Adjusting increments for different sets?

[Drewno]

What is the optimal increments to be increasing the weight between sets on any single exercise? I've been using 5lb increments for anything over 20lbs and 2.5lbs increment for those under 20lbs, and I can't help but acknowledge that I have no clue whether or not this is optimal. I've read in some places that increments should be as small as 10% at MOST, and some of mine are in the 25% range. Any help here appreciated!

An example from my routine:
Dumbbell Bench Press:
Reps :: Weight
12 :: 20
10 :: 25
8 :: 30
6 :: 35
12 :: 30
Switch to DB Flys
12 :: 25

DB Rows
12 :: 17.5
10 :: 20
8 :: 25
6 :: 30
12 :: 25
Switch to DB Pullovers
12 :: 30

[Maljonic]

I've never really thought about it, I just use the next heavier weight in the set, or the next peg on a machine. It's all in kg here though so it did throw me off a bit when I went to America. When it gets too easy I just move them all up one.

[jonny]

Originally Posted by Drewno

What is the optimal increments to be increasing the weight between sets on any single exercise? I've been using 5lb increments for anything over 20lbs and 2.5lbs increment for those under 20lbs, and I can't help but acknowledge that I have no clue whether or not this is optimal. I've read in some places that increments should be as small as 10% at MOST, and some of mine are in the 25% range. Any help here appreciated!

An example from my routine:
Dumbbell Bench Press:
Reps :: Weight
12 :: 20
10 :: 25
8 :: 30
6 :: 35
12 :: 30
Switch to DB Flys
12 :: 25

DB Rows
12 :: 17.5
10 :: 20
8 :: 25
6 :: 30
12 :: 25
Switch to DB Pullovers
12 :: 30

10% is a good guide. if your 4th set is 100kg the the 3rd set should be around 90kg (10% difference)

obviously this doesnt have to be perfect but if you start with a 10% increase u will be quite near to what the weights should be. then once youve done a workout if the intensities arent quite right u can make minor adjustments.

[Drewno]

Does not the BFL book itself have examples of going 30-40-50-60 on some sets for example? (And nearly identical increments for many other exercises?)

[Hamoth]

Originally Posted by Drewno

What is the optimal increments to be increasing the weight between sets on any single exercise? I've been using 5lb increments for anything over 20lbs and 2.5lbs increment for those under 20lbs, and I can't help but acknowledge that I have no clue whether or not this is optimal. I've read in some places that increments should be as small as 10% at MOST, and some of mine are in the 25% range. Any help here appreciated!

An example from my routine:
Dumbbell Bench Press:
Reps :: Weight
12 :: 20
10 :: 25
8 :: 30
6 :: 35
12 :: 30
Switch to DB Flys
12 :: 25

DB Rows
12 :: 17.5
10 :: 20
8 :: 25
6 :: 30
12 :: 25
Switch to DB Pullovers
12 :: 30

Exertion is your guide. Don't forget that for each set you have a number you should be following that tracks your exertion. If your second DB Rows only feel like a 6 when doing 10 at 20, then you need to up it.

I am weak enough still that I get my increased exertion without adding any wieght between sets on some exercises. On others, where I am stronger I have to double the weight every set. Your level of effort is your only guide.

[HeadSouth]

I'm curious when you know you should up the weight. For example I have been increasing the amount for my Bench Press, after I have been able to hit 12 on my second set of my max weight. However, now that I have upped it to 100 on my set of 12 to hit my high point both times I have been able to only get to 7, should I stay at that weight until I hit 12 or move the weight up?

[Hamoth]

Exertion is your guide.

I'm not quite sure what you mean by your second set of of 12...perhaps you can post some samples like some of the above...

You should be doing your sets not based on what you can get through, but upon the appropriate exertion levels for each set.

For example, let's say you are doing bench presses...it's not as much about what your max wieght is, but what your effort is at each stage. So for my first 12 benches, I am pushing 12 reps of 45 lbs for my first set and it is an effort of about 5 on a scale of 1-10.

So this is an entry from my actual log:

Bench Press
Set 1: 12 reps, 45 lbs, e=5 (perfect)
Set 2: 10 reps, 50 lbs, e=6.5 (should be 6)
Set 3: 8 reps, 60 lbs, e=8 (should be 7...I am over doing it)
Set 4: 6 reps, 60 lbs, e= 8 (perfect)
Set 5: 12 reps, 50 lbs, e=9 (perfect)
Inclined Bench
Set "6": 12 reps, 40 lbs, e=10 (perfect)

If you do set 5 and your level of effort isn't a 9 on a scale of 1-10, then you need to up it next time. If you do set 5 and you can't get get 8 reps out, then you over-shot and may need to lower it for that set. In BFL, all the sets are individual sets and aren't based upon a max-weight really. It's all about letting your degree of effort be your guide.

At least, that's my understanding.

[Chris]

Bingo! Excellent explanation, Hamoth!

[jonny]

Originally Posted by HeadSouth

I'm curious when you know you should up the weight. For example I have been increasing the amount for my Bench Press, after I have been able to hit 12 on my second set of my max weight. However, now that I have upped it to 100 on my set of 12 to hit my high point both times I have been able to only get to 7, should I stay at that weight until I hit 12 or move the weight up?

i aim to increase the weight every week but sometimes i know it wont be possible so i aim for an increase after 2 sessions. i can use the same weight for 2 sessions max but after that i must have some sort of increase.

on my last set of 12 if ive been doing 50kg squat and i increase it the next session to 55kg i might only be able to do 8 reps. when this happens i simply stick with that weight until i can complete 12 reps with it and then i increase again. the first time i might do 8 reps, second time i might be able to do 10 and eventually i get t =o the 12

[Chris]

There's also not anything wrong with doing 8 reps of a given weight, then immediately dropping some weight to squeeze out another 4 reps. So this might look like 8 reps at 55Kg + 4 reps at 50kg = 12 reps total. Then you still get 12 reps in AND you've increased the weight.