The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member
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    How much can be added to 1RM 3 weeks?

    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

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  3. #2
    Magically delicious Shane's Avatar
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    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.
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  4. #3
    Banned The_Brick's Avatar
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    25-50lbs.

  5. #4
    Moderator Adam's Avatar
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    IMO a bit more then shane mentioned. like ~15lbs.
    But, nowhere even close to what brick said. Especially if your current 1RM is 150.
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  6. #5
    Formerly Nick Hatfield SW's Avatar
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    2-3 lbs.
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  7. #6
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    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.
    Last edited by Broken Arrow; 12-29-2004 at 08:47 PM.

  8. #7
    Proud Father Maki Riddington's Avatar
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    Depending on a host of variables I'd wager an estimation of between 5-15 pounds.
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    "Test all things; hold fast what is good.": 1 Thessalonians 5:21

    "I do not understand what I do. For what I want to do I do not do, but what I hate I do. And if I do what I do not want to do, I agree that the law is good. As it is, it is no longer I myself who do it, but it is sin living in me. I know that nothing good lives in me, that is, in my sinful nature. For I have the desire to do what is good, but I cannot carry it out. For what I do is not the good I want to do; no, the evil I do not want to do--this I keep on doing. Now if I do what I do not want to do, it is no longer I who do it, but it is sin living in me that does it.
    So I find this law at work: When I want to do good, evil is right there with me. For in my inner being I delight in God's law; but I see another law at work in the members of my body, waging war against the law of my mind and making me a prisoner of the law of sin at work within my members. What a wretched man I am! Who will rescue me from this body of death? Thanks be to God--through Jesus Christ our Lord!"
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  9. #8
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    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.

  10. #9
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    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

  11. #10
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    Quote Originally Posted by Mission
    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.

  12. #11
    Banned The_Brick's Avatar
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    So? What happened whats your bench up to?

  13. #12
    Personal Jesus EdgeCrusher's Avatar
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    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.

  14. #13
    Senior Member geoffgarcia's Avatar
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    somewhere between 0 and 100% of your current 1RM

  15. #14
    Lifting For Strength
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    Mission....what is the final answer? How much did you raise it?

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