So what do you need to do?
Firstly you need to select the weight where you can optimally hit the certain rep range that you chose. 5-8 reps if you are building for strength or 10-12 reps if you are building for lean muscle.
So for example let’s say you are working on dumbbell flat bench chest press & you select a pair of 8kg dumbbells. On this first set you manage to hit the 8 reps, move on to your 2nd set by increasing the weight to the next tier in weight. Which would be 10kg dumbbells. If you also manage to get another solid 8 reps, move on to the 3rd set with the next weight up which is 12kg. If on this 3rd Set you only manage 5 reps then on the following week where you next do your flat bench chest press on that 3rd Set you have to try and get the 8 reps. If you don’t then you need to repeat this the following week or weeks until you do get those 8 solid reps! Once you do that then you can again move onto the next weight up & also try and hit 8 reps on that weight. Repeating the cycle the following week if you fail.
This is a SIMPLE PROGRESSION ROUTINE that can be incorporated to any compound/isolation lifting exercise you chose and not only does it apply to guys but to ALL YOU WOMEN OUT THERE who want to build LEAN MUSCLE & LOOK TONED TOO. REMEMBER LADIES, LIFTING WEIGHTS DOES NOT CAUSE YOU TO BECOME BIG AND BULKY, THAT IS JUST A MYTH!!!! (That will be a subject I will post for another blog of mine in the future).
Also remember, when you are choosing the weight, start with a weight that you can manage but that can also test your strength when nearing the final rep.
Increasing your sets & weights during your training is a constant progress. You will not see progress over night or after a week, it may even take a couple of months depending on how focused you are to reaching your goals. But give it time & you will eventually see and feel this progression as I did, and still am experiencing. Nothing is better then the feeling of actually noticing results & once you do experience that level of acomplishment then I’m sure that will be more fitness motivation for you to reach for the stars…