Weights - rate of progression

WhyNow

WhyNow

WhyNow

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17 Oct 2012
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Hi there, as someone who falls into the the beginner-intermediate category (see what I lift below), how quickly should my lifts be progressing?

Sometimes I can make clear progress in certain lifts from one session to the next, sometimes it'll just be an extra rep, and sometimes it'll stall and lifts remain the same.

I've worked out calories in/out etc and am trying to maintain a 300-500 calorie surplus, but it's difficult to know how accurate I am each day. Should it be the case that if I'm not making clear progress in every lift each session I should add in a couple of hundred extra cals a day?

Current main lifts below, generally for 3x6 or close to it

db chest press 2x28kg
bench - 60kg
shoulder press - 42.5 kg
deadlift - 120kg
db rows - 2x34kg

Thanks
 
Start writing down what you do each session then stick it in excel and see how well you are progressing over a longer period.

What's your routine like?
 
yep I do that, my lifts 4 months ago were as follows

db chest press 2x22kg
bench - 52.5kg
shoulder press - 32.5kg
deadlift - 90kg
db rows - 2x28kg

I'm just wondering if that's good progress, or if I should be aiming to achieve more, by gradually increasing calories

routine alternates between
a: bench, deadlift, db shoulder press, pullups
b: db press, squat, military press, db rows
 
Syla5 said:
Squats????
Click to expand...

Obviously a lift for advanced gym goers. ;)

Rate of progression depends on a huge number of variables, and a big factor is the size of the muscle group being worked: if it's bicep work, then progress will be slow as the muscle is small. Squats, on the other hand, will generally progress faster due to the size of muscles involved.

So do squats. :)
 
Your better off looking at your gains on a monthly basis rather than by session.

Your gains depends on your diet, the muscles and your workout routine, frequency and intensity

MW
 
WhyNow said:
yep I do that, my lifts 4 months ago were as follows

db chest press 2x22kg
bench - 52.5kg
shoulder press - 32.5kg
deadlift - 90kg
db rows - 2x28kg

I'm just wondering if that's good progress, or if I should be aiming to achieve more, by gradually increasing calories

routine alternates between
a: bench, deadlift, db shoulder press, pullups
b: db press, squat, military press, db rows
Click to expand...

just requoting this as it seems to have got lost amongst the other posts whilst waiting for approval
 
Tbh that's terrible for a new starter, 4 months should see a significant raise in numbers being lifted

What's your full routine like?
 
Morba said:
Tbh that's terrible for a new starter, 4 months should see a significant raise in numbers being lifted

What's your full routine like?
Click to expand...

really? okay :(

but I'm a not a total not starter, I did a fair amount of weights last year, just regularly or in a structured routine. Since end of June I've been hitting it pretty hard.

program as follows, alternating between a/b, try to gym every 3 days


a:
bench, 3x5
deadlift 3x5
db shoulder press 3x8
pullups, as many as possible supplemented with lat pulldown

b:
db press 3x7
squat 3x5
military press 3x5
db rows3x6


would appreciate any advice to help me get on track. the routine is more or less based on one for beginners from the BB site. is my problem more likely to be with diet?

thanks
 
Aim for 25 reps of each exercise as a start.

You're also replicating a lot of exercise movements between the split, somewhat negating the purpose of a 'split', IMHO.

Day 1:
- Squats, chins, plank, military press, lunges/split squats;

Day 2:
- Deadlifts, bench, side plank, dumbell rows, single leg squats;

Day 3:
- Candle sticks, pullups, weighted push-ups, SLDLs...

Much more emphasis on the bits you are missing: legs and core, which are more important from a strength perspective!
 
WhyNow said:
really? okay :(

but I'm a not a total not starter, I did a fair amount of weights last year, just regularly or in a structured routine. Since end of June I've been hitting it pretty hard.

program as follows, alternating between a/b, try to gym every 3 days


a:
bench, 3x5
deadlift 3x5
db shoulder press 3x8
pullups, as many as possible supplemented with lat pulldown

b:
db press 3x7
squat 3x5
military press 3x5
db rows3x6


would appreciate any advice to help me get on track. the routine is more or less based on one for beginners from the BB site. is my problem more likely to be with diet?

thanks
Click to expand...

That's a pretty cracking basic routine, I like it.

What sort of weights would you typically use for each working set in those and do you complete all the reps or at which point do you fail?
 
well at least I'm doing something right :D

I aim to keep the weight consistent, but in reality I end up mixing it up a bit, eg if I think I can do 1 set at a slightly higher weight, I do

Eg, Military press working sets yesterday

3x5 x 42.5kg (completed)
3x5 x 45kg (completed)
3x5 x 45kg (failed on 5th rep)
3x5 x 42.5kg (completed)

Do you think diet might play a role? End of July I weighed 90.6 KG. I now weigh 92.2KG. So about 3 pounds in 3 months. I get at least 200g protein a day but am a bit cautious with the overall calories as I want to keep careful about putting fat on.
 
Personally I think your benching and shoulder pressing too much. I would bench Mon and Friday and do shoulders on the Wednesday. Following week do the opposite, this is what you I do on the Strongligts 5x5aond is working well for me.
 
WhyNow said:
well at least I'm doing something right :D

I aim to keep the weight consistent, but in reality I end up mixing it up a bit, eg if I think I can do 1 set at a slightly higher weight, I do

Eg, Military press working sets yesterday

3x5 x 42.5kg (completed)
3x5 x 45kg (completed)
3x5 x 45kg (failed on 5th rep)
3x5 x 42.5kg (completed)

Do you think diet might play a role? End of July I weighed 90.6 KG. I now weigh 92.2KG. So about 3 pounds in 3 months. I get at least 200g protein a day but am a bit cautious with the overall calories as I want to keep careful about putting fat on.
Click to expand...

Stop mixing it up. Aim to do your working sets at 1 weight. If you do all your reps at that weight then the next session put the weights up.
See how that goes for a few weeks.

I don't think you are benching too much personally, you aren't having an intense workout every session, just 1 working exercise.

If after a few weeks you are still stalling then it might be worth looking at a more specific routine :)
 
I'm back lifting heavy things for the first time in a good few years and this is my current progression if it helps:

Bench: 38Kg --> 57.5Kg
Squats: 38Kg --> 80Kg
Deadlift: 78kg --> 115Kg
Barbell Row: 28.5Kg --> 52.5Kg
Overhead Press: 30kg --> 42.5Kg

The majority of the gains have been seen in the last month and a half but i did do a month or so back in September to try the routine out...

Its all 5x5 Stronglifts based but i'm really pleased with the progression so far and it doesnt appear to be slowing as of yet! :) You should definitley be squatting though. Its awesome! :D
 
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