How to Start Velocity-Based Training - Part 7
How Do You Know When to Stop Adding Weight?
Here's a question most lifters answer with guesswork.
When you're working up to your top set, how do you know when to stop adding weight?
Most people do it by feel. They add weight when it "feels right" and stop when it "feels heavy enough." The problem is that feel changes day to day. Sleep, stress, nutrition, and fatigue all contaminate your perception of how heavy something actually is.
Velocity removes the guesswork.
The Method
Here's a simple approach you can use in your next session.
Before you start, pick a velocity threshold. This is the speed that tells you when to stop adding weight. Do a set (anywhere from 1-5 reps) at a conservative starting weight. Record the velocity of the last rep.
If it's faster than your threshold, add 2.5-5kg and go again. If it's slower, stay at that weight for your remaining sets. Repeat for 4-5 sets total.
Setting Your Threshold
Your threshold depends on how hard you want to work that day.
A faster threshold (e.g., 0.45 m/s) means you'll stop at a lighter weight with more reps in reserve. Good for technique work or volume days.
A slower threshold (e.g., 0.26 m/s) means you'll push closer to your max. Good for strength days or competition prep.
Use your velocity profile to pick the right number for the goal.
Example Session
You're doing ascending triples with a threshold of 0.42 m/s.
Set 1: 160kg, last rep 0.51 m/s. Above threshold. Add 5kg.
Set 2: 165kg, last rep 0.48 m/s. Above threshold. Add 5kg.
Set 3: 170kg, last rep 0.41 m/s. Below threshold. Keep the same.
Set 4: 170kg, last rep 0.39 m/s. Below threshold. Keep the same.
Set 5: 170kg. Final set.
The velocity told you exactly what to do. No guesswork required.
Why This Works
On a good day, you'll end up heavier than planned. On a bad day, you'll stop lighter and avoid overreaching. Either way, you're training at the right intensity for how your body is actually performing that day.
This is what autoregulation is supposed to look like.
Getting Started
You don't need a perfect velocity profile to try this. Start with a threshold around 0.40-0.45 m/s for your squats. That will keep you in a moderate intensity range while you learn how your speeds relate to effort.
Track the data for a few weeks. You'll quickly learn what different velocities mean for you, and you can adjust your thresholds from there.
Want the complete system?
This free guide covers the basics, but if you want the full methodology, including velocity profiling, fatigue management, periodisation, and competition preparation, my Velocity Programming Mastery course walks you through everything across 50+ video lessons.
It's the same system I used to develop multiple World Champions as GB IPF Head Coach, now available as a complete online course for £199.
