Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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Bench Press Growth

Kidfreedom
Kidfreedom
Posts: 52
Joined: 2004/05/19
United States
2008/02/25, 11:51 PM
Out of curiousity, what is a reasonable growth rate for the average male's bench press max.

Through programs I've followed, I've come to expect around 5-7 pounds a week over a 7-week program. My max is in the range of 300 and this growth rate seems to be the norm for me. What would be considered fast growth, slow, etc.
merrillj
merrillj
Posts: 197
Joined: 2007/06/28
United States
2008/02/26, 12:53 AM
The rates will slow down over time.

Example:

A man benches 200 pounds after 1 year of training.

Going up 5 pounds a week for 52 weeks in a year this would amount to 260 pounds.

First year=200 lbs
Second year=460 lbs
third year=720 lbs
4th year=980 lbs
5th year=1240 lbs
6th year=1500 lbs

Obviously this doesn't work. As your CNS gets more efficient and it is able to fire more motor units effectively the gains become harder to achieve.
Kidfreedom
Kidfreedom
Posts: 52
Joined: 2004/05/19
United States
2008/02/28, 01:17 AM
right, I realize it'll cap at some point. I think it's reasonable to expect I'll maintain a certain level of growth until I hit around 400. I've got some excess boy fat at the moment, so I shouldn't really gain weight either.

Bench as of 1/28 - 275
Bench as of 2/25 - 305
Bench Goal for 3/14 - 315

Bench Goal for 5/23 - 355

Bench Goal for 8/1 - 400
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/02/28, 06:25 AM
i think you are a crazy to assume you will put on 95lbs on your bench in 6mo. especially if you dont plan on gainging weight...
Kidfreedom
Kidfreedom
Posts: 52
Joined: 2004/05/19
United States
2008/02/29, 11:21 PM
It's possible my body will just stop adding strength at the current rates. It's just a goal. As far as I know, I've never missed a goal in terms of strength training. We'll see if I make the first benchmarks.