At what point does one stop adding weight when weightlifting
Discussion
I'm trying my best to explain this the way you may understand.
When reading about weightlifting the accepted logic is to keep adding weight, repeatedly. This makes sense as if you keep lifting the same naturally not much will change.
But does there become a point when you should stop doing this?
I mean there must become a point when lifting more is simply nearly impossible? Example, another poster on here recently commented that they weren't very strong, despite claiming to bench press 120 kg.
Now, barring the fact that I'm not sure how anyone can claim they aren't very strong if they can lift that much, this is a number I know will be completely impossible to reach for me. I am not genetically gifted. I am not making excuses, but I was always the weak kid at school. And even now, I'm not at all strong. I could currently bench about 50 - 60 kg and I've been going to the gym for years. I have to work very hard to be averagely strong.
So at what point does one stop trying to add more weight. Granted I'm not there yet, but at some point I'm really going struggle any stronger, and attempting to do so is probably just going to result in injury, either short or long term. Unless I hit the roids, but I've got intention of that. I'm not interested in becoming huge, its really just a health thing for me, with the added bonus I might look a bit better down the line.
Thoughts?
When reading about weightlifting the accepted logic is to keep adding weight, repeatedly. This makes sense as if you keep lifting the same naturally not much will change.
But does there become a point when you should stop doing this?
I mean there must become a point when lifting more is simply nearly impossible? Example, another poster on here recently commented that they weren't very strong, despite claiming to bench press 120 kg.
Now, barring the fact that I'm not sure how anyone can claim they aren't very strong if they can lift that much, this is a number I know will be completely impossible to reach for me. I am not genetically gifted. I am not making excuses, but I was always the weak kid at school. And even now, I'm not at all strong. I could currently bench about 50 - 60 kg and I've been going to the gym for years. I have to work very hard to be averagely strong.
So at what point does one stop trying to add more weight. Granted I'm not there yet, but at some point I'm really going struggle any stronger, and attempting to do so is probably just going to result in injury, either short or long term. Unless I hit the roids, but I've got intention of that. I'm not interested in becoming huge, its really just a health thing for me, with the added bonus I might look a bit better down the line.
Thoughts?
You’re capable of waaaay more that you think before you hit your natural potential. If you stall, go to a program that keeps moving incrementaly, you WILL progress if you put the work in.
If you don’t, your not trying hard enough, or there is an underlying issue. Which, tbh, if you’re not concerned about getting bigger/stronger doesn’t matter. You can use the same weights each week and get what you need.
Imo- never stop. Add weight, reps, speed, tech, new movements, tempos, intensity, improve weak points.......There are so many ways to move forward, it really takes a long time to truly meet your natural potential.
If you don’t, your not trying hard enough, or there is an underlying issue. Which, tbh, if you’re not concerned about getting bigger/stronger doesn’t matter. You can use the same weights each week and get what you need.
Imo- never stop. Add weight, reps, speed, tech, new movements, tempos, intensity, improve weak points.......There are so many ways to move forward, it really takes a long time to truly meet your natural potential.
I do weights to complement other fitness stuff, keep joints, tendons ligaments etc.. working, overall body strength and to help with - I only do compounds really.
My aims are to be able to keep a reasonable level and I aim to hold at least a 1.5x bw squat, 2x deadlift, and 1x bench and row. Not big figures at all.
I'll be happy to attain and keep that at my age (49) and going forward, stay injury free and keep niggles at bay.
My aims are to be able to keep a reasonable level and I aim to hold at least a 1.5x bw squat, 2x deadlift, and 1x bench and row. Not big figures at all.
I'll be happy to attain and keep that at my age (49) and going forward, stay injury free and keep niggles at bay.
Just to reinforce what didleydoo said, have you considered a program like Stronglifts 5 x 5?
You will progressively get up to some fairly serious weights and the program allows for you to stall and deload to get around it.
Obviously, depending on your age, frame & genetics, you will max out somewhere or you'd end up out lifting Eddie Hall and Thor which is unlikely unless you are about 6' 9" and do it for a profession.
If you take it serious and look after your diet, you can go a lot further than you might think, depending on your goals.
You will progressively get up to some fairly serious weights and the program allows for you to stall and deload to get around it.
