1. When should you increase weight?
Whenever you can perform any exercise correctly for 10 repetitions, it's time to add weight. Increase weight gradually in small increments to ensure continuous muscle growth. A 10% weekly weight increase is generally optimal. If this isn't achievable, that's fine—just ensure you're adding weight.
Many beginners follow this approach, performing one set per body part before moving to the next. For bodybuilders, optimal muscle and strength gains occur when all exercises for one body part are completed before starting another.
3. How often should you change your training program?
Some professional athletes change their routine every workout, which is a form of instinctive training. Many elite athletes adjust their program every three months because they've found a regimen—including specific exercises—that works exceptionally well for them.
If you feel bored or aren't meeting your goals, it's time to tweak your training plan. Adjust the volume, intensity, exercises, and more to keep progressing.