This article is part of a series in which I will be discussing the concept of progressively adding a pound at a time to your workout weights. An important aspect of adding a pound at a time is to make sure you always add the weight to the right level of effort. It is not hard to add a pound to your workout poundages unless the weight you are already using is excessively hard to lift. This article will help you to avoid this error.
The Limit Rep
When performing a set of reps, the limit rep is the preferable stopping place that allows you to add on a pound without creating excessive strain. What is the limit rep? It is the last rep that you can perform in a set while using a steady even rep pace. I refer to these reps as strong reps. When you exceed your capacity to perform strong reps, the speed and pace at which you repeat reps will start to slow down due to fatigue. I refer to the slower weaker reps that occur at the end of a set as weak reps. Excessive strain sets in when you reach the point where weak reps start to occur. Do not do weak reps. Stop before excessive strain begins by stopping when you reach your limit rep.
The Marker Rep
If you continue past the limit rep, the next rep that you perform is called your marker rep. The marker rep marks the first rep of a set where the pace at which you repeat reps starts to slow down. The marker rep also marks the point where the amount of strain begins to escalate much faster than previously in the set. If you hit your marker rep, you are either using too much weight, or you are trying to do too many reps. In order to avoid this, make sure you adjust your weights and reps so that the limit rep is your stopping point at the end of a set.
The idea is to start at the right level of effort and add a pound. After adding a pound, give yourself enough time to grow a little stronger so that you can add another pound without exceeding your limit rep. As you continue to add weight in increments of one pound, it should never feel like the added weight is getting heavier and harder to lift to the point where you exceed your limit rep with strenuous reps. If added weight pushes you past your limit rep, then you are adding weight too often, and you need to give yourself more time before you add each pound.
If you decide to use the concept of adding a pound at a time, make it easy to keep adding the weight by using the right level of effort within each set. In the next article, I will discuss how many sets to perform as to pertains to adding a pound to the right level of effort. Best of Training to you.
For fractional weight plates, see the following sources:
Iron bull fractional weight plates
Half pound rubber fractional plates
