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Fitness Tips For 12/14/2016
Adding Reps vs Adding Weight
By Oliver Wolter creator of X-Size Workout Software
Conventional advice in weight training is to progress using "Double
Progression". The idea is that you might start off doing say, 10 reps
in an exercise. Over the course of a couple of sessions you progress
to doing maybe 12 reps. Once you can manage that, you add more weight
to the bar and start to progress again. Sounds simple in theory
doesn't it! The problem is that those "extra reps" can sometimes be
very, very hard to get.
Lets do some simple sums and see where the problem is:
Imagine a trainee currently Bench Pressing 220lbsx8 and trying to get
to 9. In other words just 1 more rep.
Now 220x8, projects a maximum single of about 261lbs.
But 220x9, projects a maximum single of about 268lbs.
In other words, if this trainee had achieved 8 reps last time, to get
the extra rep in this session, they would have needed to have added
about 7lbs to their strength between sessions! Now that does happen
from time to time, but is the exception rather than the norm.
Think how much he would be expecting of himself, if he anticipated
getting 10 or 12 reps in a reasonable time frame!
But you can see what has happened: A small percentage increase in
strength corresponds to a big increase in the number of pounds an
athlete is required to lift, in order to gain.
BUT here's the good news: Imagine if the athlete decided to try and
improve using Single Progression instead? Single Progression simply
means that you add weight to the bar rather than trying for more
reps. So, assuming he has access to two, small 1.25lb plates (i.e.
he puts an extra 2.5lbs on the bar). What happens then?
220x8, projects a maximum single of about 261lbs
222.5x8, projects a maximum single of about 264lbs
In other words just a 3lb increase. Now it is much more likely that
an athlete can gain 3lb between sessions than 7lb.An athlete using
single progression can add small amounts of weight regularly, which
rapidly build up to huge quantities. That in turn means masses of
This is the technique used by most of the Worlds top Weightlifters
and Powerlifters. If you look at their programs in a Magazine like
Powerlifting USA, you will see that their cycles are built on a
weekly increase in weight on their major lifts. They are not
attempting to add reps weekly...just weight.
Now this is not to say that trying to get "1 more rep" is bad or
wrong. It certainly isn't. It's just that it is easier to gain as
you become more advanced by using Single Progression and not by
In the example above, we assumed that the athlete has access to
1.25lb discs. It would be even better if he had access to some sets
of big washers that add only 1/2 to 1 pound at a time.
Once you have used the X-Size system for a few weeks you will quickly
realize that the gains you have made far exceed anything you have
ever achieved before.
X-Size is more than another Training System - it's a software with an
build in A.I. (artificial intelligence). It perfectly adapts to
anyone's needs. With this system you can build muscle 312% faster
than ever before.
And right now we are offering it for a discounted price.
Go to X-Size Bodybuilding Workout
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Adding Reps vs Adding Weight
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.