Obviously, depending on your age, frame & genetics, you will max out somewhere or you'd end up out lifting Eddie Hall and Thor which is unlikely unless you are about 6' 9" and do it for a profession.
If you take it serious and look after your diet, you can go a lot further than you might think, depending on your goals.
There really is no reason not to progress for many years to come, it depends on how seriously you want to take it. I'm 46 and still continue to make gains in size and strength. Remember it's not just about lifting weight in the gym, diet and recuperation are equally as important for making progress.
Hopefully you are all right and I’m underestimating myself but on past experience, I’ve not gained that much really.
That said, since about a year back now I’ve gone from machines in the gym to free weights at home.
My workouts are basically (3 sets x 8 reps), alternating:-
1. Squat, Shoulder press, Bent over barbell row
2. Deadlift, Bench press, Bent over dumb-bell row.
Each time I cycle I try and add 1kg to the exercise next time.
If I fail to finish the set. I have a rest and then do the rest of the reps. I won’t increase the weight until I can finish all 3 sets.
Diet is alright I think, primary focus is losing flab at the mo, so generally in a deficit. I still seem to be increasing each week. But I’m nowhere near the numbers some people talk of and wonder if I ever will. We shall see... I was aiming for around 60kg bench, BW squat and about +20% for deadlift. Seems a reasonable number to aim for to start with for a weakling?!
That said, since about a year back now I’ve gone from machines in the gym to free weights at home.
My workouts are basically (3 sets x 8 reps), alternating:-
1. Squat, Shoulder press, Bent over barbell row
2. Deadlift, Bench press, Bent over dumb-bell row.
Each time I cycle I try and add 1kg to the exercise next time.
If I fail to finish the set. I have a rest and then do the rest of the reps. I won’t increase the weight until I can finish all 3 sets.
Diet is alright I think, primary focus is losing flab at the mo, so generally in a deficit. I still seem to be increasing each week. But I’m nowhere near the numbers some people talk of and wonder if I ever will. We shall see... I was aiming for around 60kg bench, BW squat and about +20% for deadlift. Seems a reasonable number to aim for to start with for a weakling?!
On here , at least, people seem obsessed with body building- fair enough if that's your thing- but others, like myself train for athletic fitness and the muscularity that comes with it.
I tend to use lighter weights and never increase them really but, maybe a higher intensity, triple set training at times. This serves me well and I am pretty ripped (particularly at nearly 47) but also have a good athletic, muscular physique.
Unless you want some huge, bulky physique,( and eat loads as well!) you just don't need to use ever increasing weights- in fact, with me , it would be a waste of time as I am a lighter build/bone structure, so id be wasting my time, as well as chasing something that holds no appeal to me!
Not a dig at anyone- we're all different but, just saying what works for me!
I tend to use lighter weights and never increase them really but, maybe a higher intensity, triple set training at times. This serves me well and I am pretty ripped (particularly at nearly 47) but also have a good athletic, muscular physique.
Unless you want some huge, bulky physique,( and eat loads as well!) you just don't need to use ever increasing weights- in fact, with me , it would be a waste of time as I am a lighter build/bone structure, so id be wasting my time, as well as chasing something that holds no appeal to me!
Not a dig at anyone- we're all different but, just saying what works for me!
If you want to improve by any measure of fitness - strength, endurance, power, speed etc you have to force the body to adapt by using a different stimulus. When the body changes in the form of muscular growth, strength etc this is called a training effect. The new stimulus doesn't have to be heavier weights, it can be more repetitions of the same weight, less rest, different sets, different exercises etc. It all depends on the individual's goals. To answer the OP directly - from a personal rep based perspective if I don't beat a weight easily my progression is - 4x5, 4x6, 5x6, 3x8, 4x8, 3x10. If I don't crack the 3x10 I'll try a more devious route to trick my body into adaptation. Funnily enough the best growth in terms of size/strength I've experienced in the last few years occurred at a time when I'd just returrned to training after a few months completely off due to illness. Never underestimate the power of rest.
Oceanview - thanks for the reply, problem with asking stuff about this particular topic is all the bro-science and ego posting that goes with it. Not saying anyone on here is doing it but some people make you feel as though you may as well not bother unless you can bench press the equivalent of a fat bloke and deadlift half the weight of a car. I'm not sure it's really useful for most to be able to do that anyway. At some point your own limitations and the risk of injury must outweigh any positives which is what I'm asking...
