At what point does one stop adding weight when weightlifting
Discussion
I'm with all the non bro science repliers on this thread.
I also think that it's pointless trying to compare yourself with others, the competition you have is with yourself.
It really is quite simple, and it's really about consistency, and sticking to it.
I'd suggest sticking with a routine for 8-10 weeks (I only say that as I get bored after this length of time). No matter what routine you're doing, log the sets/reps and in some way aim to beat last weeks total. Keep your form good though, there's always the temptation when trying to beat numbers that you cheat just to get the extra rep/5 kg on a lift.
You won't make much progress on a deficit unless you're a newbie lifter. Your body needs a surplus to grow. If you're unhappy with how you look, I'd always advise getting your body to a point where you are happy with diet/exercise, before you look to add mass/muscle. Unless you're experienced then I'd also recommend tracking your macros daily. There's no point guessing what you're taking in. You don't need supplements either if your diet is decent. Eat a nice balanced diet, protein, carbs and fats. I use my fitness plan, and takes notes in the gym.
By the way some people are just stronger than others, dependent on their genetics/mix of muscle fibers etc. I know people who've rocked up to the gym and within 4 weeks are benching 100 kg +. It took me years to get there.
I guess I used to be like most blokes, how much do you bench/squat etc. - now, at the grand old age of 46, I no longer care. It doesn't really matter if your primary goal is fitness/aesthetics. I am competitive, but mainly with myself. I've competed in physique shows for the last few years, and when you stand onstage no one has any clue what my lifts are. I competed against my buddy last year who lifts way more than me, however down to my general structure and condition he was last, and I picked up a second place.
Apologies for the long post but to answer when do you stop adding weight, for me, the answer is never - always strive to improve ! When you stop improving change programs, change rep ranges, change time under tension. Lots of options .. good luck.
I also think that it's pointless trying to compare yourself with others, the competition you have is with yourself.
It really is quite simple, and it's really about consistency, and sticking to it.
I'd suggest sticking with a routine for 8-10 weeks (I only say that as I get bored after this length of time). No matter what routine you're doing, log the sets/reps and in some way aim to beat last weeks total. Keep your form good though, there's always the temptation when trying to beat numbers that you cheat just to get the extra rep/5 kg on a lift.
You won't make much progress on a deficit unless you're a newbie lifter. Your body needs a surplus to grow. If you're unhappy with how you look, I'd always advise getting your body to a point where you are happy with diet/exercise, before you look to add mass/muscle. Unless you're experienced then I'd also recommend tracking your macros daily. There's no point guessing what you're taking in. You don't need supplements either if your diet is decent. Eat a nice balanced diet, protein, carbs and fats. I use my fitness plan, and takes notes in the gym.
By the way some people are just stronger than others, dependent on their genetics/mix of muscle fibers etc. I know people who've rocked up to the gym and within 4 weeks are benching 100 kg +. It took me years to get there.
I guess I used to be like most blokes, how much do you bench/squat etc. - now, at the grand old age of 46, I no longer care. It doesn't really matter if your primary goal is fitness/aesthetics. I am competitive, but mainly with myself. I've competed in physique shows for the last few years, and when you stand onstage no one has any clue what my lifts are. I competed against my buddy last year who lifts way more than me, however down to my general structure and condition he was last, and I picked up a second place.
Apologies for the long post but to answer when do you stop adding weight, for me, the answer is never - always strive to improve ! When you stop improving change programs, change rep ranges, change time under tension. Lots of options .. good luck.
Amen to that.
To be fair I'm not bothered really about what others can do that I can't, it was just an observation from comments such as "I'm not strong at all but can lift 20 stone bench press". To me that IS strong and I'm a long way off. But i guess the answer is simply to be better than you were last week/month/year. And I'm on course with this
To be fair I'm not bothered really about what others can do that I can't, it was just an observation from comments such as "I'm not strong at all but can lift 20 stone bench press". To me that IS strong and I'm a long way off. But i guess the answer is simply to be better than you were last week/month/year. And I'm on course with this
TameRacingDriver said:
But i guess the answer is simply to be better than you were last week/month/year. And I'm on course with this
That's all you can do. You have to define what better is as well. At some point maintaining your fitness and strength will be just as much of a challenge as gaining it when you were younger.We're all wimps nowadays:
https://news.nationalgeographic.com/2017/11/prehis...
Spot on.
