PDA

View Full Version : How much can be added to 1RM 3 weeks?



Mission
12-15-2004, 04:08 PM
There's a bench contest at my gym the first week of January... I'd like to increase my 1RM for the competition, but how much can I?

My current 1RM is 150. I train twice a week, keeping reps between 1 and 5.

How many pounds do you think I can increase my 1RM bench in 3 weeks?

thanks

Shane
12-15-2004, 05:43 PM
It's hard to say because everyone is different. But assuming your form is solid and you've been training for a while I'd say between 5-10 lbs.

The_Brick
12-19-2004, 10:58 PM
25-50lbs.

Adam
12-19-2004, 11:58 PM
IMO a bit more then shane mentioned. like ~15lbs.
But, nowhere even close to what brick said. Especially if your current 1RM is 150.

SW
12-20-2004, 05:35 PM
2-3 lbs.

Broken Arrow
12-29-2004, 08:46 PM
It's better to not just throw random numbers.

Depending on your genetic make-up, your rest, diet, etc. There are a lot of dependants and variables.

I will say, it's not hard to put on a solid 10-20LB's on your 1RM in three weeks.

Maki Riddington
12-30-2004, 08:54 AM
Depending on a host of variables I'd wager an estimation of between 5-15 pounds.

Machher
12-30-2004, 11:15 AM
generally, every week i increase what im repping by 5 lbs, on larger muscle groups and about 2.5 lbs on smaller. If not i squeeze out an extra set.

So in 3 weeks id normally be able to rep about 10-15 lbs more. For me thats about 12-16 lbs on my 1rm extra.

im 16 and been lifintg for about a year. So our results would probably be similar.

Big Bas
12-31-2004, 12:02 PM
I think it depends on how long you have been lifting. I know when i first started, i was adding about 5 lbs a week for some time. Most of it was just mental; I was overcoming my fears. If you are mentally held back at all, there is a chance you can up it around 20 lbs

heavylifterx
01-05-2005, 01:36 PM
There's a bench contest at my gym the first week of January... I'd like to increase my 1RM for the competition, but how much can I?

My current 1RM is 150. I train twice a week, keeping reps between 1 and 5.

How many pounds do you think I can increase my 1RM bench in 3 weeks?

thanks

try doing heavy work... Metal Militia style..

do a bunch of triples starting with low weight till you can't perform the triple with the increased weight (increase over aproximately 5-6 sets) than once you can barely get the triple. Take that weight and just do 3-4 singles with that same weight (don't increase anymore). Do this ONCE a week. I may be to late for your contest, but you can use this next time. Everytime go for a heavier triple than last week as your last set.

The_Brick
01-06-2005, 03:56 PM
So? What happened whats your bench up to?

EdgeCrusher
01-06-2005, 08:51 PM
i got my bench up 20 lbs in a month and i've been lifting for 8 years (on and off) for 8 years. i also took creatine though.

geoffgarcia
01-06-2005, 11:03 PM
somewhere between 0 and 100% of your current 1RM

gcs118
01-07-2005, 10:14 AM
Mission....what is the final answer? How much did you raise it?