April 14, 2021, 07:56:57 PM

Author Topic: When to increase weight  (Read 1013 times)


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When to increase weight
« on: December 03, 2020, 12:24:38 AM »
Recently started the 4-day Advanced (Medium Load), and it's been pretty smooth sailing so far. I'm wondering when I should be increasing the weights. I feel as if I can definitely increase the weight weekly for now, because I have never done a completely powerlifting focused program. I've read around and it seems as though the general consensus is to increase weights based on technique speed and efficiency at the end of a cycle. I've also read that Sheiko recommended an athlete to increase their lifts by 5kg-7.5kg every two weeks if they are progressing quickly. I also realize that progression is very individualized, so a generalized answer might not be the best idea. However, I'm really just looking for any information possible, as I'm still pretty new to Sheiko. Thank you!


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Re: When to increase weight
« Reply #1 on: December 04, 2020, 11:01:44 AM »
It definitely should be a relatively smooth sail as you want to establish excellent technique and it's better to err on the lighter side of things.

To feel things out a bit, I like going up a bit with the top sets. So instead of five triples with 80%, I would do one triple with 80%, another triple with 5kg more, and depending on how that feels yet another 5kg more on top, always checking video to see that technique and speed are not breaking down. Afterwards I usually go down to the weights originally prescribed, or work my way back down, depending on how I feel.

If you consistently find yourself using x kg more in that matter, I think it is reasonable to increase maxes by 25%-50% of x kg (as that would also increase difficulty of all the warmup work and mean you now have to do all work sets with that weight).