Reply
Results 1 to 5 of 5
  1. #1
    Registered User Billg221's Avatar
    Join Date: May 2009
    Location: Nebraska, United States
    Age: 48
    Posts: 62
    Rep Power: 196
    Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10)
    Billg221 is offline

    When should I increase weights?

    I just started lifting again (trying to do it right this time), And bench press has always been my weakest lift for some reason. Im not really seeing gains there like I am on my other lifts.
    Im wondering when it would be good to increase weight.
    Ive been using 135 lbs on all sets. And all sets are close to failure.

    Week 1
    set 1- 9 reps
    set 2- 4 reps
    set 3- 4 reps

    Week 2
    set 1- 10 reps
    set 2- 8 reps
    set 3- 5 reps

    Week 3
    set 1- 10 reps
    set 2- 8 reps
    set 3- 6 reps

    My reps are going up, thats good I guess. But should I wait untill I'm getting that 3rd set up 8-10 times before I increase the weight? Is there some formula or magic number of reps to look for? Any advice would be welcome, Thx in advance.
    Reply With Quote

  2. #2
    Registered User SFT's Avatar
    Join Date: Apr 2005
    Location: New Hampshire
    Posts: 1,513
    Rep Power: 1631
    SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000) SFT is just really nice. (+1000)
    SFT is offline
    I honestly would not go so close to failure. Right now you're doing straight sets with like a 20% drop off in reps each set, but the first weeks your drop off was huge which means you were going too hard on the first set.

    I'd drop the reps down to 5-6 and try something like 5x5 or 4x6 at 135 and complete each set. This way you really shouldn't be close to failure. Then increase 5lbs. each week until you can no longer finish straight sets at the same weight for 5x5 or 4x6, whichever you choose. Then, you start ramping as I will show an example of below. It is a basic form of progression that I like, especially for beginners.

    Week 1: 135x5x5
    Week 2: 140x5x5
    Week 3: 145x5x5
    Week 4: 150x4x5 and 1x3 - so you didn't finish 5x5
    Week 5: 120x5, 130x5, 140x5, 150x5, 155x5
    Week 6: 120x5, 130x5, 140x5, 150x5, 160x5
    Week 7: 125x5, 135x5, 145x5, 155x5, 165x4 - couldn't get the 5th rep on 5th ramped set
    Week 8: 125x5, 140x5, 150x5, 165x5
    Week 9: 125x5, 135x5, 145x5, 155x5, 165x5 - back to regular volume

    So, basically straight sets until you can't finish the set/rep scheme, followed by ramped sets increasing your sets by 5lbs. a week, and when you get to the point where you are missing your last set, drop some volume and weight on the middle sets to allow you to get the set you missed previously. Then, the following week, go back to regular volume.

    This would be my recommendation.
    Reply With Quote

  3. #3
    Registered User Bodypump's Avatar
    Join Date: Nov 2001
    Location: Norway
    Posts: 45
    Rep Power: 0
    Bodypump has no reputation, good or bad yet. (0) Bodypump has no reputation, good or bad yet. (0) Bodypump has no reputation, good or bad yet. (0) Bodypump has no reputation, good or bad yet. (0) Bodypump has no reputation, good or bad yet. (0) Bodypump has no reputation, good or bad yet. (0)
    Bodypump is offline
    You are doing it correctly, as far as straight sets is concerned!

    Try to keep reps between 6 and 12
    I think you are ready to increase the weight some.
    Reply With Quote

  4. #4
    Registered User Big Arm Big Pay's Avatar
    Join Date: Oct 2007
    Location: Ft Mitchell, Kentucky, United States
    Age: 35
    Posts: 6,639
    Rep Power: 3233
    Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500) Big Arm Big Pay is a glorious beacon of knowledge. (+2500)
    Big Arm Big Pay is offline
    I would say increase the weight when you stop getting so sore.
    Workout log: http://forum.bodybuilding.com/showthread.php?p=454246811#post454246811

    "Dude...there are ALWAYS ninjas. You just can't see them." - HardGainer82, Clark Kent, WishmasterATM, BPP, poopoo333, JOSEF RAKICH
    Reply With Quote

  5. #5
    Registered User Billg221's Avatar
    Join Date: May 2009
    Location: Nebraska, United States
    Age: 48
    Posts: 62
    Rep Power: 196
    Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10) Billg221 is on a distinguished road. (+10)
    Billg221 is offline
    Thanks for the posts guys. SFT, I might go to a 5x5 like you said, looks good.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts