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How much "poundage" should I increase each week?
I'm in my testing phase... (just to see how i could do)
Bench presses--95 lbsx8 then 95 lbs x6 (till failure usually at 6)
Deadlift--85 lbs
Squat--80 lbs
Approximately how much should i increase each week....my bench went up quite a bit, i added 2 pound plates to each side each week.
Week 1
65x8, 65x6
Week 2
69x8, 69x6
Week 3
73x8, 73x4
Week 4
73x8, 73x6
Week 5
77x8, 77x5
Week 6
80x8, 80x6
Week 7
84x8, 84x6
Week 8
88x8, 88x4
Week 9
88x8, 88x6
Week 10
92x8, 92x6
Week 11
96x8, 96x4
Roughly 4 pounds added per week, is this too slow guys (for the bench)?? And is it okay if i do the same (+4 lbs) to the squat, and the deadlifts too....? What "poundage" progression is best for maximal strength increases
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
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Seems like you are doing great with the progress so far. Just remember, you won't be able to add as much every time forever. Just add what you feel you can lift. Somedays you may just want to add reps, some days 5 lbs, sometimes 10. Whatever you can do.
Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Just trying to learn
- Join Date
- Oct 2001
- Location
- Washington, IL
- Posts
- 189
I don't think there is a set poundage that you should go up every week. Obviously, the 4 pounds a week worked pretty good for you. I usually just look at my workout and decide how much i think i am capable of for the number of sets and reps. That's been working out pretty good for me.
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MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
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- 4,756
I ready an article somewhere that stated it's better to increase weight in very small incremants (ie. .5 - 1 lb) instead of the normal 5 - 10 lbs that most people do.
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As I Am
- Join Date
- Dec 2000
- Location
- Baltimore, MD, USA
- Posts
- 8,669
It all depends on where you are in your training, how advanced you are, rep ranges, and how long you want training cycles to last.
beginners can add more weight to the bar, as they tend to progress faster...
people with BIG lifts can often add more weight to the bar, because it's a smaller percentage.
More advanced folks, or folks who want to progress on a particular lift for a very long time may only add a pound a week or a pound every two weeks.Squats work better than supplements.
"You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
"You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
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