How Heavy Is Heavy Enough?

How to select weights

“What weight should I use?”

Weight selection is an art and science. You want to push yourself, but also leave room for progression.

If you’re stuck benching the same weight every time you’re in the gym then it’s probably time to change your loading strategy. Below you’ll find the loading schemes I use for my clients so they can make continous progress.

Straight Sets

This is also known as standard sets or constant loading. Straight sets require using the same weight for all 4 sets. This method is better for beginners or those returning to training after time off. You may also use straight sets with percentage based training.

Example:

100 x 12, 100 x 12, 100 x 12, 100 x 12

Example:

70% 4 x 10

Straight sets are used relative often but they can be leaving some progress on the table. I’m a fan of straight sets when using new exercises or for training novices since their technique and nervous system aren’t developed enough to predict weight addition accurately.

Step Loading

Increase weight incrementally each set working up to a rep max or near rep max by the end. Aim for a 2-3% increase each set at most. You shouldn’t start a set with 50 lbs and end with 200 lbs. In that case the first sets were completely ineffective since they were done so far from failure.

Example

✅ 200 x 12, 205 x 12, 210 x 12, 215 x 12

• Weight increases 2-3% per set or 10-12% over the course of 3-5 sets.

❌ 135 x 12, 185 x 12, 205 x 12, 215 x 12

• The first 2 sets were likely too light.

Progress weight after hitting the end of the rep range.

Week 2 try to start with 205 lb x 12, then go to 210 x 12, 215 x12, 220 x 12.

Week 3 start with 210 lbs.

Slowly step up the weight over the course of the progression. If adding weight becomes too difficult, don’t add weight and try to sustain that weight without missing reps.

Pyramids

There are ascending and descending pyramid sets. These were common when I was lifting at the local Bally Fitness.

Ascending Pyramids start light for high reps and work up to heavy for low reps (ascending). Descending pyramids start heavy for low reps and work down to lighter weights for higher reps.

Ascending

90 x 12, 100 x 10, 110 x 8, 120 x 6

Descending

125 x 6, 115 x 8, 105 x 10, 100 x 12

Use a similar progression to the step loading progression for pyramids, or simply just try to add reps each week to some or all of your sets. Descending pyramids are more effective since they stimulate the nervous system and allow you to lift heavier for more reps.

However, if you’re short on time and just want to build volume while getting some strength benefit, then doing an ascending pyramid is also an option. Gym bros would also sometimes pyramid up then pyramid back down.

Cluster Sets / Rest Pause Sets

Cluster sets and rest pause sets are similar methods so I clumped them together. You essentially do a set, then rest 15 to 30 seconds and do more reps. Cluster sets can be broken into 2, 3, or sometimes more segments. The advantage of this training method is you can go heavier since the rest period allows the ATP-PC energy system to replenish.

Example:

Hypertrophy Cluster

4 x 8-8

90 x 8-8, 90 x 8-8, 90 x 8-8, 90 x 8-8

Strength Cluster

5 x 1-1-1-1

225 x 1-1-1-1-1, 230 x 1-1-1-1-1, 235 x 1-1-1-1-1, 240 x 1-1-1-1-1, 245 x 1-1-1-1-1

Rest pause sets involve hitting a weight for as many reps as possible then resting, and hitting it for as many reps as possible again until you’re done with your prescribed sets or total rep count.

Rest Pause

225 x 11, Rest 15-30 sec, 225 x 5

Total rep count is also a great method. Set a goal like 50 pull-ups and use rest pause to breakup the 50 reps until you hit 50 total pull-ups.

You can add volume each week (50 to 60 next week for example). This is also a great method for improving bodyweight movements like pushups, chin/pull-ups, and dips but it can be used for accessory work as well.

Total time is another rest pause method. Start a timer for 5:00 and hit as many reps as possible. This would also technically fall under the category of escalating density training if you’re aiming on keeping the time domain the same but increasing reps each week. It’s great if you’re pressed for time or want to challenge yourself with a different training style.

Rep Range Loading

I still get questions weekly from clients about weight selection and loading. Everything I program is typically going to be a 3 week training block.

Week 1 should be an RPE 7 (3 reps left in the tank roughly)

Week 2 should be RPE 8 (2 reps left in the tank roughly)

Week 3 should be an RPE 9-10 (0-1 reps left in the tank).

The above is for your primary, A series movement. For B and C series accessory accessories, just send it and go at or near failure. Typically B and C series exercises I will program rep ranges like 10 to 12 reps.

Find a weight you can hit for at least 10 reps but not 13 in this case. If you miss by a rep and can hit 13 or hit 9 reps, that’s fine as long as it isn’t happening every set and every session. you have to push yourself, and that means missing reps sometimes.

Another option is wider rep ranges like 6 to 10 reps. This is a program style I ran for a while when i stopped making progress doing sets of 8 to 12 as a novice. Pick a weight you can do for 6 to 10 reps, build reps each week with that weight. When you can do 9 or 10 reps each set then add weight.

Don’t use rep ranges as an excuse to not traing hard. Find somewhere to build from and progress it each week until the next training block.

Stay strong,