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)
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.
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
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 w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 515 SQ 295 BE 570 DL.....1375 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 w/wraps)
515 SQ 302.5 BE 585 DL
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.
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.
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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