How much weight should I use?
Question - The first set seems really easy. Should I add more weight for the next few sets?
This really depends on the individual. As a newb, your ability to properly guesstimate the amount of weight you need for your first workout is going to be pretty piss-poor. Usually anywhere from 5-15% below your best 5-RM is reasonable for someone who has an experienced eye watching them. An unconditioned novice will require a greater drop for their 3x5 than a conditioned athlete who is inexperienced with weight training. If you are training by yourself, you'll probably want to start with closer to 10-15% less weight than your 5-RM.
Assuming you have calculated this, and you do your first few workouts progressing in weight with each workout, if you get to a workout where the first set of 5 feels stupidly easy,
1st - Make sure you counted the weight properly (oh yeah, adding a 5 to each side means I add 10 to the total weight, not 20)
2nd - Make sure you have added 5ish pounds to the press/row/clean or 10-15 lbs to the squat/deadlift from your previous workout
If that is also true, then just keep the weight, do your sets, and make a mark in your notebook to increase the weight next time by perhaps an extra 5 lbs above what your normal incrementing is.
in other words, if your last workout was 200 lb squats, and this workout, 210 lbs felt stupidly easy on the first set, do your other 2 sets with 210, and write in your notebook "Use 225 next time".
It is better to slowly and progressively add weight than to pile it on like a madman. Take your time, growth takes time. If you rush it, you invite injury and halted progress.
. Maar bij SS moet je ook weer met een startgewicht beginnen en dan iedere keer verhogen..
