And once you can do 12 reps with ease, increase
the weight by small increments.
So once you get 8 7 7, increase
the weight by the smallest increment.
Not exact matches
You can actually build lots of muscle
by training in every one of the rep ranges mentioned above, that is, if you put enough mechanical stress on your muscles, use gradual progressive overload in
small weight increments, have a solid nutrition plan and rest adequately to create the optimal environment for muscle growth.
Try to increase the
weight every time you go to the gym
by small increments thus ensuring that you challenge the muscles enough and make continuous muscle growth.
When this happens, you'd increase the
weight (
by the
smallest possible
increment) and repeat this process all over again with the new heavier
weight.
And then, once you do reach it, increase the
weight you are lifting for that exercise
by the
smallest possible
increment and do this all over again.
If you see you are gaining MORE than than this amount on a consistent basis (a couple of weeks in a row), reduce your daily calorie intake
by a
small increment (250 calories is good) and monitor your
weight for another couple of weeks.
You increased the
weight you were lifting
by 5 lbs (when you increase in
weight, you should always do it
by the
smalled possible
increment) and preformed that same prescribed 3 sets of 8 reps.. This workout was once again a complete success.
You can do this
by simply adding
small increments of
weight over a period of time.
Tier 3: After being able to perform 25 reps during the last set, increase the
weight by the
smallest possible
increment.