Before asking my question I'd first like to thank all of you for posting such great info. I've learned tons of stuff lurking here and reading the guides. Since Dec 12th I've been doing the first WWB routine. My weight has remained about the same (I'm 182lb 6ft, definitely on the chubby size) and I have seen some incredible gains in muscle mass. I've gone from benching 85(2x6) to last weeks 115(2x5). I'm very busy and have low will power food wise but I have managed to eat relatively cleanly which I attribute to my weight remaining the same.
My question is, What kind of increase of weight on my Bench press should I see per month? It seems like its getting harder and harder to add 5 pounds every two weeks.
hey bobo. it's great to hear that you're feeling great and noticing gains!
unfortunately, there isn't a right answer for your question because everyones body composition is different.
if you're goal is to gain some strength on the flat bench, i suggest using 5 x 5's, they helped me break a plateau on my bench.
pick a weight that you can do for 8 clean reps. go for 5 sets of 5 reps sticking with this same weight, resting around 2 minutes in between.
once you can successfully complete 5 sets of 5 reps with a given weight, increase the poundage by 5 lbs for the next workout.
i hope this helped!
19 yrs old
5'9'' @ 165 lbs
BB Bench Press: 275 lbs
ATG Squat: 355 lbs
BB Deadlift: 335 lbs
When I first started working out almost 4 years ago, I probably weighed 140 and repped 105 for a couple of sets x 6. Now I am around 190, and the last chest/bench workout was 215 x 5, 220 x 5, 225 x 5. Increased over 100 pounds.
Just make sure you're eating. Make sure you're also giving enough attention and intensity to other areas of your body, so it all comes together. Just keep working at it, you'll see results. It takes time.
baby steps... a little more each week
There is no definitive answer to this question.
Assuming that you're eating enough protein and considering your weight/bench ratio, you should still see relatively fast gains for a little while longer, but that's no guarantee. Just keep doing what you're doing.
Last edited by Chris686; 03-14-2007 at 02:18 PM.
Forever Goal: Strength
Weightlifting sucks. I just like to lift heavy things.
i think you should shoot for 2.5 lbs a week increase. and look to change your routine up when you plateau.
Thanks for the advice guys, I'll keep at it and see what happens.
I go up 2.5LBS per week on bench specifically. When I plateau I do 5X5 for 2-3 weeks and than it evens out again...
Thats how I grow
Oh and eat eat eat, and when your full...eat some more...