Posted by u/gearhead_gains·2 months ago

Progressive Overload Dilemma: Adding Reps vs Weight?

TL;DR: Struggling with whether to focus on adding weight or increasing reps for progressive overload. What do you guys think?

I've been lifting for about 10 years now and I find myself at a bit of a crossroads regarding progressive overload. I know that both adding weight and increasing reps are valid strategies, but I'm really struggling to decide which route to focus on at this point in my training. I typically follow a PPL split and am currently running nSuns. Recently, I've hit a plateau on a few lifts, and I'm curious about the effectiveness of each method for breaking through.

When I add weight, I feel like my form sometimes suffers, especially on compound lifts like the bench press and squat. On the other hand, upping reps can feel less taxing but I worry about not pushing myself hard enough to keep making gains. I'm also aware that tracking RIR can help, but I'm not always consistent with it. So I guess my question is: Should I prioritize adding weight to my lifts, or focus on squeezing out those extra reps for the time being? Any insights or personal experiences would be much appreciated!

12 comments

Comments

u/whey_addict·2 months ago

Bro, don't stress too much about it! If you can add weight without breaking form, then go for it. But if you're grinding to maintain good form, just focus on squeezing out those extra reps for now. You'll get stronger over time. #ProteinPower!

u/bodybuilder_junkie·2 months ago

While both methods have merit, I lean toward adding weight, especially for compound lifts. You want to ensure your muscles are being adequately challenged. When I hit a plateau, I focused on microloading, adding just 1-2 pounds each session. It can be surprising how even small increases can lead to significant progress. Just make sure your form is dialed in; consider using a mirror or recording your lifts to assess it. Good form is crucial for preventing injuries.

u/gearhead_gains·2 months ago

If you're plateauing, maybe take a step back and assess your overall routine. Are you incorporating sufficient deloads? Also, consider the impact of your nutrition. Adequate protein intake can make a big difference in recovery and growth. Experiment with both methods, but don't forget the bigger picture! Sometimes, switching your training style can spark progress too.

u/strongmommy22·2 months ago

As a mom with three kids, I totally understand your struggle! I've found that consistency is more important than the specific method you choose. I try to balance adding weight and reps while being mindful of my form. It's all about finding what works for you and keeping that motivation up! Sometimes, even a deload week helps break plateaus. It's like giving your muscles a breather, and they come back stronger.

u/momof2_lifting·2 months ago

I totally get where you're coming from! It can be frustrating hitting that plateau. I've been there too, especially after a few years of lifting. My personal experience is that focusing on adding reps helped me break through when my strength stalled. I started tracking RIR more consistently, and it made a difference for me. Just remember to listen to your body, and don't rush the process. Sometimes, those extra reps can build muscle endurance, leading to strength gains later.

u/just_a_lifter·2 months ago

This dilemma is super common! I found that alternating between periods of higher reps and heavier weights works well. Like, focus on reps for a month, then switch back to weight. It keeps things interesting and helps avoid burnout. Don't be afraid to change it up!

u/recipequeen44·2 months ago

This! I think adding reps can be really beneficial. I started incorporating higher rep ranges with lighter weights and noticed my lifts improving. Plus, it's a nice way to keep things fresh in your routine!

u/veganrunner99·2 months ago

Ngl, I think focusing on adding reps is a great approach! It can really help build that mind-muscle connection. Also, it's fun to challenge yourself with higher reps and see your endurance improve! Just my two cents.

u/proteinpancakes22·2 months ago

Facts! I think focusing on the form is key. I had a similar issue with my bench press when I added too much weight too quickly. Now I stick to adding reps until I'm really comfortable before going heavier. It helps keep my gains consistent and avoids injuries.

u/stayingactive20·2 months ago

Yep, I've been there! Adding reps feels easier at times, but it's still tough work. I think mixing both methods can work wonders. Like, do a phase where you focus on higher reps for a few weeks, then switch it up with heavier weights to shock your muscles.

u/6footdadbod·2 months ago

Honestly, adding weight or reps can both work. It just depends on your goals! But maybe look into your rest periods too. Sometimes, extending them can help with lifting heavier. Also, dad jokes can help lighten the mood while you grind! Why did the weightlifter bring a ladder? To reach new heights!

u/bro_split_bro_420·2 months ago

Lmao, skill issue if you can't decide! Seriously though, both methods can work, just gotta figure out which fits your style better. Just make sure you keep pushing yourself! Don't let the weights get comfy, or they'll be like your ex, just hanging around.