Increasing amount of weight lifted

Question
Hi. I am a 20 year old female, 1.6m, 47kg, 18% fat and am currently weight training for th past year. I would like to drop my body fat % and achieve a hard body. However, i have been lifting the same weight for the past 6 months (6kg dumbbell, 15kg barbell) and cant go heavier! Please can you adivse me on how to start increasing the weights? Thank you.

Answer
Hi Fatima,
The guideline is this: When training at a specific weight load, it is recommended that 2-10% increase in load be applied when a person can perform the current workload for one to two repetitions over the desired rep range.

That抯 a wide range of increase. Increases in the weight you lift aren't prescribed with much precision, partly because muscle groups vary so much in size and strength, and partly because of the practical matter of the weights available at the gym. Typically you increase to whatever dumbbell is next on the rack (or plate on a weight machine), and so if you're lifting 12 pounds with biceps curls, then the next dumbbell available is usually 15 pounds.

One way that I train my clients to lift more is to have them lift the next heaviest weight for fewer reps. For example; they can do a chest press with good form with 15 pound dumbbells 12 times. The next workout I have them see how many they can do with 20 pound dumbbells on their first set. And for the next few workouts I write down how many they have done and try to encourage them to do more and more reps.

Progressively try to increase your strength and perfect your exercise form every time you lift.

So, that's how to progressively increase the weights. But in addition, make sure you are doing a well-designed program. Large muscle groups before smaller ones, emphasize multiple-joint exercises, especially those involving the total body, an exercise for each muscle group, and correct frequency for your goal.

Also, good nutrition plays a role in muscle building too!

I offer online personal training program design and meal planning. If you are interested go to my website at http://myactivenutrition.com/personal-training-contact.asp I'd love to help you.

To learn more about exercise and nutrition:
BLOGS:  For more information on exercise and nutrition read my blogs http://blog.myactivenutrition.com and http://myactivenutrition.blogspot.com/  

TWITTER: You can follow me http://Twitter.com/ActiveNutrition

FACEBOOK: And friend me on Facebook, Active Nutrition Fitness and Nutrition Consulting.

ALLEXPERTS: http://en.Allexperts.com/q/Nutrition-Dieting-939/indexExp_117711.htm

http://en.Allexperts.com/q/Weightlifting-Exercise-1549/indexExp_117710.htm  

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