Popeyewhite - I generally only have time to work out twice a week, 3 if I'm lucky. Even doing that, so far, I'm still able to add weight each week... So I reckon I get plenty of rest.
Douglas - I'll be about 90kg. I probably should only be about 75-80 though.
Popeyewhite - I generally only have time to work out twice a week, 3 if I'm lucky. Even doing that, so far, I'm still able to add weight each week... So I reckon I get plenty of rest.
Douglas - I'll be about 90kg. I probably should only be about 75-80 though.
Edited by TameRacingDriver on Monday 20th August 15:09
I stopped adding more weight when I started to get too many niggles and tweaks. Not proper injuries, but forever feeling not right, or having to go careful in my daily life.
I still paddle at the shallow end, doing similar to you; squats, deads, benchpress, ohp and rows, though weights are very much lower than I used to lift/attempt. Still challenging enough to make it worthwhile though. As others have said, varying different aspects like number of reps/sets, tempo, volume, etc. helps keep things moving along, albeit slower than 'doing it properly'.
I still paddle at the shallow end, doing similar to you; squats, deads, benchpress, ohp and rows, though weights are very much lower than I used to lift/attempt. Still challenging enough to make it worthwhile though. As others have said, varying different aspects like number of reps/sets, tempo, volume, etc. helps keep things moving along, albeit slower than 'doing it properly'.
LordGrover said:
I stopped adding more weight when I started to get too many niggles and tweaks. Not proper injuries, but forever feeling not right, or having to go careful in my daily life.
I still paddle at the shallow end, doing similar to you; squats, deads, benchpress, ohp and rows, though weights are very much lower than I used to lift/attempt. Still challenging enough to make it worthwhile though. As others have said, varying different aspects like number of reps/sets, tempo, volume, etc. helps keep things moving along, albeit slower than 'doing it properly'.
Cheers. I guess it's just a case of listening to my body really... I'm sure it'll let me know when it's had enough! Especially as I get older... I'm not exactly a spring chicken now.I still paddle at the shallow end, doing similar to you; squats, deads, benchpress, ohp and rows, though weights are very much lower than I used to lift/attempt. Still challenging enough to make it worthwhile though. As others have said, varying different aspects like number of reps/sets, tempo, volume, etc. helps keep things moving along, albeit slower than 'doing it properly'.
TameRacingDriver said:
Popeyewhite - I generally only have time to work out twice a week, 3 if I'm lucky. Even doing that, so far, I'm still able to add weight each week... So I reckon I get plenty of rest.
Try to keep the intensity up - short rests and as heavy as you can - and three days should be fine.
Most strength training is about training the nervous system to generate a signal that can produce the largest amount of force possible for the given muscle mass. You will have enough muscle to lift a lot more than you currently do. Trust me, if you were trapped under 100kgs with no prospect of rescue you'd miraculously be able to lift it
I've been strength training for about 4 years now and I'm only a small guy (5'8" 80kgs or so) but I can still shift some reasonable numbers (deadlift 180kgs - squat 165kgs bench 125kgs - probably more like 120kgs now - shoulder press 75kgs).
Just keep lifting, keep the reps low and keep adding weight, your nervous system will get the idea, especially after you've been stuck under 100kgs a few times.
Keep your body guessing a bit. I follow a programme for a few months but sometimes throw in silly challenges like how many body weight bench presses can I do in 10 minutes, or have a few weeks of doing breathing squats, or having a day of 1RMs. Try and enjoy it and avoid getting into ruts.
I've been strength training for about 4 years now and I'm only a small guy (5'8" 80kgs or so) but I can still shift some reasonable numbers (deadlift 180kgs - squat 165kgs bench 125kgs - probably more like 120kgs now - shoulder press 75kgs).
Just keep lifting, keep the reps low and keep adding weight, your nervous system will get the idea, especially after you've been stuck under 100kgs a few times.
Keep your body guessing a bit. I follow a programme for a few months but sometimes throw in silly challenges like how many body weight bench presses can I do in 10 minutes, or have a few weeks of doing breathing squats, or having a day of 1RMs. Try and enjoy it and avoid getting into ruts.
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