Which is commonly known as the scary PLEATEU. If you are not making gains with your present program, then you are not going to realize the results you would like. A gigantic mistake many of us make is finding a program and sticking with it whether or not the program isn't manufacturing results.
"If you keep on doing what you have always done, you can keep on getting what you have always got." -- W. L. Bateman a standard belief is if you just stick with the program, results are inescapable. Think about this...
If you are not seeing results on an once per month foundation in some capacity, it's time to switch the coaching custom.
99% of success comes from having a well formulated plan. A good plan includes tracking your progress. By monitoring your nourishment, body composition, and keeping a coaching book, you'll be able to find out how you are progressing or if you're not making any progress. Keeping some kind of book will permit you to make educated choices on when and if it is time to change your coaching load ( the weight you are lifting ). Arnold Squatting Frankly... If you don't set particular goals, and if you don't monitor the own progress toward those goals, then how are you able to appraise if you're making progress? Your coaching program must be targeted on progression to meet your general goals. This is where having a particular goal and timetable is important.
You do not need to just training the same way for an extended period and hope for results. But let me return to the start of your question and let's see if there's a straightforward way to work out when to extend the weight you are using in your coaching program. Graves and Baechle developed a dynamic formula to appraise when progression is required called the 2-for-2 Rule. They announced that "if you can successfully complete 2 or more repetitions in the last set in 2 successive workouts for any given exercise the load should be increased." as an example, three sets of eight repetitions might be prescribed for a selected exercise. When you can complete 2 more repetitions ( i.e. Ten reps ) on the last set for two uninterrupted sessions the weight should be increased. The Global Sports and Science organisation ( ISSA ) suggests a load increase of two percent to five percent p.c for sophisticated trainees and five pc to ten percent % for new and intermediate trainees. But first an alert : complicated sportsmen who are beyond these tenets will often need to adjust the ranges as required where an amateur might not. The cause of this is the noob has much more space from improvement than a seasoned sportsman.
Another excuse for this is a newbie has plenty of neural transformations occurring instead of muscle hypertrophy. Improved motor unit synchronization and the recruitment of new motor units account for this quicker rate of progression. This is one reason that new strength sportsmen will progress in strength quicker than muscle size.