can be difficult if u are in a gym were the weights only increase by 2kg or wotever and the answer to that is to buy adjustable dumbells and work out at home

jkay · 08-01-2008

I definately cannot increase weight every week for *every* exercise but usually 1 or 2 per week I can increase a little. One problem is that most weights go up by 5# at a time...2.5# intervals would be better. Those 2.5# strap on weights sound like a good investment. Any opinion as to whether magnetic or wrist weights are better and why?
Anyone use these or have the same problem?
Thanks for your help everyone

winnie · 08-01-2008

So far I've been able to increase the weights every time (sometimes by only 2.5 pounds), except for one exercise, one time. The other day, I was still kinda tired from the previous night (didn't sleep enough) and I wasn't able to increase biceps (final exercise of the day). In fact, I actually didn't even go as high as I had the previous work out.

However, the next time went fine, and I haven't had any other trouble.

I think the thing is to push yourself as hard as you can. If you do that, and the weight doesn't increase, then whatever. But keep doing it. If the weight never increases, see about adding a small amount (like one pound or something).

jkay · 08-01-2008

Yeah I definately can't increase it weekly so the only solution I see is to buy the 2.5 pound attachable weights, or keep pushing myself as hard as I can with the current (too) heavy weight, right?

Chris · 08-04-2008

Yeah... or again, change exercises. Either way is fine... but just keep pushing yourself.

08-01-2008	#1 (permalink)
jkay Senior Member Join Date: Mar 2008 Location: Washington, D.C. Posts: 108 Blog Entries: 24	Not increasing weight for a while Hi all, I haven't been able to increase the amount of weight I left for a while now, even though I'm continually aware of when I can. I've lifted heavier than ever before on some exercises and even doing this for several weeks, I can't lift more. I try, but if I do it, I can't make it through to the last set of 12 reps for the 2nd exercise, so I have to make sure not to lift too heavy too begin with, even though it can be tempting. Is this normal? How often should I be progressing?

08-01-2008	#3 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,981 Blog Entries: 77	I have a slightly different take. During your second set of 12 (and sets just before) you are supposed to be approaching failure. I would advise you to pick a heavier weight, do it for as many as you can.. but keep a lighter weight next to you and complete the set with lower weight. A spotter helps too.. it's all about forcing your muscles to respond. Keep pushing with the higher weight and each week you'll be able to squeeze out 1 or 2 more reps with it. Eventually you'll be past the plateau. And FYI this technique is called a "drop set". Another option is to simply change exercises. Oftentimes a plateau like this is a signal that it's time to change your routine. Try another type of move for that muscle group for a while. __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

08-01-2008	#4 (permalink)
Dulish Senior Member Join Date: Jun 2008 Location: Virginia Posts: 180	What Chris said Another thing to try is to buy micro weights (platemates is one brand) which adhere magnetically to the weight plates on the bar... you can then go up 1.25 or 2.5 lbs at a time instead of having to go up by 5 or 10. They are brilliant for breaking those plateaus in my experience, ymmv __________________ Just call me Lo W5D1: 137 (-6) W3D1: 140.5 (-2.5) W1D2: 143 12 week Goals: Lose 20 lbs of fat Gain 5 lbs of muscle Fit into size 2 pants Regain VO2Max Regain cardio and muscular endurance (oh, and look HOT again )

08-04-2008	#10 (permalink)
Chris Senior Member Join Date: Sep 2007 Location: Upstate NY Posts: 1,981 Blog Entries: 77	Yeah... or again, change exercises. Either way is fine... but just keep pushing yourself. __________________ "Half ass effort gets you half ass results." "Negative people can clear a room quicker than a fart." "You don't think your way to a new way of living. You live your way to a new way of thinking."

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08-01-2008	#2 (permalink)
winnie Senior Member Join Date: Jul 2008 Location: Southern Mississippi Posts: 197	I think Bill said that if you are at a weight where you can't make it through the whole exercise, stay there. Do what you can, and once you get stronger, then you can finish the whole exercise. Eventually you can move up again. It's important not to get bogged down. It's easy to never increase the weights once you do.

08-01-2008	#5 (permalink)
winnie Senior Member Join Date: Jul 2008 Location: Southern Mississippi Posts: 197	Also, wrist straps with weights on them.

08-01-2008	#7 (permalink)
jkay Senior Member Join Date: Mar 2008 Location: Washington, D.C. Posts: 108 Blog Entries: 24	I definately cannot increase weight every week for every exercise but usually 1 or 2 per week I can increase a little. One problem is that most weights go up by 5# at a time...2.5# intervals would be better. Those 2.5# strap on weights sound like a good investment. Any opinion as to whether magnetic or wrist weights are better and why? Anyone use these or have the same problem? Thanks for your help everyone

08-01-2008	#8 (permalink)
winnie Senior Member Join Date: Jul 2008 Location: Southern Mississippi Posts: 197	So far I've been able to increase the weights every time (sometimes by only 2.5 pounds), except for one exercise, one time. The other day, I was still kinda tired from the previous night (didn't sleep enough) and I wasn't able to increase biceps (final exercise of the day). In fact, I actually didn't even go as high as I had the previous work out. However, the next time went fine, and I haven't had any other trouble. I think the thing is to push yourself as hard as you can. If you do that, and the weight doesn't increase, then whatever. But keep doing it. If the weight never increases, see about adding a small amount (like one pound or something).

08-01-2008	#9 (permalink)
jkay Senior Member Join Date: Mar 2008 Location: Washington, D.C. Posts: 108 Blog Entries: 24	Yeah I definately can't increase it weekly so the only solution I see is to buy the 2.5 pound attachable weights, or keep pushing myself as hard as I can with the current (too) heavy weight, right?

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