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?
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?!
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
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'.
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
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 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.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.
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.
gregs656 said:
But you should still be able to bench more than 50kg.
That's why I think I'll try something less focused on absolute strength. I can imagine it's not just me who would feel frustrated with that.
LordGrover said:
Despite your reduced intake on the other thread, the amount you're drinking is still likely to be the limiting factor.
In terms of BFP yes possibly but I've always been rubbish at trying for big numbers in the gym. At one time I went 6x a week and was quite fit but not strong. MC Bodge said:
Calisthenics, running fartlek/hills and loaded carries with awkward shaped objects should give some benefits.
If you get into pressup position with your hands on bathroom scales you might be surprised by how much weight you will be pressing. Raising yourself on a bench or box will increase it.
Static strength in one plane of motion like a bench press is arguably of little use unless you are a powerlifter. You are probably not as "weak" as you think, especially dynamically. You can presumably pick up bags of garden rubble, move furniture, overhead press your children (or is that just me?) without problem.
Ps. Do you take part in any other sport or are you active (in or outside of work) when not in the gym?
Yes to be fair I don't have any problems moving things about generally or picking things up... Often carry fairly heavy boxes with one arm at work so maybe you're right... Don't have kids so can't comment on that! If you get into pressup position with your hands on bathroom scales you might be surprised by how much weight you will be pressing. Raising yourself on a bench or box will increase it.
Static strength in one plane of motion like a bench press is arguably of little use unless you are a powerlifter. You are probably not as "weak" as you think, especially dynamically. You can presumably pick up bags of garden rubble, move furniture, overhead press your children (or is that just me?) without problem.
Ps. Do you take part in any other sport or are you active (in or outside of work) when not in the gym?
Don't do any sports... The weights and walking (15k steps a day) are the only exercise I get.
Fullook - you've pretty much just summed up the way I generally am in life not just exercise... I don't think I've ever known what I wanted out of anything really 
which in all seriousness is probably why I am mediocre at everything I do... Perhaps its a new brain I need not a new body!
which in all seriousness is probably why I am mediocre at everything I do... Perhaps its a new brain I need not a new body! 
I was thinking along the lines of this to start off with... these 300 style workouts might be a bit much for me at the moment lol
https://vitals.lifehacker.com/this-barbell-workout...
https://vitals.lifehacker.com/this-barbell-workout...
didelydoo said:
What ever you do, do it with passion, purpose and enjoy it- Grinding away doing something your heart isn't in will never go well.
Yes you're right about that. Part of the reason I've become bored with the stronglifts type routine from before is because it's the same all the time and add to my lack of progress realistically it was only heading one way. wombleh said:
I've done 5x5 and PHUL in the past but I'm more into getting strong and fit than big. Have recently come across the Tactical Conditioning & Tactical Barbell books which I'm now following. The idea is to have a routine that builds strength & aerobic capacity for people who do more than just go to the gym, e.g. forces, police, other active work or martial arts, etc. It doesn't do sets to failure so you're not knackered afterwards and can still do things, but still builds strength. Sounds quite promising but too early to see if it works for me yet, maybe worth a look.
Thanks for the suggestion I may have a look at this. Gassing Station | Health Matters | Top of Page | What's New | My Stuff