How to Know When to Increase Load to Build More Muscle

Do you ever feel like you just don’t know when you should increase the weight of an exercise? If so, luckily you’ve come across this video, as I have an extremely simple way to help you to fix the problem.
Knowing when to throw more weight on the bar is going to be directly correlated with your training goals and with how many reps you can do of a given weight. For example, muscle size, strength, power, and endurance each have a specific optimal rep range.
For strength, this is roughly 2-6 reps, power is 1-5, size is 6-12, and endurance is usually 15-30 reps. Therefore, if your goal is to build more muscle, almost all of your sets should be in the 6-12 rep range.
Once you’re able to do more than 12 reps with a given weight, you’re no longer in the most optimal range for building muscle. This means that, in order to fix this problem, all you have to do is increase the weight so you’re back in the 6-12 range.
While this applies to improving strength, size, and endurance, training for power is slightly different, as you should increase the weight based on the speed of your five reps, not whether you’re able to complete them.
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[@drummingfool1649]

Btw ,, again,, great video!

[@WalkerFitMuscle]

Thanks again, man! I appreciate you always 🙏🏼

[@drummingfool1649]

Hey Gary,,, what are your thoughts on 100 rep lifts?? ( Ex: 4 sets of 25 bench press)

[@WalkerFitMuscle]

First, thanks for watching my video🙏🏼 The high reps will help of you are trying to build muscle endurance specifically, but I wouldn’t recommend it for muscle growth. If you can lift a weight 25 times, then the load demand isn’t enough to elicit a muscle increase.