Tips for knowing when to add weight

Tips for increasing loads

The first tip from our coaches is very simple. One way to know if you can increase the load is through unilateral movements. This is. “If you can master weight-bearing movements on one leg or one arm, then you’re ready to gain weight bilaterally,” explain. For example, if you perform weighted squats and you want to gain weight, the trick is to master lunges while putting very little weight on your legs.

If you want to increase the amount of weight you can bench or stand, his advice is to hold the weight with one hand.

The second tip is through repetition. In this case, to know whether you can increase the load or weight without risking injury, you simply need to consider whether you will be able to perform the additional repetitions. If you do 10 reps with a weight and think you can do 5 more, you’re ready. On the other hand, if you can only do 2 or 3 more things, Téllez’s advice is to wait.

At submaximal loading, that is, using a heavy weight and doing 5 reps, when you think you can do 3 more reps with that weight, you’ll be ready to increase the load.

Gaining weight during strength training is Synonymous with improving performance and fitness. However, you don’t have to do it all at once, but rather do it step by step to avoid injury.