Increasing iM weight protocol.

What is the correct way to increase weight for the IM's?

I've finally got enough mobility for IM 1 and 2 and want to start increasing the weight.

Something like 10% a week?

Why not a 12 week SSC? 10% weekly might be manageable at lighter weights but later on you might need more time to adapt to a new weight.

there is a good rule in the WL, if your 5 RM is 100 kg, to obtain the weight where you can manage only one reps you will add 0.5% of current 5 RM for each repetition from 1 to 5. so between 1 and 5 there are 4 reps, so add 0.5 kg x 4 = 2 kg. this is a more reasonable count if you want to work with one reps. if not you simply add for the number of reps you want to manage with new weight.

Here you are my fellow body of gymnastics.

Joshua Slocum said:

For new elements, 10# is a good beginning weight.

 

I don't see any reason not to begin slowly increasing the weight for elements you have already mastered. If you're doing them during your warmup, I'd try doing one set at the weight where you have already achieved full ROM. Then do another set with .5# more weight. Stay at that weight until you've achieved full ROM or one mini-cycle has passed; whichever takes longer. This way, you can continuously build resistance at a safe pace; by the time you complete H1, you'll be up to 30-40# of resistance. 

 

When you're up to the 25#+ range, you may want your first set to be at a lighter weight, though, since it is a warmup.. 

Thanks guys. Some good stuff there, especially the first set being lighter.

I was pretty aggressive with the weights on these exercises up until 10-12kg, as indicated in that thread. Once it started getting heavier, I decided to be more methodical (and include fewer moving parts on things that were after all second priority at best) and ran steady state cycles on them with good results