Brief summary: Last week I benched 125 for 3 sets. The first set I did 10 reps, 2nd I got 9 and a half (I needed just a tiny bit of help), and on the last set I did 9. Then a couple days later I did the same weight, 3 sets only this time I got 10 reps on the first two sets and 9 on the last. Then today I got 10 reps on all 3 sets. When should I increase the weight?
Best answer:
Increase the weight now, by 5 pounds.
You should be able to add 5 pounds per week (assuming you're benching twice per week).
Any time you can do five sets of five reps with a given weight, it's OK to increase by 5 pounds.
So, do a few warm-up sets with lower weight (like a set of 5 reps with 50 pounds, then one with 80 pounds, then one with 100 pounds). Then, do your 5 sets of 5 with your working weight (125).
The next time you work out, do your warm-up, then put 130 on the bar. If you can then do 5 sets of 5 (5x5) with 130, then increase weight the next workout. If not, then stay at 130 for your next workout.
Know better? Leave your own answer in the comments!
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Dissolving That Belly Fat Quickly With Your Olympic Weight Set
Article by Roy Cornell
Are you embarrassed by the fat that has settled around your belly? Women's clothing often emphasizes the waist line and the stomach. This makes it hard to fit into new clothing. Woman with fat in the belly area are often left looking lumpy or they are forced to wear waist cinchers under their clothes to create a smooth look. Men are not so easily able to conceal fatty waistlines.
Baggy clothing or pants with larger waist bands are about all they can do to conceal their stomach. With so many beautiful people before our eyes in Hollywood, we are becoming increasingly aware of the difference between our waistline and theirs. How do they stay so slim and fit? They work out. Exercise is the only way to get that great body.
Sucking in your stomach is just not cutting it. It is time to work that stomach area. You can get the desired outcome with just a few consistent exercise reps a day. If you have been avoiding the gym with all of the fit people because you are self conscious or shy, then consider using a home gym with an Olympic weight bench. You can exercise that fat off of your stomach in privacy and without concern about other's invading your privacy. Home gyms can offer all the same functions that are available at a large gym. Why leave home to work out when you can get all the same great benefits right from home.
Sculpt your stomach and abs in your spare time. You can find time everyday to exercise in your own home. Home gyms have quick results and in just days your stomach will begin to show signs that it is being transformed. Having to leave home and head out to the gym is often the main reason that people do not work out. Stop the cycle and create a life changing schedule that will shape that waist and shed those extra pounds. You can get the same workout from a home gym as you can with a local gym.
Skip the commute and the crowded equipment and work your abs the easy way, in privacy. Select a home gym that can fit into the space that you have available. There are many compact styles available with features that will help you focus on getting rid of that gut. An Ab bench will help you get just the right moves. Adjust the incline to strengthen your stomach muscles and for a tougher workout. Increase your reps and whittle away at that waist. You will be amazed at how easy it is to reshape your body. Years of neglect will be exercised away with speed and agility while you enjoy the privacy of your own home.
Working out from home is convenient and now with Olympic weight benches and weights you can use the best of equipment right at home. Enjoy your own music while you work out. Create a workout schedule that best suites you and enjoy working out in your own home gym. Men and woman can dissolve belly fat quickly with exercise.
Orignal From: When is it appropriate to increase weight on bench press?
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