how fast can u incease ur bench?

scud · 12-Jan-05, 09:24 AM

How much can u increase ur bench per month in the long run?. I have been lifting for a year and it took me last two months to increase it by 12 pounds.

furball · 12-Jan-05, 10:20 AM

I would think that every month you should be able to increase by about 5 lbs....but you will reach a plateau eventually where the gains will slow until you make some changes...But if you are training hard and smart 5 lbs a month seems to be a good goal...What type of weight set are you using where you are able to hit 12 lbs increase...

Most manifactures sets come with the smallest increment of 5 lbs...Good luck to ya...

Lucky13MN · 12-Jan-05, 10:31 AM

5 pounds a month doesn't seem like much to me... I could be wrong, but my experience in the past anyway has been more than that.

I suppose it depends on where you're at... starting out it will go up much more per month vs lifting for 6 months.

Lift2Live · 12-Jan-05, 11:52 AM

Quote:

Originally Posted by Lucky13MN

5 pounds a month doesn't seem like much to me... I could be wrong, but my experience in the past anyway has been more than that.

I suppose it depends on where you're at... starting out it will go up much more per month vs lifting for 6 months.

I think this is quite true. Beginners go up very fast. After lifting for a while it starts to level off. I've been back to lifting for 6 1/2 months and my bench has gone from a tough 135 to a new PR yesterday of 215. That's 12lbs. a month. I will probably start leveling off soon but 10lbs. a month doesn't sound unreasonable if you continue to change things and not stagnate.

Cort · 12-Jan-05, 12:23 PM

Too many variables to really say how fast it "should" go up. From person to person it can be very different.

furball · 12-Jan-05, 09:08 PM

I was talking about when you level off...I know at the beginning it jumps up quickly...I should have been more specific...but after a year or so I wouldn't expect much more then 5 lbs a month...if we did increase quicker I'd be pumping out 500 lbs by now...Just enjoy the quick increases at the beginning...I think the first year I started back in HS I went from about 115 to 185 in about 6 months...from then on out it was a slow climb....Good luck to ya...

Blaze · 13-Jan-05, 12:40 PM

Quote:

Originally Posted by Cort

Too many variables to really say how fast it "should" go up. From person to person it can be very different.

Exactly!
Every person is different. Some people will go up and up really fast, simply based on genetics. Where other people make some great gains, but they still go up on their weight slower.
Me, for example, I go up extremely slow. Bout 10 pounds every month or two. This is slow o me, just because I've seen guys go up 30 pounds in a month and a half! lol

gcs118 · 13-Jan-05, 02:16 PM

One time a 4 week program boosted my bench 25-30 lbs in a month. Since then it went up 5 lbs, then 5 lbs, and then I think about 0 lbs the next month. lol it really depends on too many things to say. I'd LIKE to keep seeing at least 5 lbs a month...but who knows.

habzillah · 13-Jan-05, 06:15 PM

I've been upping my bench by about 15-20 lbs a month. It all depends on your body and how hard you train yourself.

Vas85 · 14-Jan-05, 04:28 AM

Well if you want to increase your bench, you want to get monster triceps, well developed shoulders in all areas (front side rear) and then your only limiting factor will be the pecks which would be able to grow to full potential. If you take all 3 bodyparts into account properly and train each specifically for strength/size you shuld be well on your way to making nice gains