Originally Posted by Lost Soul

personally I would forget about tricep focus, simply press, squat, dead, pull, row and rest..stay in a calorie surplus and allow time

Originally Posted by lambert

Lost soul, so how much should my bench have have gone up in 16 weeks, i was under the impression 1kg per week was ok.

Should i continue with bicep and shoulder work? I'm really confused I've read so many rountines and sh1t i dont know what to be at.
thanks

Originally Posted by Lost Soul

Thanks for the positive feedback gents



The curve will be steep initially and then increase at a more steady rate, assuming you are employing linear progression

But 16kg in 16 weeks? IF they are your first in all honesty is a poor return yet if you are 10 years into training and benching 185kg in week one and 201kg in 16 then that IMO is a good return

These figures are not representitive but an idea of what it may look look like in jumps (forget the letters, just get the notion)

week 1 A
week 2 B
week 3 C
week 4 D
week 5 G
week 6 J
week 7 N
week 8 R
week 9 T
week 10 U
weeks after that overreach to reach Z and then de load and re think training

I would expect a newbie to go from 40kg press on BB first week to 80-90kg in 16 weeks from experience of training them, some more some a little less

It gets hard when it gets heavier