Questions for Chad

[DarkKobold]

So - I've finally been working out with some vague regularity.

I've been keeping a journal of what I lift. I find it is inspirational, and helps me remember where I'm at with so many different exercises. Anywho, on to the questions -

1. Is there a good way to plot the data, to best show progress? Like, 10 reps at 35, 8 at 40, and 6 at 40, is better than 12 at 35, 6 at 40, 6 at 40.... I think.

2. How many reps should I be able to do before I go up a weight? 8? 10? I've been sticking with a safe 12.

[ChadTower]

Working with varying reps is too difficult to track.  I'll give an example scenario on a better way.

Rather than benching 150 for 5 reps, then 6 reps, then 8 reps, then 10 reps, do this:

Bench 150 for 6 reps.  Next time, bench 151 for 6 reps.  Next time, bench 152 for 6 reps.  Increment the weight, not the reps.  If your weight increments are small enough (usually 2% or less), you won't even notice a difference.  You are lifting more, though, and therefore you will get stronger.  It may seem slow and odd but it makes perfect physical sense.

Say your goal is to add 20lb to your bench press.  You can work the usual multivariable (weight and reps) process and be confused and unsure the entire time... or, you could simply work with tiny incremental weight changes, static rep amounts, and know for sure that you are stronger in week 7 than you were in week 3.

Just make sure to keep the increment low enough that you are not overtraining, and remember that it is not a race.  It is a marathon.  The difference between a 20lb gain in 10 weeks vs a 20lb gain in 14 weeks is negligible.  The cost of injury, however, is great.

[DarkKobold]

The problem is, I'm doing free weight bench. The only increments are at 5 pounds (limitation of the gym I have) Plus, I feel safer doing free-weight bench, since I have to workout alone.  I will need to join a gym, or use IM wests new facility at some point, since the appt. gym  only goes up to 50 lb weights. (yes, I'm at 40, weak, I know, but I started at 25) So, with my limitations, any suggestions?

I do understand the logic behind the reps.

[ChadTower]

The problem is, I'm doing free weight bench. The only increments are at 5 pounds (limitation of the gym I have)

Think about that.

[danny_galaga]

id certainly agree there. increasing the weight works best. surely the gym has smaller weights?

[ChadTower]

A lot of cheap gyms don't have plates smaller than 5, and very few have plates smaller than 2.5.  2.5 is too big an increment for most people.  The ankle weight solution will work perfectly, though, and will only cost him $15-20.

[abrannan]

The problem is, I'm doing free weight bench. The only increments are at 5 pounds (limitation of the gym I have)

Think about that.  Is that really true?  A plate is just an item that weighs something.  You can find other items that weigh any increment you want.  Use a baggie of quarters, a magnet, or you could order a set of Fractional Plates.  I've used Fractional Plates in the past but never bought a set.  They're pricey.

What I use are adjustable ankle weights.  They're nylon velcro wraps that have 6-8 little pockets in them.  You can adjust the weight by adding or removing little .5lb bars in the pockets.  That gives you flexibility for any half pound increment up to the 5lb, at which point you can add a 5lb plate.   They are designed to wrap around your ankle (for joggers), but they wrap around an Olympic barbell perfectly as well.  I use them myself and they are perfect.  I got my set for $15 at Sears.

A little creativity goes a long, long way in weightlifting. 

I wish I could find the article, but I was reading somewhere about a guy who used various combinations of the plate locks and squeeze clamps to get his 1-lb increments.

[ChadTower]

Anything can be done, but since he's not working at home, it's hard to control what will and will not be available to him on a consistent basis.

[DarkKobold]

I'm going to buy a set of those ankle thingies. Since I'm using free weights (dumbbells) I'll just wrap them around my wrist.

It kind of reminds me of Dragon Ball Z. They claimed that all of their clothing weighed like 100s of lbs, hence making their training better or whatever.

[ChadTower]

Wrapping around your wrist won't really help, since then you're completely changing the leverage point.

When I use those with DBs, I'll usually do something like tape the individual bars to the side.  That probably won't fly in a gym, though.