-
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.
You are reading a single comment by @Ptown and its replies.
Click here to read the full conversation.
Ptown
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..