I keep having to lower my weights by a couple Pounds on each set. What am I doing wrong?
7 min read
Asked by: Carlos Deiter
Should you lower the weight each set?
To complete successive sets the weight must be lowered each set. Because we can not repeat a max effort with such a short rest, the weight must be lessened to achieve the same number of reps on following sets.
What happens if you keep using the same weight?
“When you train with the same weight week to week, over time, your body will adapt to the resistance, and you won’t see gains in muscular strength or hypertrophy [size],” says Jacque Crockford, a certified strength and conditioning specialist and exercise physiologist with the American Council on Exercise.
Is it better to do more reps with less weight or less reps with more weight?
Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.
Why am I stuck lifting the same weight?
If you’re stuck in the gym and your body weight also hasn’t budged in several weeks, chances are you’re just not eating enough. To find out, increase your daily intake by about 100 calories (I prefer increasing my pre-workout or post-workout carbs by about 25 grams) and reassess after a couple of weeks.
Should I keep the same weight for each set?
Strength coach and performance specialist Christian Thibaudeau believes that adding weight on each set is the best way to warm up the muscles and activate the central nervous system to get ready for heavy training without causing fatigue. It also gives you a chance to refine your technique on the lighter sets.
When should you increase weight each set?
Use the “2 for 2” rule when deciding if it’s time to increase the amount of weight you’re lifting: When you can do two more reps with a given weight than you started out with for two consecutive workouts, increase the weight.
Can you build muscle with low weight?
Muscle growth does not depend on the amount of weight you lift. It is a myth that one must lift more weight to bulk up. If you’re regular and patient with lighter weights, you can achieve similar results.
Do I have to increase weight every week?
Generally, you should limit week-to-week weight increases for any given lift to no more than 10 percent. Sometimes the weights available to you might mean you have to make a larger increase if you want to increase at all.
Is it healthy to lift weights everyday?
The Bottom Line on Lifting Weights Daily
“Lifting weights every day is safe so long as you are resting other muscle groups,” Brathwaite says. Split routines, where you train different muscle groups on different days, are great for this. If you don’t, you run the risk of an injury or a plateau.
What are signs of overtraining?
Lifestyle-related signs of overtraining
- Prolonged general fatigue.
- Increase in tension, depression, anger or confusion.
- Inability to relax.
- Poor-quality sleep.
- Lack of energy, decreased motivation, moodiness.
- Not feeling joy from things that were once enjoyable.
How do you break a lifting plateau?
7 Strategies for Breaking Through a Strength Plateau
- Modify your reps. …
- Change up the tempo. …
- Experiment with different exercises. …
- Do more soft tissue work. …
- Experiment with variable resistance. …
- Try partial ranges of motion. …
- Eat more. …
- Take some time off.
How much weight should I increase per week?
As a rule, many fitness professionals will say not to increase your weight by more than 10% at a time. So if you are currently lifting 100 pounds on a barbell squat, add no more than 10 lbs. when it’s time to increase the weight.
What is the 2 for 2 rule?
The rule of twos or the ‘two-by-two rule’ is a practical formula for weight progression created by scientists Graves and Baechle. The principle is simple: if you can successfully complete two or more repetitions in the last set in two consecutive workouts for any given exercise, then the load should be increased.
Should you do more reps or more weight?
So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.
Do you have to lift heavy to get toned?
Overall, to get toned without putting on noticeable muscle mass (I’m talking a major increase in your size), I recommend lifting medium weights and performing three sets of about eight to 12 reps per exercise that you do.
How much weights should a woman lift for toning?
To tone your arm muscles, consider starting with 2- to 3-pound dumbbells, all the way up to 5- to 10-pound dumbbells for women and 10- to 20-pound dumbbells for men. Once you can do 12 to 15 repetitions with little effort, it’s time to increase the weights.
How long after weight training will I see results?
It can take about three to four weeks to see a visible change. You’ll see some real results after 12 weeks, but it “all depends on your goals, and what type of strength training you are doing,” says Haroldsdottir.
Is more reps better for toning?
In general, exercises that use heavier weights at low repetitions result in increased muscle bulk and power. Conversely, exercises performed with lighter weights and higher reps lead to muscle toning and muscular endurance.
Should you do heavy and light days?
Heavy day has you reduce the poundage on each set of curls so you get the neuromuscular stimulation of a reverse pyramid and tap into as many high-threshold muscle fibers as possible (and deplete glycogen stores quickly). On Light day you do higher reps, but not to failure on the barbell curls.
What is the best rep range for fat loss?
In general:
- For fat loss: One to 3 sets of 10 to 12 reps using enough weight that you can only complete the desired reps.
- To gain muscle: Three or more sets of 6 to 8 reps to fatigue. …
- For health and endurance: One to 3 sets of 12 to 16 reps using enough weight that you can only complete the desired reps.
Is it better to start heavy or light?
You should start by lifting lighter weights and progressing to heavier ones. This will give you the advantage of warming up your muscles first while improving your endurance. Your body will be more prepared to take on heavier weights later in your workout to build strength.
How do you know if your weight is too heavy?
If you’re not able to get past even the first five, then it’s a good sign your weights are too heavy. Cut back on the amount of weight you’re lifting until you feel as though you could do 1-2 more reps after your set — with good form — before needing to rest.
What is considered heavy weights for a woman?
“Most women consider a dumbbell of about 10 pounds to be heavy,” she says.
What should you always do before lifting weights?
Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity. Don’t rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
Why can’t I lift as much weight as last week?
Unfortunately, your muscles and liver can only store so much glycogen, so you have to keep replenishing it through diet. If you don’t replace muscle glycogen stores after a workout, and in the time between workouts, you may enter a workout with glycogen-depleted muscles.
What happens if you don’t warm up before lifting weights?
Skipping warmup is definitely a no-no. Physical warm-up is necessary to make sure your muscles are ready to lift weights. It also promotes lubrication in your bone joints and gets the blood flowing in your body. In short, warmup prepares the body for a good workout and reduces the risk of muscle injury.