There has to come a point (probably not that far away for me) that it'll be more a case of maintenance for me. I've not made any significant strength gains for years, however I maintain a decent shape/condition all year round (@10% bodyfat, and within 5-6 kgs of stage weight).
After competing this year, I've just finished a 10 week variation of the good old basic 5x5 (with some supplementary hypertrophy exercises thrown in). I made progress, have put a good few kgs on my leg press, stiff leg deadlifts etc.
That's really just recovering strength though, although I try to keep my weights the same when on competition preparation, they do eventually head downwards as your weight and bodyfat drops. It's just nice to see some gains in the gym and it makes you look forward to working out when you see the numbers improve.
All the guys I know that make it look 'easy' have a few things in common. Excellent form, consistency in the gym/diet and have been at it for years - it's basically their lifestyle.
I want to compete at 50 and still give the young ones some competition!
There has to come a point (probably not that far away for me) that it'll be more a case of maintenance for me. I've not made any significant strength gains for years, however I maintain a decent shape/condition all year round (@10% bodyfat, and within 5-6 kgs of stage weight).
After competing this year, I've just finished a 10 week variation of the good old basic 5x5 (with some supplementary hypertrophy exercises thrown in). I made progress, have put a good few kgs on my leg press, stiff leg deadlifts etc.
That's really just recovering strength though, although I try to keep my weights the same when on competition preparation, they do eventually head downwards as your weight and bodyfat drops. It's just nice to see some gains in the gym and it makes you look forward to working out when you see the numbers improve.
All the guys I know that make it look 'easy' have a few things in common. Excellent form, consistency in the gym/diet and have been at it for years - it's basically their lifestyle.
I want to compete at 50 and still give the young ones some competition!
TameRacingDriver said:
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.
it's an interesting point, when the strength to weight ratio is reached I would think is the logical/common sense/most desired outcome.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.
YOu get to a point where you can recruit the most fibres you have, if you need more strength and/or power then you'd adjust your energy requirements and make it up to your 'weight grade' or necessity.
https://en.wikipedia.org/wiki/Motor_unit_recruitme...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC38924...
It's all arbitrary unless you have a specific sport to compete in.
Some people are genetically gifted or take it far more serious than others.
Have you tried pause reps when benching? At the bottom of the movement, rest for 2 seconds. Also lower the weight slowly.
You'll need less weight because you won't have momentum... but you'll gain strength. The start of the lift is often the sticking point so this helps.
You will need a spotter though and it's not easy. But normal lifts will be afterwards.
Have you tried pause reps when benching? At the bottom of the movement, rest for 2 seconds. Also lower the weight slowly.
You'll need less weight because you won't have momentum... but you'll gain strength. The start of the lift is often the sticking point so this helps.
You will need a spotter though and it's not easy. But normal lifts will be afterwards.
Halb said:
TameRacingDriver said:
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.
it's an interesting point, when the strength to weight ratio is reached I would think is the logical/common sense/most desired outcome.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.
YOu get to a point where you can recruit the most fibres you have, if you need more strength and/or power then you'd adjust your energy requirements and make it up to your 'weight grade' or necessity.
https://en.wikipedia.org/wiki/Motor_unit_recruitme...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC38924...
It's all arbitrary unless you have a specific sport to compete in.
M400 NBL said:
Some people are genetically gifted or take it far more serious than others.
Have you tried pause reps when benching? At the bottom of the movement, rest for 2 seconds. Also lower the weight slowly.
You'll need less weight because you won't have momentum... but you'll gain strength. The start of the lift is often the sticking point so this helps.
You will need a spotter though and it's not easy. But normal lifts will be afterwards.
Yep I've tried it but I don't have a spotter and it's not an option. I prefer normal cadence as it's just easier for me to track and do consistently. Have you tried pause reps when benching? At the bottom of the movement, rest for 2 seconds. Also lower the weight slowly.
You'll need less weight because you won't have momentum... but you'll gain strength. The start of the lift is often the sticking point so this helps.
You will need a spotter though and it's not easy. But normal lifts will be afterwards.
In terms of generics though I'm definitely one of life's losers sadly. I know some of you powerfully built chaps probably find it hard to believe but I've said before that I have to work hard to be even as strong as an average guy who doesn't lift. I won't ever be getting to 120k bench presses EVER! I've just had to drop my shoulder press down to 33kg as I couldn't even do 8 reps at the end of my third set at 38kg. Not even close in fact. Pretty pathetic like but there ya go...
popeyewhite said:
Mind you generally we lift weights because it we don't we'll lose the strength/size we've worked hard to develop. Beyond 30 testosterone drops and atrophy slowly increases so the phrase 'use it or lose it' becomes more relevant.
