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When to increase your training weight

Men's Fitness, Feb, 2003

ACCORDING TO the American College of Sports Medicine, when you can perform one or two reps more than your target number for any given exercise, it's time to increase the weight by 2 percent to 10 percent.

FOR EXAMPLE, if your targeted rep count for a 165-pound bench press is eight to 10, and you find yourself able to perform 12, increase your weight by eight to 10 pounds. As a general rule, INCREASE POUNDAGES FOR:

* Single-joint movements, such as biceps curls or leg extensions, in 2-percent increments.

* Upper-body compound or multijoint movements, such as bench presses, in 5-percent increments.

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* Lower-body compound movements, such as leg presses, squats or lunges, in 10-percent increments.

When to increase your training weight

Men's Fitness, Feb, 2003

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