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?
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.
"you are like my yoda." - chops
"you are not like yoda at all!" - chops
"shh...I'm only gay for pay" - ECTX
"no matter how much you lift, just remember that on the other side of the world, a little chinese girl is warming up with your max" - bIgHwN86
IMO a bit more then shane mentioned. like ~15lbs.
But, nowhere even close to what brick said. Especially if your current 1RM is 150.
Best Meet @ Lifts@181:...............Best gym lifts
Squat...- 403..........................Squat....- 395 w/belt
Bench...- 303..........................Bench....- 300....Paused in meet - 281
Deadlift.- 503.....Unofficial 513...Deadlift..- 490
Total....- 1,203...IPF Class II......All done raw, Touch'n go bench
"Only those who dare to fail greatly can ever achieve greatly" Robert F. Kennedy
"A man can fail many times, but he isn't a failure until he gives up"
"However beautiful the strategy you should occasionally look at the results" John Berardi
Powerlifting Westside Style
"You can take control of my mind and my body, but there is one thing a Saiyan always keeps.... his PRIDE!"- Vegeta
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.
Depending on a host of variables I'd wager an estimation of between 5-15 pounds.
Maki Fit Blog
At Large: Optimize Your Body | Dynamic Conditioning |
My articles on Wannabebig
"Soli Deo Gloria"
"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!"
"Judo is not about strength. Yet in the learning curve, all Judokas get strong. Only with time do you learn where to apply that strength."
The Art of Judo
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.
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
try doing heavy work... Metal Militia style..Originally Posted by Mission
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.
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.
Mission....what is the final answer? How much did you raise it?