Progression question - UK-Muscle Body Building Community

nathanlowe · 27-02-2008, 08:31 PM

Right im doing a routine where im looking to increase the weight slightly each week.

Now last week i benched 45kg. Yesterday i benched 47.5kg at 5 x 5.
So next week as i highly doubt i will beable to do 50kg should i bench 48.5 kg ?
So i have a 10kg plate, 1.25kg plate and a 0,5kg wrist weight on each side of the 20kg olyimpic bar ?
The the week after try and lift 49.5kg and then 50kg.

Tall · 27-02-2008, 08:37 PM

Options

1) add 1kg to the bar and aim for linear progression.

2) Get a spotter and make 50kg happen next week (week 1)

Then drop back to 47.5kg the following week (week 2), then week 3 your hit 50kg again, before hitting 52.5kg in week 4.

Repeat the pattern of building up and dropping back

nathanlowe · 27-02-2008, 08:55 PM

Ok thanks.

warren_1987 · 27-02-2008, 09:13 PM

i stick with 5x5 mate and add weekly weather i get all 5 or not but dont know how correct this is but in the last few weeks i have went from benching 40kg then 2 weeks laer when i started my log i was up to 55kg now im on 65 kg 2 weeks later they kill me and the last two sets i usuallt need a spot and only get 3 ish out but working so far for me

good luck

amurphy · 28-02-2008, 06:41 PM

TH&S why do you think it is best to go to 50kg then back down again and then go up again? would you say one week do 50kg the next 48.5kg the next 50kg then 52.5kg and repeat this increaing weight as you get it spot on??

IYO do you go up the weight quicker and get better gains than adding say 1kg every session.

intersted in trying this

Robbie · 28-02-2008, 07:33 PM

Either

Go up 1kg each week

or

Do as the tall one says and go up and down in bigger increments, I don't think you will find much difference in the results.

How easily can you get a spot is the real question here?

I would stay clear of Warrens advice though as if you don't get all 5x5 it doesn't count in my book

warren_1987 · 29-02-2008, 11:52 PM

Quote:

Originally Posted by robbiedont

Either

Go up 1kg each week

or

Do as the tall one says and go up and down in bigger increments, I don't think you will find much difference in the results.

How easily can you get a spot is the real question here?

I would stay clear of Warrens advice though as if you don't get all 5x5 it doesn't count in my book

but i was told and beleive if i get all 25 (5x5) then the weight was too light in the first place and im adding everyweek still now even thoug i could only get 3x5 2x3 on 40kg when i started i could rep them out now no bother so its working aand iv put on weight.

Big_Dan · 01-03-2008, 12:52 AM

well i used to chuck the weights and reps about ,one week i did 5x5 , then another week i would do 3x6 , or 6x3 , never really stuck to a certain rep reange , first started in the gym , could bench 70kg , progressed through the last 3 years , now im benching 140kg for 3-4 . depending on the day

nathanlowe · 02-03-2008, 01:31 PM

Well its hard to get a spotter as my mates are getting rugby contracts and wont be going to the same gym as me as often.

I did 45kg 5 x 5 without i spotter. I could do 47.5kg 5 x 5 without a spotter and i think adding another 1kg without a spotter.

warren_1987 · 02-03-2008, 08:55 PM

ask a member in the gym any one in their with a simple bit of curtesy(spelling lol ) never mind gym etiquette (again spelling lol) will help you out i ask others and also get asked. no problem !! gd luck

27-02-2008, 08:31 PM	#1 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Progression question Right im doing a routine where im looking to increase the weight slightly each week. Now last week i benched 45kg. Yesterday i benched 47.5kg at 5 x 5. So next week as i highly doubt i will beable to do 50kg should i bench 48.5 kg ? So i have a 10kg plate, 1.25kg plate and a 0,5kg wrist weight on each side of the 20kg olyimpic bar ? The the week after try and lift 49.5kg and then 50kg.

27-02-2008, 08:37 PM	#2 (permalink)
Tall No Longer On The Reps Podium Join Date: Aug 2007 Posts: 5,660	Re: Progression question Options 1) add 1kg to the bar and aim for linear progression. 2) Get a spotter and make 50kg happen next week (week 1) Then drop back to 47.5kg the following week (week 2), then week 3 your hit 50kg again, before hitting 52.5kg in week 4. Repeat the pattern of building up and dropping back

27-02-2008, 08:55 PM	#3 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Progression question Ok thanks.

27-02-2008, 09:13 PM	#4 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,202	Re: Progression question i stick with 5x5 mate and add weekly weather i get all 5 or not but dont know how correct this is but in the last few weeks i have went from benching 40kg then 2 weeks laer when i started my log i was up to 55kg now im on 65 kg 2 weeks later they kill me and the last two sets i usuallt need a spot and only get 3 ish out but working so far for me good luck

28-02-2008, 06:41 PM	#5 (permalink)
amurphy Getting there Join Date: Jun 2007 Posts: 109	Re: Progression question TH&S why do you think it is best to go to 50kg then back down again and then go up again? would you say one week do 50kg the next 48.5kg the next 50kg then 52.5kg and repeat this increaing weight as you get it spot on?? IYO do you go up the weight quicker and get better gains than adding say 1kg every session. intersted in trying this Last edited by amurphy; 28-02-2008 at 06:45 PM.

28-02-2008, 07:33 PM	#6 (permalink)
Robbie www.fastfasterfastest.co. uk Join Date: Dec 2007 Location: Norwich UK Posts: 1,233	Re: Progression question Either Go up 1kg each week or Do as the tall one says and go up and down in bigger increments, I don't think you will find much difference in the results. How easily can you get a spot is the real question here? I would stay clear of Warrens advice though as if you don't get all 5x5 it doesn't count in my book __________________ My Journal

01-03-2008, 12:52 AM	#8 (permalink)
Big_Dan getting huge ! Join Date: Jan 2008 Location: wales Posts: 509	Re: Progression question well i used to chuck the weights and reps about ,one week i did 5x5 , then another week i would do 3x6 , or 6x3 , never really stuck to a certain rep reange , first started in the gym , could bench 70kg , progressed through the last 3 years , now im benching 140kg for 3-4 . depending on the day

02-03-2008, 01:31 PM	#9 (permalink)
nathanlowe Getting HUGE! Join Date: Jan 2008 Posts: 2,235	Re: Progression question Well its hard to get a spotter as my mates are getting rugby contracts and wont be going to the same gym as me as often. I did 45kg 5 x 5 without i spotter. I could do 47.5kg 5 x 5 without a spotter and i think adding another 1kg without a spotter.

02-03-2008, 08:55 PM	#10 (permalink)
warren_1987 Getting HUGE! Join Date: Nov 2007 Posts: 1,202	Re: Progression question ask a member in the gym any one in their with a simple bit of curtesy(spelling lol ) never mind gym etiquette (again spelling lol) will help you out i ask others and also get asked. no problem !! gd luck

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