When to increase the weight?

[meiantse2]

I've also had trouble with this: I never know when is the best time to increase the weight and by how much. I've been training for 2 years already and I haven't gained much muscle mass and this is because I rarely increase the weight. Can someone tell me when to increase the weight (After how many repetitions) and by how much?

Thanks.

 

[brettly]

NOW

If you haven't increased it in 2 years, then you're about 1 year and 11 months too late. Try to get stronger every week. And when you plateau, change exercises, rep ranges etc.... theres no specific way to go about this. Constant progressive overload yields size and strength. So does exposure to several different stimuli ie changing your routine every 4-6 weeks. Everybody responds different and no program works for everyone, so be in it for the long haul, willing to try everything and in the long run you'll be fine.