John was a brand new to weight training and could only bench press 100 pounds for 8 reps. He was advised to keep on using 100 pounds until he improved to the point where he could perform 10 reps. Once he had achieved this new strength level, he was advised to add on 5 pounds and start the same process again with 8 reps and 105 pounds. At this point in John’s training, he is using a good strategy for progression.
Steve was immensely strong and could bench 400 pounds with 8 reps. For Steve to use the same strategy of progression by increasing reps like John is doing would not be smart. Perhaps Steve used this strategy effectively when he first began weight training at a much lower strength level, but at his current strength level, trying to add reps to a set is no longer nearly as effective as it once was. Let’s take a further look at the differences in the process of adaptation for people who have different strength levels like John and Steve.
The amount of reps a lifter can do with a given weight has been shown to be closely related to amount of weight they are using in relationship to their one rep max (click here to see one rep max calculator). Studies have shown that when most lifters increase their strength by two to three percent, they will be able to add another rep onto the maximum number of reps they can do in a set with a given weight. If we go back to our example of John who can do 100 pounds for 8 reps, his max bench press is probably about 125 pounds. In order to be able to improve the number of reps that he can perform from 8 reps up to 9 reps, he will need to increase his strength by about 2.5 percent. In John’s case, an increase of strength of 2.5 percent translates into a little over 3 pounds. In terms of his one rep max, it must increase from 125 pounds to 128 pounds before he will be strong enough to increase from 8 reps to 9 reps with 100 pounds. A three pound increase in strength is very attainable, especially in the beginning stages of lifting. So once again, increasing the number of reps is a reasonable form of progression for John.
Now let’s look at what will happen in Steve’s case if he uses the same strategy. If Steve can bench press 400 pounds for a one rep max, this will translate into a one rep max of approximately 500 pounds. Steve and John are the same in that they both must increase their one rep max by about 2.5 percent in order to add on another rep. However, Steve and John are very different in terms of what 2.5 percent of their one rep max equals. For John, 2.5 percent of his one rep max at 125 pounds equals a little over 3 pounds. For Steve, 2.5 percent of his one rep max at 500 pounds equals 12.5 pounds. Whereas John only needed to become 3 pounds stronger in order to be able to increase from 8 reps to 9 reps, Steve is at a strength level where he must become 12.5 pounds stronger before he will have the ability to increase from 8 reps to 9 reps. This makes the strategy of progressing by adding on reps increasingly difficult as an effective strategy for progression when a lifter reaches higher levels of strength. Most people don’t increase their strength level by intervals of 12.5 pounds.
What lesson can we learn from this in terms of figuring out an effective method for progression? Basically, once you reach a one rep max of over 200 pounds for a given exercise, you will have to increase your strength level by over 5 pounds before you can add on another rep, and the stronger you become, the harder it becomes to add on reps to a set. You are better off progressing by adding on weight once your one rep max has reached over 200 pounds. For example, for an elite, world class lifter who can squat close to 1,000 pounds, it would be hugely important to add weight to a set rather than reps to a set as a form of progression. At his strength level, it would take a 25 pound increase in strength before enough strength is gained to add on a rep to a set.
One of the biggest problems I see with a lot of gyms is that the smallest weight plates that they have are 5 pound plates. This requires a lifter to increase the weight they are using by a minimum of 10 pound intervals. The consequence of this is that it almost forces lifters to progress by adding on a rep before trying to add on weight, and this is a terrible strategy of progression for lifters who can lift a lot of weight. So if at all possible, you need access to small plates of 2.5 pounds or less, in order to have an effective plan for progression. If you don’t have small weight plates, you can probably find them online and order them. For exercises such as curls and lateral raises, lighter weights are generally used and adding reps will work fine as a method of progression. However, if you can do over 200 pounds in the bench, squat, deadlift, or any exercise, you’re better off adding on a small amount of weight in order to progress. Give it a try and best of training to you.