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Adding weight every cycle


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#1 hfierro

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Posted 21 December 2016 - 03:54 AM

Hi, all - new to the community here and excited about staring the program next week. Anywho, I have a bit of a stupid question,which involves the adding of weight to the lifts every cycle - reading through the FAQ document, I found the following:

 

Question: Should I try to establish a new max on every third week? 
 
Answer: No. The max effort method in the working sets is about lifting at your max effort, not beyond every time. I normally base this off of feel. If I feel like I could set a new PR, then I go for it. Some weeks I am just happy I got to 100%
 
 
Reading that, it's clear that no maxes should be established EVERY third week. However...
 
Question: How much should I advance each cycle? 
 
Answer: Any small jump in strength training is a good jump. You can increase by 2.5 lb, 5 lb, and in some cases 10lb. Never more than 10 lb, unless you tested a new max and it was more than 10 lb over your previous tested max. My recommendation for slow and steady gains would be 5 lb every cycle. 
 
With the above, wouldn't adding 5 lb every new cycle essentially be the same as creating a new max every cycle?

Apologies in advance, but I'd really appreciate a dumbing down of the above!

 



#2 Poppy G

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Posted 21 December 2016 - 12:46 PM

If you run version one then adding weight every cycle will still Keep you under your max for a few cycles. It's when you run version two that you last lift of the last set is your max.
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#3 hfierro

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Posted 21 December 2016 - 04:07 PM

If you run version one then adding weight every cycle will still Keep you under your max for a few cycles. It's when you run version two that you last lift of the last set is your max.

 

Gotcha, knew there had to be a simple explanation - much appreciated!



#4 trscott6

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Posted 02 May 2017 - 01:59 AM

But on that note, what do you do when you miss the last lift of that cycle? Switch to version 1? Don't add the weight? Or just add the 5 lbs and work through the next cycle?

#5 Poppy G

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Posted 02 May 2017 - 06:12 AM

Up to you. You can either run it again at the same weight.. Which personally I would Do or add the weight and see how it goes. Either way if you miss the lift 3 times or for 3 cycles then drop your 1rm by 5# for upper or 10# for lower and start again
My last word will probably be
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"Now, get off my lawn!" :angry:




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