Effective strength training is all about genuinely challenging your muscles at close to their maximum capacity.
This means a weight heavy enough to fatigue your muscles in 12 reps or less (and fatigue means you feel you cannot do another rep with the correct form - the harder and fewer reps it takes, the more effective the ST is. So it sounds like you should go up to a heavier weight. But you should only go up the minimum increment possible - probably 2.5 or 5 lbs. If you can still do 12+ reps at the new weight, go up another increment next time.
You get about 70% of the maximum possible advantage with the 1st set, 90% with the 2nd set, 95% with the 3rd set, etc. There are definite diminishing returns to adding more sets.
If you have to choose one or the other - go heavy, rather than going more. But I'm not sure why you have to choose - heavier weights will mean fewer reps (and less time) in each set. So you can complete more sets in the same amount of time.
Fitness Minutes: (250)
1 10/2/13 10:44 P
Alright, i have been doing a new and steady workout 4 days a week for the past two weeks. It's time to ramp it up for the next two weeks. I am not sure if i should add more weight or more sets. Which would be best. I was thinking about adding an additional 10 pounds to everything and 1 whole extra set. Any idea's?