Progress?

[Icemansoldier]

I have now started to record what muscle, exercise, how many reps and how many sets i do during my workout.

These are my current stats:
Biceps
Alternating curls D'bells -
set 1 - 12kg (12 reps)
2 - 14kg (9 reps)
3 - 17kg (7 reps)
4 -20kg (3 reps - last rep cheated)

Chest
D'bell Press
set 1 - 22.5kg (8reps)
2 -20kg (10 reps)

Smith machine BP
set 3 - 50kg (8 reps)
4 - 52 2/4 (6reps)
5 - 55kg - (3 reps)

How often should i be increasing the weight and reps and by how much becasue i want to set myself realistic targets each month, i want to set them out for FEB in the next few days but im unless of what weights to aim for.

NOTE: i have just taken 2 examples from my recorded results rather than writing my whole routine as it will be too long and boring for you's.

[Luffers]

A general rule of thumb is to up the weight when you can get 10 good reps.

It doesn't matter how much you add to the bar as long as you're adding if you get my meaning.

[kp1512]

Quote

I have now started to record what muscle, exercise, how many reps and how many sets i do during my workout.

These are my current stats:
Biceps
Alternating curls D'bells -
set 1 - 12kg (12 reps)
2 - 14kg (9 reps)
3 - 17kg (7 reps)
4 -20kg (3 reps - last rep cheated)

Chest
D'bell Press
set 1 - 22.5kg (8reps)
2 -20kg (10 reps)

Smith machine BP
set 3 - 50kg (8 reps)
4 - 52 2/4 (6reps)
5 - 55kg - (3 reps)

How often should i be increasing the weight and reps and by how much becasue i want to set myself realistic targets each month, i want to set them out for FEB in the next few days but im unless of what weights to aim for.

NOTE: i have just taken 2 examples from my recorded results rather than writing my whole routine as it will be too long and boring for you's.

One thing that I found of value was to set a target to 6-8 reps and then increase when you get to that by a weight you feel comfortabel with, anything from 1.25 to 2.5kg.

Progression is KEY, either via Reps or Weight....as you progress and feed the body, you should be able to then lift more and hence add more

KP

[Icemansoldier]

Quote

A general rule of thumb is to up the weight when you can get 10 good reps.

It doesn't matter how much you add to the bar as long as you're adding if you get my meaning.

great man i get your drift thanks

[Icemansoldier]

Quote

One thing that I found of value was to set a target to 6-8 reps and then increase when you get to that by a weight you feel comfortabel with, anything from 1.25 to 2.5kg.

Progression is KEY, either via Reps or Weight....as you progress and feed the body, you should be able to then lift more and hence add more

KP

Yeah very useful thats what im going to do, thanks KP

[Icemansoldier]

so should i being doing reps 4 b/casue thats what i usually do with some exercises or should i just do 6-8 then move on

[kp1512]

Quote

so should i being doing reps 4 b/casue thats what i usually do with some exercises or should i just do 6-8 then move on

6-8 then increase

KP

[Icemansoldier]

ok cheers KP. what about the smaller weights eg:

These are my current stats:
Biceps
Alternating curls D'bells -
set 1 - 12kg (12 reps)

See in my next bicep workout should i do - 12kg (14 reps) (not done to failure but thats all the reps i can do without cheating on 12kg) or should i be able to do that every 2 weeks?

[kp1512]

Quote

ok cheers KP. what about the smaller weights eg:

These are my current stats:
Biceps
Alternating curls D'bells -
set 1 - 12kg (12 reps)

See in my next bicep workout should i do - 12kg (14 reps) (not done to failure but thats all the reps i can do without cheating on 12kg) or should i be able to do that every 2 weeks?

What do you mean? If you can do 12kg for 12 reps, ramp up to 14kg

[Curt]

yer 12 kg for 12 reps...once you can do this in excellent form, slow them down and do maybe 10 reps, then upit to 14kg and go for 8 excellent reps.