Friday, April 25, 2014
At some point in your weight training program you will realize that what you are doing isn't enough to get the results you want. You might feel like it is time to add more weight and the question is how much. Wayne L. Westcott and Thomas R. Baechie refers to the double-progression system in their book "Strength Training Past 50" as a method to add weight with less risk of injury. Let 's say you are doing biceps curls with 10# weights for 12 repetitions. After several sessions, maybe weeks or months, you start adding to the 12 reps working your way up to 16 reps WITH GOOD FORM. After a few sessions, increase your weight by about 5% at your 12 rep goal or even less. When you are ready, work your way up to 16 reps again. The heavier the weights the longer it will take to work up to a 16 rep goal. With that in mind, if you are using a 10# weight adding about 5% brings your total to 10.5. Most gyms only have weights in certain increments and 10.5# is not one of them. If you wanted to go with 11# you would have to hold 2 weights in hand to total 11#. I do it all the time on Sat. morning. It can be done, but you might be worried about dropping a weight on your toes. If you are so inclined to go from 10-12#, you have to cut back on your reps. Remember double-progression. #1. Increase your # of reps. #2. Increase your weight and drop you reps. #3. Gradually increase your reps again. Repeat #1-3. The point is, increasing you weight progression is necessary to get stronger. Don't let good sense go out the window. Always use good form and breathe!