Not really a problem for me. Ironically though despite being weaker than a 10 year old I actually am reasonably well built... Dunno how lol but people assume I'm stronger than I actually am. So using it or losing it is not really a thing for me. I'm just trying to be less wimpy 
popeyewhite said:
Mind you generally we lift weights because it we don't we'll lose the strength/size we've worked hard to develop. Beyond 30 testosterone drops and atrophy slowly increases so the phrase 'use it or lose it' becomes more relevant.
Most definitely! I am coming round to that. 
I think I have a Jungian archetype though that allows me to push hard in the gym. In the older days I'd be about performance, lift the most, etc, now I'm more about looking good, and increasing that hgh for youthful waxy skin.
I'm still reasonably strong, but nothing like I was.
Well I must admit I'm feeling quite frustrated and at the point of thinking what is the point anymore.
I pretty much failed my last set on the bench press, at a rather pathetic 50kg. Story of my life this, I always seem to hit my ceiling with this so early. I hear about other people doing 100 - 200 kg, and frankly, this is just going to be utterly impossible for me to achieve.
I don't look any different, and i'm not really getting stronger. Not even sure I enjoy it that much. Seriously just thinking of throwing in the towel to be honest.
I wouldn't care, I'm doing things mostly right on paper - sticking to compound workouts, lifting as heavy as I can feasibly lift for 8 reps, adequate rest and sleep, decent amount of protein, calories look OK - well over 6 months of this and there is literally no difference whatsoever.
I honestly just think I was blessed with a crap body. I think I could still improve, but its getting massively harder now and yet most women, hell, probably most teenage girls would probably out-lift me. Its very dis-spiriting.
I don't mind admitting I rage-quitted this session before the end.
I pretty much failed my last set on the bench press, at a rather pathetic 50kg. Story of my life this, I always seem to hit my ceiling with this so early. I hear about other people doing 100 - 200 kg, and frankly, this is just going to be utterly impossible for me to achieve.
I don't look any different, and i'm not really getting stronger. Not even sure I enjoy it that much. Seriously just thinking of throwing in the towel to be honest.
I wouldn't care, I'm doing things mostly right on paper - sticking to compound workouts, lifting as heavy as I can feasibly lift for 8 reps, adequate rest and sleep, decent amount of protein, calories look OK - well over 6 months of this and there is literally no difference whatsoever.
I honestly just think I was blessed with a crap body. I think I could still improve, but its getting massively harder now and yet most women, hell, probably most teenage girls would probably out-lift me. Its very dis-spiriting.
I don't mind admitting I rage-quitted this session before the end.TameRacingDriver said:
Well I must admit I'm feeling quite frustrated and at the point of thinking what is the point anymore.
I pretty much failed my last set on the bench press, at a rather pathetic 50kg. Story of my life this, I always seem to hit my ceiling with this so early. I hear about other people doing 100 - 200 kg, and frankly, this is just going to be utterly impossible for me to achieve.
I don't look any different, and i'm not really getting stronger. Not even sure I enjoy it that much. Seriously just thinking of throwing in the towel to be honest.
I wouldn't care, I'm doing things mostly right on paper - sticking to compound workouts, lifting as heavy as I can feasibly lift for 8 reps, adequate rest and sleep, decent amount of protein, calories look OK - well over 6 months of this and there is literally no difference whatsoever.
I honestly just think I was blessed with a crap body. I think I could still improve, but its getting massively harder now and yet most women, hell, probably most teenage girls would probably out-lift me. Its very dis-spiriting. I don't mind admitting I rage-quitted this session before the end.
Did you warm up throughly before the bench press?I pretty much failed my last set on the bench press, at a rather pathetic 50kg. Story of my life this, I always seem to hit my ceiling with this so early. I hear about other people doing 100 - 200 kg, and frankly, this is just going to be utterly impossible for me to achieve.
I don't look any different, and i'm not really getting stronger. Not even sure I enjoy it that much. Seriously just thinking of throwing in the towel to be honest.
I wouldn't care, I'm doing things mostly right on paper - sticking to compound workouts, lifting as heavy as I can feasibly lift for 8 reps, adequate rest and sleep, decent amount of protein, calories look OK - well over 6 months of this and there is literally no difference whatsoever.
