 Question is from s roberson 19. I'm about to move on to phase two of map starter And I was wondering how I can tell when I'm ready to add more weight to a lift Is it once I can do over 12 reps with the current weight? This is great This is like the opposite of the last question that we just we just addressed Yeah, when you when you're doing an extra site first off you should have a target rep range So you should be saying yourself, okay, you know depending on the workout some plug I'll finish what you're saying. There you go. Depending. Yeah, sorry. My mic All of our programs There's a reason why it says like, you know, eight to ten reps or 12 to 15 reps or six to eight is And we did a YouTube video on this on like how first of all how to choose the right weight first Right, so I want to wait my goal is to kind of fall somewhere in between that the very first time because what I don't want is If it says eight to ten reps I don't want to be struggling at rep seven and barely be able to get out eight If that's the case that I need to back off the weight and I need to do a lighter weight a weight that I'm hitting the Loat the first part eight, right? Really easily nine Maybe I'm starting to feel that ten It was like a real struggle to get ten out So I'm kind of landing right in between there when you get to the point where you're doing on the high end So if the rep range is eight to ten reps or eight to twelve reps and you're doing twelve Easily and you could have easily squeezed out two or three more reps. That's time to move the weight up a little bit Yeah, so that's what you're looking for you're looking for in any any program Especially anyone that we write where we give you a range if you're hitting the higher range with ease and you know You can easily get two or three more reps out and you're you're stopping it just because we tell you to stop there now It's time to increase the weight right there. Yeah, I would agree. I sometimes I think we we try to add weight Because we think to ourselves. I think I can do five more It's probably not the best time to add weight unless you're a competitor like a power lifter And you're really trying to push the you know how much weight you can live envelope I would say when your form is perfect and you're able to do the set with a Moderate to low intensity. So you're doing ten reps and it just feels good Then you add weight then you can start to scale up and add more weight, but stay within your rep range, you know You know this person asked and said if I can do over 12 reps at the current weight I mean, it depends. I mean if your goal is to do 20 reps then get to the point where you can do 24 reps 25 reps then add weight so you can stay under the 20 rep range if your goal is four reps the same thing Once you get to the point where you do six or eight reps add weight So you go back down to four There's also another way that I love to teach increasing intensity here without manipulating with weight manipulate tempo So if you get to a point where you're being able to rep it out 12 times really easy Well, you guess what I get I bet you if you added one second to each rep one second on the E-centric portion of the exercise of each one of those reps that gets extremely more difficult I like that because sometimes people don't have access to more weight So let's say you're working that at home and you have up to 15 pound or 20 pound dumbbells, you know I've had this happen before with clients. I can only do you know I can already do 15 reps and it's really easy for me. What do I do and it's like slow down? Yeah, slow your reps down always like that for form to yes That's why it's a great place to take somebody who's kind of a beginner and it's like it's so for example You get down a beginner you get down right now and most people or you know I was a good portion of people can rep out 10 push-ups really fast Pump them out right but and and that 10 push-ups took them 10 Maybe 12 seconds 15 seconds tops do do those same 10 push-ups with a tempo that takes you 30 seconds to do that You will notice a huge difference in intensity and what's great is it sends a new signal to the butt Like it's just because it's the same movement doesn't mean that it won't promote more muscle growth It's because you're now manipulating one of the factors which is tempo in that you'll see you'll get a good positive signal building muscle You know when you know when bodybuilders were doing a lot of that messing with tempo during World War two because it was very very hard to buy iron for weights Because they were using it to build airplanes and bombs and stuff like that So gyms weren't able to buy lots of weights so the weights were a light and so that was the time that bodybuilders were like Okay, what do we do? Let's start training much slower So you actually had bodybuilders during the period during that World War two period who were who built their bodies using these kind of slower reps I like that tip so much too because and I know I've said it on the show at least a handful of times where You know if you look in a gym I think one of the one of the most Underrated tools that I see the majority using is is the tempo portion or the slowing down the portion of the eccentric portion Of the exercise where we'll look the next time you walk in the gym Somebody bench pressing doing dumbbell curls doing shoulder press and pay attention on the way down when they're lowering the weight The easier part of the exercise See if you can count four seconds in your head and that's the protocol for hypertrophy So if you know the ideal timing for hypertrophy when training an exercise like that is a good four second negative you'll rarely see that you don't see One to two seconds. I never see that right So if if you're getting to a place where you're strong enough with a weight or your body weight in this case in a rep and you want to increase your intensity and you want to do it properly without risking injury one of the best places and by the way I said four seconds. It doesn't mean you can't do five or six seconds either You know slow down the rep it'll increase the intensity and like Justin's point You work on your form and then to you don't increase your risk factor Yep, and as a matter of fact that the tempo becomes more important as you get older for sure because as you handle heavier and heavier weights The risk of injury, you know goes up if your form is off a little bit So it's a really good skill to learn and as you age you just slow down the reps But yeah that all being said once you get out of your rep range and you feel comfortable and your form is real good Just go ahead and add weight. It's not it's not that big of a deal Just go and add weight, but don't add it if you have this mentality don't think to yourself like Can I do five more pounds? I think I can squeeze out five more pounds a lot of guys do that and that's when form goes off the window