Hello, I've been working a lot on bench pressing since the fall. I am a freshman in high school and weigh 145 and am 5'11. Currently my max flat bench press is 150. How many pounds should it go up per week if im working every other day? any tips on how much i should be doing/ increasing for the most benefit? Thanks
It really depends on so many factors. How much weight could you press at the beginning, ie how much strength have you built up already. Your genetic potential Your diet (you need to eat loads to become big and strong especially when you pretty young) The quality of your program. Your quite slim, so your probably an average to hard gainer. If you use the right program and willing to train for four years you should be able to reach around 275 pound bench naturally. I suggest if your serious and commited have a read of brawn by stuart mcrobert. If you follow this type of routine you can fulfill your full potential, follow the usual crap and you'll be frustrated with your benchpress for years. Thats what I did and wasted loads of time when i was your age, I even tried steroids.
What you should do, is, do your normal workout... Aim for 2 more reps on your last set, but just do as many as you can. If you get them, then go up 5 lbs. total on that workout for the next week. Someone who weighs 145 lbs should be benching around 200. I weigh 140 and bench 230. In my lifting federation, the world record for high schoolers is 259 lbs. Another tip: Try doing pause reps. Touch your chest, hold it on your chest for 1-3 seconds, then press up. Do this on every rep. You don't have to pause on your last set, but if you don't go up, try doing this the next week. I have 3 bench press programs. If you want one of them, talk to me about it. And I do know what Im talking about, I hold the world record bench press at the 132 lb class. The record is 211 lbs.
Lifting numbers arent fundamental in any respect But to experiment your fee you have got to carry for a specific period of time and depend your reps For instance, should you do 17 reps in one million minute, your velocity is 17 reps consistent with minute If you wish that during we could say 30 seconds it could be eight due to the fact you simplest depend complete reps