I honestly just think I was blessed with a crap body. I think I could still improve, but its getting massively harder now and yet most women, hell, probably most teenage girls would probably out-lift me. Its very dis-spiriting.
I don't mind admitting I rage-quitted this session before the end.Why not try doing some non-barbell/gym strength training?
Calisthenics can be great.
If you can, get outside and do variations on the things below.
Do lots of pressups with good form (elbows tucked in, go low) and different variations - feet raised, wide, hand release between reps, lever pressups, basketball, one arm etc.
Multiple rounds of:
Bodyweight squats, go down low, sets of 20
Lunges, 10 each side
Jumping lunges, 10 each side
Jumping squats, 10
(the above is tougher than it sounds)
Pressup burpees
Box/bench/wall jumps
Wall vaults/climbs
Distance jumps
Pullups/chinups/inverted rows
Uphill sprint reps
If you have the kit:
Kettlebell swings (proper form!)
Sandbag getups, pickups and carries
Tyre dragging
Farmers walk and carries with a random heavy item.
Hilly walks with a 20kg rucksack
Do training like this for a few weeks,you will probably work harder, more volume and you will almost certainly get generally stronger and fitter. Your core/base will likely be vastly Improved.
Go back the the gym and you will probably have improved at some of your lifts and will probably find improving easier. You may well enjoy the other training more, though.
Lifting a barbell is a very specific movement.
Better to get strong at normal human movements too.
https://www.movnat.com/7-natural-movement-fitness-...
https://www.amazon.co.uk/You-Are-Your-Own-Gym/dp/0...
Ps. Go to the tip and you'll see men comically struggling to throw household rubbish into skips. Not everybody is an Internet forum Eddie Hall.
Edited by MC Bodge on Tuesday 18th September 20:34
I could eat more but last time I did that, it all went on the gut.
I seem to be someone with a pretty crap metabolism and tendency to put on weight around the middle. I track my food and my diet, I think, is reasonably healthy.
I think I'm getting bored doing the same thing too, and so I'm going to look into a circuit type routine. I did this once before and got good results considering the fairly light weight involved.
Maybe I just need to find the right thing for me/my body.
I seem to be someone with a pretty crap metabolism and tendency to put on weight around the middle. I track my food and my diet, I think, is reasonably healthy.
I think I'm getting bored doing the same thing too, and so I'm going to look into a circuit type routine. I did this once before and got good results considering the fairly light weight involved.
Maybe I just need to find the right thing for me/my body.
TameRacingDriver said:
I think I'm getting bored doing the same thing too, and so I'm going to look into a circuit type routine. I did this once before and got good results considering the fairly light weight involved.
Maybe I just need to find the right thing for me/my body.
Definitely do something else for a while. Circuit training and calisthenics can be great.Maybe I just need to find the right thing for me/my body.
We are all different, but in my view, it is better to be athletically strong and fit, and preferably do some sports/activities than just looking for "gains" in a few arbitrary exercises or bodybuilding.
[i]
7 NATURAL MOVEMENT FITNESS GOALS
TO GET “STRONG TO BE HELPFUL”
1) Hold a deep squat position comfortably for 10 minutes.
2) Walk in balance on a thick, rounded, and elevated beam without stepping down. (Suggestion: use an approximately 5 inches/12cm thick, 7 yards/meters long beam elevated 1 yard/meter or more.)
3) From a standing position, jump over a gap that is at least 2 yards/meters wide and 1 yard/meter high – landing smoothly, without being off balance, and recovering a standing stance.
4) Foot-hand crawl (aka “bear” crawl) a distance of 200 yards/meters without stopping or letting your technique degrade.
5) Run 5 miles (i.e. 8 km) on natural terrain in under 45 minutes.
6) Lift and carry an object as heavy as your own weight over 50 yards/meters, without putting it down.
7) Climb on top of a thick horizontal bar starting from a dead hang position (e.g. minimum of 5 inches/12cm thick).
[/i]
Edited by MC Bodge on Tuesday 18th September 20:52
gregs656 said:
How many calories are you drinking? Its all sugar as well.
I will be cutting alcohol again purely because of how it affects my physique. I could have made much more strident gains if I hadn’t indulged over the summer.
No soft drinks, but yes, probably a bit more booze than ideal, but being teetotal isn't going to happen. In which case, I should possibly just accept the situation.I will be cutting alcohol again purely because of how it affects my physique. I could have made much more strident gains if I hadn’t indulged over the summer.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff