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When to Increase Weight with Strength Training

A lot of times you get stuck in ruts and don't know exactly when to push yourself and increase weight.

Aaron Marino of alpha m. says that if you can do 12 reps with good form, it's time to increase to next increment or level. If you go to that next level and can only do 3, then revert back.

Listen to your body. If it becomes routine, your body is going to adapt and stop changing. You need to push it in a logical and safe way. If you can get 12 reps, time to check yourself and move to next level.

Past Topics

New Topics Added Weekly!
The 10 Minute Shoulder Thrashing -
September 17, 2012
Aaron Marino of alpha m. shows viewers his incredibly effective men's shoulder workout. It's quick, is a super-set, and hits all three aspects of the shoulder. Not many men have well developed shoulders but it's possible to get them by working all three heads. Get medium to light weights- then watch Aaron's demonstration from multiple angles for rear delts, side delts, and front delts. You will haRead More»
Shrugs | Help or Hurt? -
August 8, 2012
Aaron Marino of alpha m. discusses reasons why not to do direct trap exercises. Traps are frequently worked indirectly with other exercises such as back, rowing, and shoulder motions. Trap injuries occur from doing direct exercises incorrectly like grabbing the and lifting straight up as well as rolling shoulders. Too much weight causes too much torque, strain, and headaches. The benefit is not woRead More»
Band Workout | Shoulders and Triceps -
March 16, 2012
A well-rounded shoulder workout combined with tricep workout is important. Aaron Marino of alpha m. demonstrates how to do this workout with a resistance band. Different movements target each of the three areas of the shoulder and are combined with triceps workout. Try it! It's gonna kill ya. Read More»
Band Workout | Biceps and Shoulder  -
March 2, 2012
Workout ANYWHERE! Join Aaron Marino of alpha m. in a parking lot for a band workout. Aaron demonstrates bicep curls and shoulder presses. He recommends performing 4 sets.  Great option when on the road or practically anywhere. Read More»

Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead More»
Body Building Basics -
December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»
Upright Rows -
December 12, 2011
Aaron Marino of alpha m. demonstrates upright rows which are killer for front, side, and rear of shoulders. You can do with straight bar or dumbbells. You don't need to go super heavy but make sure you control the motion through the entire movement. It's like you are zipping up a coat with both hands. You can also do this on the Smith Machine but you have to go careful not to go too heavy. Read More»
Side Raises -
December 12, 2011
Aaron Marino of alpha m. demonstrates the dumbbell side raises, both standing and seated versions. Raise the dumbbells up and out to the side with a pause. Knees are soft if standing. Don't go fast or heavy, instead control the motion. Remember, it's not how strong you are but how strong you look. Read More»
Rear Pec Deck -
December 12, 2011
Aaron Marino of alpha m. focuses and isolates the rear part of shoulder with the rear pec deck. Alpha explains that the rear delt is sometimes overlooked and then demonstrates the exercise. Read More»

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