Building Muscle & Strength:Progression Of Weight




 Bench Press – Example of Progression

Bench press – the favorite lift of Monday morning gym rats everywhere. Perhaps you are using 185 pounds and a set calls for 6 to 10 reps. This is a pretty broad range, and you are unsure how to load weight and how to progress.

Start with a weight that allows you to perform at least 6 reps. Don’t worry too much about where you start. Even if you guess wrong with a starting weight and are unable to hit the minimum of 6 reps it won’t matter much after a few weeks.

You pick 185 pounds for this set and are able to perform 6 total reps. The last rep was hard, so you wisely stop the set at that point. (Again, there is never a reason to train to failure as long as you are progressing).

Your next three workouts look like this:

    Workout One – Bench Press, 185 x 6 reps
    Workout Two – Bench Press, 185x 6 reps
    Workout Three – Bench Press, 185 x 8 reps

You had a frustrating first three sessions and felt like you were making no progress at all. Finally, on the last workout, you were able to comfortably add 2 reps. Amazingly, the week after this you nail 10 reps:

    Workout Four – Bench Press, 185 x 10 reps

Recall that the rep range for this set was 6 to 10. After 4 workouts you finally achieved 10 reps, which was the recommended maximum number of reps. So, the next time you perform the bench press, you add weight and use 190 pounds.

This is progression.
Only a Rep?

Looking again at the bench press example, our lifter was able to add 4 reps in 4 workouts. This is an average of one rep per workout. You might not consider the addition of one rep per workout to be important. In fact, I would wager that many of you would have considered this paltry progression to be a plateau – especially because the lifter was stuck at 6 reps for the first 3 weeks.

Is it a plateau? Is it really slow progress? Absolutely not. In fact, it’s excellent progress. Think I am joking? Let’s look at some simple math.

Progression of weight

Remember that out trainee was able to add an average of one rep per workout. This translates into the addition of 5 pounds every 5 workouts, or a single pound per workout. For example, adding 5 more reps in 5 more weeks would look something like this:

    Week 1 – 190 pounds x 6 reps
    Week 2 – 190 pounds x 7 reps
    Week 3 – 190 pounds x 8 reps
    Week 4 – 190 pounds x 9 reps
    Week 5 – 190 pounds x 10 reps

And again, continuing with the average addition of one rep per week. The following 5 weeks would look like:

    Week 6 – 195 pounds x 6 reps
    Week 7 – 195 pounds x 7 reps
    Week 8 – 195 pounds x 8 reps
    Week 9 – 195 pounds x 9 reps
    Week 10 – 195 pounds x 10 reps

Obviously no one will add a single rep each week in this manner. But the important point is to remember that our lifter is adding an average of one rep per week.

By adding “only” one rep per week, and by jumping up in weight by “only” 5 pounds at a time, our lifter is able to:

    Add 52 pounds to his bench press in a year.

If this “minimal” rate of progression is maintained, in two years our lifter will be benching 285 for reps. This is a HUGE number, and equates to a bench press one rep max somewhere between 335 and 375 pounds.
Conclusion

Too many trainees are impatient. Don’t be one of them.

Even if your rate of progression is only half of what was achieved in our example, your bench press max would still be close to 300 after only two years. Add in another couple of years at this rate and you could easily be close to a 350 pounds bench press max.

A true plateau occurs when you are unable to add a single rep to a lift over a 2-4 month period. Slow progression still adds up to big numbers. More than this, unless you are a rank beginner, you probably WON’T experience fast progression.

Learn to be satisfied with just “one more rep.” In a few short years these small increases will help you to become one of the biggest and strongest lifters in your gym.

Popular Posts

Tips for beginners motivation. 2 quick

Tips for beginners motivation. 2 quick

It’s at this time of year when most New Year resolutions are about to be broken. It’s not intentional but, after the over indulgence of Christmas, people get all fired up to improve their lifestyle and diet and set off with great enthusiasm and dedication.   But its around now, it suddenly hits you. You [...]

Mobilephone Tracer

Recommendations to Guard your Computer from Spyware Published on middot & March 11, 2015 by management; Abandon a Comment Based on a survey done by Buyer Reports, one-out of eleven computers has experienced a problem that was costly because of this of spyware. What makes this application therefore hazardous is without them even realizing that [...]

Breastfeeding advantages

Breastfeeding advantages

According to the World Health Organization, babies should be fed an exclusive diet of breast milk for the first six months. Breastfeeding is nature’s way of ensuring the best possible health for both the baby and the mother. There are a number of advantages of breastfeeding for both mother as well as the child. Mentioned [...]

World’s Oldest Female Bodybuilder & Yogi: Edith Wilma Connor & Tao Porchon-Lynch

World’s Oldest Female Bodybuilder & Yogi: Edith Wilma Connor & Tao Porchon-Lynch

Need to drum up a little motivation to go to the gym today? Look no further than these two ladies. Edith Wilma Connor is a 77-year-old bodybuilder – and a record-holding one at that. The Denver resident has earned the title of Oldest Living Female Bodybuilder from Guinness World Records. Connor, who calls bodybuilding her [...]

When breathing suffering shoulder pain

When breathing suffering shoulder pain

Shoulder pain is one of the most common physical problems, especially for those who spend a lot of time in front of a computer. If the computer desks and chairs are not ergonomically designed, it could eventually cause you to have pain in your neck and shoulders. There are many other causes for shoulder pain [...]

Recently Searched

Q&A

Popular Article

1 Comment

    Leave a Comment


    Refresh