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.
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Thread: When should I increase weights?
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05-18-2009, 08:55 PM #1
- Join Date: May 2009
- Location: Nebraska, United States
- Age: 48
- Posts: 62
- Rep Power: 196
When should I increase weights?
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05-18-2009, 11:08 PM #2
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.
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05-18-2009, 11:26 PM #3
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05-19-2009, 12:36 AM #4
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05-19-2009, 05:10 PM #5
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