You will use the same weight on every set of any given exercise during any single workout on this program. You will only increase from workout to workout but not during the same workout.
For example, true beginners will start with 45 pounds on Squats for all sets, 45 pounds on Overhead Press for all sets, and 95 pounds for all sets on Deadlifts. If you need to start out lighter than this, please do so. You can use bumper plates if needed for lighter weights on deadlifts and rows so you are at the correct starting height off the floor.
Bumper plates can be found with weights much less than normal 45 pound Olympic plates. For example, you can get them at the same size for 10 pounds.
You won’t increase or decrease the weight during any single workout. So then, when do you increase the weight?
You increase the weight from workout to workout, but only if you performed all sets and reached the target number of reps with a given weight. For example, if you performed all sets of Squats with 45 pounds for 5 reps each set, you will increase the weight next time you perform Squats.
Whenever you reach the target number of reps for all sets of a given exercise, you will increase the weight by 5 pounds.
If you are a more advanced lifter and started lighter purposely, you can use bigger weight increments.
If you have lower strength levels, you can use fractional plates to increase smaller amounts (2.5 pounds as an example).
Your goal is to increase the weight every workout on every exercise. And most of you will be able to increase the weight every workout for several months. This is 100% possible if you believe and accomplished by thousands of people just like you!
If you are a beginner, only increase the weight 5 pounds each workout (if you reached the target number of reps on each set of that exercise the previous workout). Don’t go for huge weight increments as a beginner.
The increases in weight you lift for each exercise is what makes this program work. So, focus on doing your best to reach the target number of reps each workout! Watch your physique start
changing as you increase the weight. But, only increase the weight if you used good form on every set the previous workout.
How do you increase the weight with chin ups and dips?
If you can easily do 8 reps on Chin Ups and Dips with your full body weight, you need to start adding weight around your waist through the use of a belt. Add 2.5 to 5 pounds at a time. Once
you can start adding weight, focus on reaching 8 reps.
Once you get 8 reps with the given weight on Chin Ups or Dips, add 2.5 to 5 more pounds the next workout! You can use the same weight for up to 3 workouts and still build muscle BUT I highly recommend raising the resistance after using the same amount for 3 workouts. I consider this stalling if you can’t increase the weight after 3 workouts. Please remember this!