Geplaatst op 27 Reacties

Don’t sleep on these…

Don’t sleep on these…


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Progressive overload is a gradual, incremental long term game.⁣

You don’t need to be hitting huge PR’s every time you go into the gym to have a successful muscle building workout.⁣

Approaching your training with that mindset will likely work against you by causing you to sacrifice technique as you try to rush your way to bigger lifting numbers on paper.⁣

You DO want to be “chasing numbers” in the sense of slowly beating your logbook over time in terms of weight/reps (particularly as a novice to intermediate), but it has to be done in an intelligent, controlled manner.⁣

Adding 2.5 pounds a side to a given lift absolutely is significant progress as @andrewburgessfit mentions here, and even that isn’t something you should be expecting every week.⁣

If you can simply perform 1 extra rep with the same weight on a given lift while maintaining proper technique, that should most definitely be seen as a win.⁣

Apply a basic double progression model and aim for 1 more rep between sessions followed by a 2.5-5 pound increase once you hit the upper end of your rep range (then back to the lower end of the range and training for reps again) and you’ll be well on your way.⁣

Of course there’s a lot of nuance involved depending on things like experience level and the specific exercise – not to mention that you’ll have some workouts where you don’t progress at all for various reasons, or workouts where you progress in bigger jumps – but I’m just speaking in very general terms here to the average non-advanced lifter.⁣

And for the bazillionth time, this is why you should be tracking your workouts on paper if you’re serious about maximizing your results.⁣

You can obviously still make progress without it, but since strength increases happen in such small increments, you’re going to advance far more efficiently by knowing exactly what you did in the previous session and exactly what you need to do this session in order to move forward.⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣
Credit: @andrewburgessfit (

#fitness #gym #workout #buildmuscle #bodybuilding


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27 gedachten over “Don’t sleep on these…

  1. If you train 3 times a week and put 100g more every workout that's 15kg in one year. So yeah small weights are great

  2. I can bench 100kg (220lb) for 1.5 reps, I can’t bench 102.5kg (225.5lb) for 0 reps. The little plates matter

  3. Yea I prefer a pillow. Not sure why ANYONE would sleep on these.

  4. Nobody once in history has shit on those plates

  5. It is fun to watch the young and roidacts at the gym.You have them throwing weights around and the form is terriable.Never judge a person on how much they can do Form is key to get any where.I would rather curl 20 instead of tossing up 50 with bad form and out of controll.

  6. I once done a 17 kg pr on bench press, i felt like god, i add 1 kg in both sides, i almost got wiped

  7. I found someone on marketplace one time selling 12, 2.5s for 50 cents a pound. After I prematurely….you know, I bought them and added to the 8 I already had. I still wonder where they all go sometimes. They are awesome to have a crap ton of.

  8. Oh, to add to my other comment, I bought 4 1.25lb standard plates for my wife because, she's a stick, and quite frankly, going up by 5lb per arm on dumbell curls or whatever, is too much for her. Do you and don't listen to meatheads.

  9. Also u gotta what u gotta do as a beginner

  10. The 0.25 or .5 pound plates are kind obsessive though

  11. My rule, if I start a workout and can just barely get the last rep on the last set I keep the same weight. If I got an extra 1 or two I go up 5 pounds.

  12. That 2.5 plate feels like the heaviest

  13. I recently discovered that going up by 20lbs each time is not worth it. You build a better foundation to go up slowly by 10 and 5lbs if need be.

  14. This guy lacks creativity so he goes online and hate on other people

  15. That’s 275 in plates… the bar is 45?? Cool

  16. Yeah like I’m 13 right so when I was getting 95 bench but couldn’t do anymore, I gave it a couple weeks and I felt pretty proud when I got 100

  17. How often does one need to increase by these increments? I’ve used them on my squats and it feels like if I go past those 2.5’s then it’s a bit heavier than I can handle, but without the 2.5’s it’s just fine and the 2.5’s were just right but it can be a struggle (which I get is the point)

  18. Even half Thor beat Eddie’s deadlift WR of 500kgs with 501kgs

  19. In powerlifting, these little guys can make or break your total

  20. Currently doing a Greyskull-based program and those small plates are so important to get the increase each session…and they add up week to week.

  21. I’m seriously considering buying my own personal 2.5 pound weights for use. The gym I go to only has 2 pairs of them making it sometimes impossible to progressive overload how I want

  22. When lifting heavy or progressing … 2 ,5 lb is quite a bit

  23. they are also useful when there are no 5's so you smack two together because no one uses them at my gym

  24. And when you add a 2.5 it feels like your adding 20 more pounds

  25. Lol anybody that laughs about 2.5 to 5 pounds more on lifts clearly doesn’t have experience at an advanced level

  26. 5 plates with a cookie(2.5). Is significantly better than just 5 plates

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