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I would start by keeping a log. 3x12 is great. Keep doing it. Include a warm up set or 2 of 20 reps. If you can go up in weight, do it. If not. Try an extra rep. If you can get in a few extra reps, increase the weight marginally.
It'll seem like you're not progressing. But just keep at it. If you're new, you don't have to worry about plateaus yet. Progressing takes time. Gaining weight takes time.
If you're interested in body weight/ bone density, don't stress about always having to increase your weight on the bar.
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After a hiatus I started lifting again at the end of last year with 3x10 but eventually hit a plateau - just couldn't manage to increase the volume with the higher reps after a while.
Recently gone back to 5x5 and managed to increase the weight a bit in a few weeks, 1kg at a time but still creeping up - give it a try & see how it goes, I certainly find it easier to increase with lower reps & higher weights for a similar overall volume e.g. 65kg 3x10 = 1950kg vs 75kg 5x5 = 1875kg total.
5kg jumps sounds like too much though - especially if you're struggling to add more weight, the little 0.5 / 1kg plates are your friends here - try increasing by 1 or 2kg each time & maybe break down the exercises into different days, 4 consecutive days of bench won't allow the mucscles enough time to recover & will also hinder your progress.
Edit: Yeah, also - what chainbreaker said, adding reps is also adding weight (total volume) so don't necessarily get hung up on lifting more & more weight
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This sounds like a great situation to run a double-progression. Take your 3x12 weight and increase by 5kg each week. When you can't get 3 sets of 8, don't increase weight any more, just keep pushing for more reps until you get back up to 3x12. Then repeat. This might be a pretty quick jump without 1.25kg plates.
Alternatively, this advice could be a moe practical approach:
Start with 3×8 for your lifts, adding weight each session until you’re
unable to do so. Once you can’t add weight every session anymore…Switch to 5×5. Repeat the process.
Then 5×3.
General bench advice to get to heavier weights a little quicker: grip the bar as hard as humanly possible at all times. Try a set gripping normally, then grip the shit out of the bar and try again. You'll notice a difference.
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ChainBreaker
mcJ78
Ptown
@Technics100
I'm sort of new to all this (44 year old male) and am trying to built up my upper body.. due to the fact I'm pretty skinny and also have osteoporosis and weight bearing exercises are good to increase bone mass. I have a bar with various weights, squat rack, bench, and pull-up bar..
What's the best way to increase my weights on benchpress and in general? doing 3 x 12 sets of a weight for a week, then just trying to jump up by 5Kg or adding more reps in?? or trying to go heavier with 5 x 5 or similar?? I seem to get stuck at the same weight range for all exercises..
Trying to up my protein and using shakes to do this daily..