Anchor to last session
Your log is the answer. Load the same weight you used before, and only add load once you have earned it by hitting your target reps across every work set.
How do I know what weight to use next workout?
Base it on your last session: hit the top of your rep range on all sets, add the smallest jump; miss, repeat the weight.
The quick answer
Pick a rep range like 6 to 10, then use double progression. If you got all sets to the top number last time, add 2.5kg for upper body or 5kg for lower body. If you fell short, repeat the same weight and try to add reps. The right working weight leaves you 1 to 3 reps from failure on your last set.
How to think about it
Use range as the trigger
Say your range is 8 to 12. Start at a weight you get 8 with, grind up to 12 over weeks, then jump up and drop back to 8. This keeps overload steady without guessing.
Read reps in reserve
A good working weight lets your last set finish with 1 to 3 reps left in the tank. If you could do 6 more, the weight is too light; if you fail early, it is too heavy.
Do this
- Add the smallest jumpUse 2.5kg increments up top and micro plates when even that stalls, rather than forcing big 5kg leaps that crater your reps.
- Repeat when you missIf you did not hit the top rep on all sets, stay at that weight next time and beat your rep count first.
- Warm up to your top setDo 2 to 3 lighter ramp up sets so your first work set is accurate and not sandbagged by cold muscles.
Keep going
How SUUPR helps
Base it on your last session: hit the top of your rep range on all sets, add the smallest jump; miss, repeat the weight.