when to move on in weights

[Maddwraph]

like dumbells? this is what i do:

curls 25 pounds: 3 sets, 8 reps. should i move on to 30? and how much should i do?

the thing with 20 pounds where you hold your arm on the bottom part and bring your forearm up and down (not sure name) i do 7.

one more where you just lift the dumbell up (i think for the shoulders, whats the name) 20 pounds 7 reps.

these are all 3 sets. i do otehr stuff too, push ups. is it better to max out on push ups, wait a while, then do 10 reps? or is it better to do sets?

and wont crunches make your abs bigger, so wont they be big eventually?

[glockmeister]

This may sound like a bit of a cop-out, but I will say, listen to your body. Generally, if I can do 3 sets of 10 then I move up in weight. It also depends alot on what you want to do. do you want to tone, bulk, what?

if you can do 3 sets of 8 and you feel you can get it pretty easily, try 30 next time and see what u can do. if you can do say, 3 sets of 6, do them for a while untill you can get 3 sets of 8, then move up a few punds..

also, crunches wont make your abs huge, they usually help just tone. crunches alone shouldnt make them huge if by huge you mean giving you a pot belly.

[Aodhan]

A good general rule of thumb is to move up about 5% in weight, every 1-2 weeks.

So, if you pyramid bench press starting at 100 lbs, the next time you move up your pyramid would start at 105 lbs. The next move up should be about 7 lbs, etc.

You can also gauge it by your sets. If you can finish your current set with not much problem, you are ready to move up. You should just barely not be able to finish the last rep of your last set in each exercise.

Aodhan

[jarrettmeyer]

That's what I was taught, too. You're looking for quality. For bulk muscle (which I don't do anymore), I would do 2x8. When the 16th is just as high quality as the 1st, you're ready to increase the weight. You have to know body and not lie to yourself. A lot of people like to get to heavier weight too early and will cause more harm than good.

For lean muscle (which I do now), my trainer has me on 3x15. Same rule applies, when the 45th lift is just as high quality as the 1st, you're ready to increase the weight.

[white lily]

Charles Stayley has lots to say on this topic. Just google his name and you will find his site. I think it's https://www.myodynamics.com

Same with the dragon door website. I love Pavel's stuff... https://www.dragondoor.com

Also check out the ebook at https://www.martial-athlete.com/freebook

They all look at things in the same way...lifting for strength and power while still remaining flexible and fast.

[Maddwraph]

thanks a lot for the comments. also, i was told to drink a protien shake everyday even if i dont work out. how many hours before i sleep is it ok to drink a shake? thanks

[jarrettmeyer]

Although nutritionists will differ on the subject, a lot of current diet research is starting to suggest that our eating habits are backwards.

The current idea is that (for Americans, anyway) breakfast should be the biggest meal of the day. Eat the eggs, bacon, and pancakes. These are the only calories that you consume that have a chance to be used through the day. Any fat intake that you have should be during breakfast.

Lunch should be protein. Easy on the fat. Easy on the processed carbs.

Dinner should be tiny. Nothing more than soup & sandwich. Keep low on the fat & carbs, since these will probably be converted to fat while you sleep.

Fiber and protein make you feel fuller longer than fat & carbs.

Finally, no eating 3 hours before bedtime.

In answer to your question, protein shakes should be consumed before you workout. If you're not going to workout that day, then it should be consumed in the morning.

[glockmeister]

https://www.bodybulding.com

They have tons of useful info on weightlifting there.

[Aodhan]

Although nutritionists will differ on the subject, a lot of current diet research is starting to suggest that our eating habits are backwards.

The current idea is that (for Americans, anyway) breakfast should be the biggest meal of the day. Eat the eggs, bacon, and pancakes. These are the only calories that you consume that have a chance to be used through the day. Any fat intake that you have should be during breakfast.

Lunch should be protein. Easy on the fat. Easy on the processed carbs.

Dinner should be tiny. Nothing more than soup & sandwich. Keep low on the fat & carbs, since these will probably be converted to fat while you sleep.

Fiber and protein make you feel fuller longer than fat & carbs.

Finally, no eating 3 hours before bedtime.

In answer to your question, protein shakes should be consumed before you workout. If you're not going to workout that day, then it should be consumed in the morning.

A lot of this kind of advice will depend on what nutritionist you listen to. I know a lot of trainers and nutritionists that advocate drinking the protein shakes within 30 minutes AFTER a workout, so that you have the most protein available for rebuilding.

The most common agreement is that breakfast and lunch should be larger than dinner, don't eat within a couple hours of bedtime, and that you should "graze" or snack a little every couple of hours to avoid the "3 meal" binge type eating habits.

Read a lot of the literature, try different things and see what works for you. Every person is different, and there are no "hard and fast" rules for diet and training.

Aodhan

[jarrettmeyer]

...

The most common agreement is that breakfast and lunch should be larger than dinner, don't eat within a couple hours of bedtime, and that you should "graze" or snack a little every couple of hours to avoid the "3 meal" binge type eating habits.

Read a lot of the literature, try different things and see what works for you. Every person is different, and there are no "hard and fast" rules for diet and training.

Aodhan

The only problem with reading a lot of literature is that you get a lot of viewpoints, each with their own supporting data. I can also find plenty of books on my shelves that back up Aodhan's statements.

Try various alternatives for that protein shake. (See my sig.) To offer another opinion, I've seen some that say to drink 1 hr before working out, so that the protein is available in the bloodstream after working out. So whether it's AM, 1 hr before, 1/2 hour after, or some alternative, one of them will work best for you, your regimen, and your daily schedule.