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  1. #1
    You stopped scrolling. babblingdairy's Avatar
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    How much should your bench increase in a month?

    I'm pretty new to the whole weightlifting thing, I think the first time I actually did a workout was last November. I used to be really sloppy with a workout plan and wasn't really paying attention to steadily increasing weight until this summer began. The plan I use currently is attached. This was made mostly by a friend of mine with a few edits based on some personal preferences.

    So basically, each month the weight you used for your 3x8 on the FLAT BARBELL BENCH PRESS the previous month should be the weight you use for your 3x10 and etc. For me there's a 10lb difference for between my 3x10,8,5 and 3. I was just wondering if a 10lb increase each month is enough? Should I be pushing for more?

    WARNING: Extremely weak lifts ahead.

    I am on the 4th week of my 2nd month on this thing, and I began by doing around 105lbs for 3x3 before the summer and was able to do 125 for 3x3 this monday.

    Any suggestions on the plan as a whole would be greatly appreciated.

    PS. The cardio in the final weeks too much? I lost quit a bit of fat in the first 2 months (2 inches of my waist), but I'm thinking about lowering the cardio.
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  2. #2
    she said she was clean Thetal0n's Avatar
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    push it maybe 2.5-5lbs at max every month or every other week
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  3. #3
    Banned Uhtred's Avatar
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    what lift are you talking about? bench press?
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  4. #4
    22 weeks of 5/3/1 st3v3's Avatar
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    Beginners can add like 20lbs a month
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  5. #5
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    Originally Posted by Uhtred View Post
    what lift are you talking about? bench press?
    Whoops, failed to write the most important part.
    Yes, the barbell bench press.
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  6. #6
    SD Crew ChorizoFit's Avatar
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    Originally Posted by st3v3 View Post
    Beginners can add like 20lbs a month
    You cant add 20 lbs...I only added like 5-10 and it took me a while because I had to get the form down first then add weight.
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  7. #7
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    Mine goes up about 5 pounds every two weeks, 5 at the end of the week if i'm really lucky
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  8. #8
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    Originally Posted by ChorizoFit View Post
    You cant add 20 lbs...I only added like 5-10 and it took me a while because I had to get the form down first then add weight.
    sure you can
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  9. #9
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    With college starting back up, I'm thinking of moving from a month oriented workout plan to more of a week by week plan, since this doesn't allow much room for missing workouts.
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  10. #10
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    Ive raised mine about 10-20lbs a month for a constant rate
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  11. #11
    22 weeks of 5/3/1 st3v3's Avatar
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    Originally Posted by ChorizoFit View Post
    You cant add 20 lbs...I only added like 5-10 and it took me a while because I had to get the form down first then add weight.
    Then you fail at life. Because many people add 20 lbs in a month. My friend who I told about rippetoes went from 115x3x5-145x3x5 bench in about 3 weeks. That's 30 lbs
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  12. #12
    Banned 1111111111111111111111111111's Avatar
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    Try to add 2.5% of the previous week's weight to the bar each week.

    So if you did 200 lbs one week, try 205 the following week.
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  13. #13
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    Originally Posted by favori12 View Post
    Try to add 2.5% of the previous week's weight to the bar each week.

    So if you did 200 lbs one week, try 205 the following week.
    Since I'm still in the hundreds, how do I add less than 5lbs a week? My gym's plates only go down to 2.5 lbs.
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  14. #14
    Banned 1111111111111111111111111111's Avatar
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    Originally Posted by babblingdairy View Post
    Since I'm still in the hundreds, how do I add less than 5lbs a week? My gym's plates only go down to 2.5 lbs.
    Microplates ftw. You have to find them on ebay or something, that's what I did. I'm in your situation, only benching 4x132, so microplates help me a lot.
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  15. #15
    Registered User someguy2000's Avatar
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    Ive been at 160*5 for the longest but thats because my rest times decreased. My chest is ALWAYS sore only once has it not been sore but I beleive it should be going higher maybe im not eating enough.
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    15 - 20 lbs. is practical.
    edit: at least at the tier most of us are at
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    Originally Posted by st3v3 View Post
    Then you fail at life. Because many people add 20 lbs in a month. My friend who I told about rippetoes went from 115x3x5-145x3x5 bench in about 3 weeks. That's 30 lbs
    I went from 140 max to 200 max in around 4 months.
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  18. #18
    SD Crew ChorizoFit's Avatar
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    Originally Posted by st3v3 View Post
    Then you fail at life. Because many people add 20 lbs in a month. My friend who I told about rippetoes went from 115x3x5-145x3x5 bench in about 3 weeks. That's 30 lbs
    I fail at life cause I couldnt add 20 pounds? I was talking about beginners not experienced people you dick.
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  19. #19
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    well i have been benching 130x10 for the past 2months now... cutting atm.... when im back to bulking im going to increase it by 10lbs in august then 5lbs every month till december... by dec 155-160lbsx10reps what im looking to achieve.... for deadlifts its 10lbs a month for me... when i just started deads it was 20lbs a month
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    my friend started working out and his bench went up 30 lbs in month,
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    how many strings of spaghetti should there be in a bowl?

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