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7/8/2025, 5:51:04 AM
>>11327315
>no longer get any soreness when I do them which makes me believe I need to add weights
Soreness doesn't necessarily mean gains. It tends to mean damage, and while damage does help adaptations it is normal for the DOMS (delayed onset of muscle soreness) to stop happening after a while.
The main indicator of needing to increase the weight is when you do more reps.
>where to place them
Any of the squats/step-ups you just hold them in front of / to your chest
The plank abduction you'd hold it on your hip, and glute-bridge / hip-thrust you hold it on the crotch (over the leg lifting in the one-leg variant)
It'll be easier to hold the weight doing a hip thrust (back on a bench) than a glute bridge (from the floor), and when doing a step-up you may want to lean forwards or consider some form of split squat to replace the standard form of step-up since it'll be easier to load.
A variant of bodyweight squat I like is the cossack squat for giving full range of motion, but I'm not sure how good they are for gains as I mostly use them as a warm-up
>1kg or more than that
You probably want more, 5-10kg to start out. Smaller jumps of 0.25-1kg are mostly useful if you're continually increasing the weight weekly (like in strength training). If you aren't/can't, bigger jumps are fine whenever you consistently get more than the target reps (you should be doing as many as you can each set).
When making these big jumps, you can do a different method of sets where you have a rep total you're trying to meet. So for example, 30 rep total where you're trying to get 3 sets of 10 reps (but still doing as many as you can each set) so the reps per set could be 12, 11, 10 (33 total) and then you increase the weight by 5kg the next time and you get 9, 8, 8, 7 (32 total) and you keep at this weight until you eventually get back to 3 sets where you then may increase it again.
>no longer get any soreness when I do them which makes me believe I need to add weights
Soreness doesn't necessarily mean gains. It tends to mean damage, and while damage does help adaptations it is normal for the DOMS (delayed onset of muscle soreness) to stop happening after a while.
The main indicator of needing to increase the weight is when you do more reps.
>where to place them
Any of the squats/step-ups you just hold them in front of / to your chest
The plank abduction you'd hold it on your hip, and glute-bridge / hip-thrust you hold it on the crotch (over the leg lifting in the one-leg variant)
It'll be easier to hold the weight doing a hip thrust (back on a bench) than a glute bridge (from the floor), and when doing a step-up you may want to lean forwards or consider some form of split squat to replace the standard form of step-up since it'll be easier to load.
A variant of bodyweight squat I like is the cossack squat for giving full range of motion, but I'm not sure how good they are for gains as I mostly use them as a warm-up
>1kg or more than that
You probably want more, 5-10kg to start out. Smaller jumps of 0.25-1kg are mostly useful if you're continually increasing the weight weekly (like in strength training). If you aren't/can't, bigger jumps are fine whenever you consistently get more than the target reps (you should be doing as many as you can each set).
When making these big jumps, you can do a different method of sets where you have a rep total you're trying to meet. So for example, 30 rep total where you're trying to get 3 sets of 10 reps (but still doing as many as you can each set) so the reps per set could be 12, 11, 10 (33 total) and then you increase the weight by 5kg the next time and you get 9, 8, 8, 7 (32 total) and you keep at this weight until you eventually get back to 3 sets where you then may increase it again.
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