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  1. #1
    Registered User doncastro's Avatar
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    Moving up in weight when the next weight is a high % increase

    Have searched online but can't find any good (or any) answers to this question. Is there any recommended method for moving up in weight when you're dealing with low weights on non-compound exercises.

    E.g. I was doing squats and when I completed 3 x 8 x 100 I could move to 3 x 8 x 105 and not stall (5% increase). I had a similar situation with my bench when I completed 60kg I could add 2.5kg (4% increase) and have a chance of not stalling and moving up in 1-2 weeks.
    But - when I have just now 'completed' 5 x 12 x 6kg twice on a lateral shoulder raise, the next dumbbell up is 8kg (33% increase). I am now struggling to even perform one set of 12 with this weight and don't know how to eventually move up in weight with linear progression like how I could with squats or my bench.

    Should I just move to a different exercise if I can't handle the large % increase?
    Should I stick with the previous weight and just add more reps/sets first?
    Other?

    All suggestions appreciated for what to do in this situation!
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Increase reps first.

    E.g.
    day 1: 3 x 6 x 10
    day 2: 3 x 7 x 10
    day 3: 3 x 8 x 10
    day 4: 3 x 6 x 12
    etc.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    ^^

    Or you could have a rep range, say 8-12. When you get up to 12 for all sets, then increase weight and go for at least 8 reps per set. Increase reps until you get 12 for all sets, add weight, repeat.

    Another way is to do max reps with the 8 kg, then use the 6 kg for the remaining sets. Try to add a rep to the first set each time.
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  4. #4
    Registered User GeneralSerpant's Avatar
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    Lateral raises are a type of exercise among others where a lot of people don't move up in weight very regularly.
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  5. #5
    Registered User Seanbroadie's Avatar
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    you can try to overload in other ways other than weight, for example:

    slow the movement down
    pause at the top

    or you could just tie a 500g bag of rice to your wrist
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  6. #6
    Registered User GeneralSerpant's Avatar
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    Or just put a 250 g magnets on each side of the db.
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  7. #7
    Registered User doncastro's Avatar
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    All really good suggestions thanks for the replies. I hope this thread helped others too
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  8. #8
    Registered User Xpiro's Avatar
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    Originally Posted by GeneralSerpant View Post
    Or just put a 250 g magnets on each side of the db.
    This is why I love adjustable DBs. I just slap a 1.25lb plate on each side to move up nice and smoothly.
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  9. #9
    Registered User BeginnerGainz's Avatar
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    Compounds go from 8-10 for “warm up” sets than 6-8 for an all out work set. Except box squats, which are 6-8 for warm ups then 4-6 for the work set.

    Week one is 8-8-6, then 9-9-7, then finally 10-10-8. Then increase the weight and start over.

    Isolations are 8-14 reps and follow the same scheme, but only get one warm up and one work set. Example: lateral raises are 10-8, 11-9, 12-10 then increase as little as possible, when I can hit 30 lbs, I’ll probably switch to bent arm lateral raises. Somethings you don’t wanna go too heavy on.
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