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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Results 1 to 11 of 11
  1. #1
    Wannabebig New Member
    Join Date
    Dec 2006
    Posts
    3

    Bench Press (Rate of Increase)

    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.

    Thanks,
    Bobo

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  3. #2
    on the road to a 1.2ktotal
    Join Date
    Jul 2005
    Posts
    297
    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
    bf%: ?

    BB Bench Press: 275 lbs
    ATG Squat: 355 lbs
    BB Deadlift: 335 lbs

  4. #3
    heading to 195
    Join Date
    Apr 2003
    Location
    greatness
    Posts
    951
    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.

  5. #4
    Wannabebig Member
    Join Date
    Mar 2007
    Posts
    10
    baby steps... a little more each week

  6. #5
    Eat Chicken Chris686's Avatar
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    Aug 2005
    Posts
    1,227
    Agreed.

    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.

  7. #6
    chuck norris smitch250's Avatar
    Join Date
    Jul 2004
    Location
    maine
    Posts
    72
    i think you should shoot for 2.5 lbs a week increase. and look to change your routine up when you plateau.
    bench: 240
    squat: 260
    deadlift: 300

    height:6'
    weight:183 (12%bf)

  8. #7
    Wannabebig New Member
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    Dec 2006
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    Thanks for the advice guys, I'll keep at it and see what happens.

    -Bobo

  9. #8
    Eat Chicken Chris686's Avatar
    Join Date
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    1,227
    Quote Originally Posted by smitch250 View Post
    i think you should shoot for 2.5 lbs a week increase. and look to change your routine up when you plateau.
    Does your gym have 1.25 pound plates?

    Just curious is all.
    Last edited by Chris686; 03-14-2007 at 09:56 PM.
    Forever Goal: Strength

    Weightlifting sucks. I just like to lift heavy things.

  10. #9
    Wannabebig New Member
    Join Date
    Dec 2006
    Posts
    3
    Quote Originally Posted by Chris686 View Post
    Does your gym have 1.25 pound plates?

    Just curious is all.
    No 1.25lb plates. Weird, today my squats went real easy. The human body is a mystery.

  11. #10
    Banned
    Join Date
    Mar 2007
    Posts
    104
    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

  12. #11
    Banned
    Join Date
    Mar 2007
    Posts
    104
    Oh and eat eat eat, and when your full...eat some more...

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