When should I progress by adding weight and when by adding reps?

I do barbell rowing and consistently progress by adding 2,5kg every training. I do warmup bare barbell and 8 reps in 4 series, in which first series is last trainings weight, then I add up 2,5kg for remaining 3 series. I feel like I'm progressing in strength, I applied the same sequence with bench pressing and also feel progress, but is it actually the way to go? Should I add reps and slow down with adding weight? I feel like 10 reps would require me to add weight not every training but every two. What is the proper way to develop strength in this situation?

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  1. 2 weeks ago
    Anonymous

    pic is cringe, didn't read
    get fricked

    • 2 weeks ago
      Anonymous

      what's up with the raging dyels recently?

  2. 2 weeks ago
    Anonymous

    >not touching them together at the top for that good contraction

    • 2 weeks ago
      Anonymous

      >>not touching them together at the top for that good contraction
      interesting, so u be saying bot all he got from this dumbb***h press was bad contraction?

      because i can agree with this notion, yes u can contract chest properly ONLY when ur shoulders are protracted and elbows are in front of u, u won't bring chest near failure this way because front delt will die first (i have solution for that also) but at least u get some time under tension by doing the "good contraction" portion of dubbell press

      the press part, in ur own fricking words bot is bad contraction at best 😀

      • 2 weeks ago
        Anonymous

        Dumb and wrong.

        • 2 weeks ago
          Anonymous

          >Dumb and wrong.
          u are, always bot, without fail, but here:

          >not touching them together at the top for that good contraction

          >not touching them together at the top for that good contraction
          going for written porn u just slipped yer nonexistent tongue bot 😀 because u know damn right what is good and what works, but u were ordered to act
          >Dumb and wrong
          and u do so 😀 dumbotto bottoto 😀

  3. 2 weeks ago
    Anonymous
  4. 2 weeks ago
    Anonymous

    No you shouldn’t dont that t b h

  5. 2 weeks ago
    Anonymous

    Go to failure and add weight when failure is 12+ reps consistently for anything that isn’t deadlifts or squats of course

    • 2 weeks ago
      Anonymous

      >he's never tested his 13RM deadlift

      • 2 weeks ago
        Anonymous

        you don't want to rep the deadlift too much, it has high chance of wrecking your back.

  6. 2 weeks ago
    Anonymous

    As a beginner start with +2kg every week, then reduce it too +1kg every week when that stops working. If you have access to micropl8s and +0.5kg when that stops working. When that stops working, do double progression in 6-10 reps or grind and judge the rep speed for you final reps to determine whether you should add weight. In the latter case, if the last rep is noticeably faster, then it might be time to add a little bit of weight.

  7. 2 weeks ago
    Anonymous

    assuming you're not on gear, do your 2 warmup sets, then hit 3-4 working sets in the 8-12 rep range. Use as much weight as you possibly can so you are just barely able to squeeze out that last rep of each set. From there you have two choices:
    -Pick an arbitrary rep range (say 10) and each week try to add a little more weight, only staying at the same weight for a bit if you cant go higher
    -start at 8, next work out go 9, then 10, then 11, then 12. Once you can do 12, move the weight up, start at 8reps again and repeat.

    Lifting is about challenging yourself to do the hardest workout you can handle for each lift if your targeted rep range. Just showing up, knocking out an arbitrary amount of reps at an easy weight does nothing for you.

    If you are on gear (which i really hope you're not as a beginner) you can follow the above but need to slow that down quite a bit and work with less weight at higher rep ranges. Your muscles will strengthen faster than your tendons so if you just slam your max possible weights every week you'll eventually tear something.

  8. 2 weeks ago
    Anonymous

    Reps when you plateau on weights.

  9. 2 weeks ago
    Anonymous

    Can't control a heavier weight add reps

    Feel like you have most of a rep left when you hit failure but can't get out of the bottom of the rep to do it add weight.

  10. 2 weeks ago
    Anonymous

    >Imagine the sex

    • 2 weeks ago
      Anonymous

      >going for written profanity
      yes bot i know that 😀 it's not helping one bit, do u "feel" sorry or embarrassed that u gave sliver of actually good advice or sth? lol 😀

      • 2 weeks ago
        Anonymous

        You should learn to lift before you pretend to be a coach you huge moron.

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