How to increase load safely

To safely increase the load in your training regimen, Andy Galpin from the Huberman Lab suggests several key strategies:

1. Gradual Increases: Ensure any increase in load (weight) is done gradually. A common recommendation is to increase the load by about 5% when you feel comfortable and confident with your current weight.

2. Track and Manipulate Variables: It's essential to monitor how many repetitions and sets you perform weekly. For instance, if your total reps one week are 270, aim to increase by around 15 reps, which corresponds to about a 5% increase.

3. Progressively Load for Six Weeks: Follow a plan where you progressively increase the load or intensity over six weeks. This systematic progression helps your body adapt without causing injury.

4. Implement Deloading: Every six weeks, incorporate a deloading phase. During this phase, decrease your training intensity to about 70% of your peak load. This allows your muscles and connective tissues time to recover while maintaining your gains.

5. Modify Repetitions and Sets: You may choose to add repetitions instead of weight, such as doing three sets of eleven instead of three sets of ten as you progress. This approach helps in gradually increasing the load without making massive leaps 1.

These strategies aim to increase the load safely while minimizing the risk of injury and ensuring steady improvements in strength and performance.