[verdantlife]

Here's my bench press maximums for the last 5 months:

early December: 3x8x50#

mid-December: 3x8x70#

mid-January: 3x10x90#

late January: 3x4x110#

early Feb: 3x6x120#

mid-Feb: 3x4x125#

late Feb: 3x4x135#

mid Mar: 3x6x140#

late Mar: 3x4x150#

early Apr: 3x3x160#

last Saturday: 3x2x165#

My long term goal is 200#...I'm hoping to add 5# a week until I get there, which would mean another 7 weeks. I'd just like to bench 200# once - that would be awesome. Yeah, I know, this is nothing for some of you tyrannasauruses...but i'm 5'7" and 39 years old ;-)

My number of reps has come down as the weight has gone up - I also do some longer sets with lighter weights and of course DB flys, declines, etc...these are just my maxes.

Of course, this probably means I wasn't completely pushing myself early on, though frankly doing 3x8x70# was tough last December and I'd never benched more than 90# in my life.

I think what's helped the most is (a) better diet, (b) getting dumped and taking it out on the weights ;-) (c) working my back just as hard, and (d) it's easy to gain a lot early on.

I could probably go harder but I don't have a spotter ;-) Then again, I see so many assclowns in the gym "benching" 270# with their spotter heaving to help them...

[ZackKnight]

gotta love those CNS neural gains man.

also, by now you should be experiencing hypertrophy because neural gains are only from about weeks 1 to 4, weeks 5 to 8 are when hypertrophy sets in

[allstar5461]

those are great improvements bro, I havent been improving even close to that and im also a beginner. Good job

[verdantlife]

Originally Posted by ZackKnight

gotta love those CNS neural gains man.

also, by now you should be experiencing hypertrophy because neural gains are only from about weeks 1 to 4, weeks 5 to 8 are when hypertrophy sets in

You know, I thought I'd read a lot, but I really don't know what you mean by CNS. Hypertrophy (I think) is the muscle adapting to strain - i.e., progressive resistance. What are CNS neural gains?

[ZackKnight]

It's basically where ur getting stronger and ur body is adapting to exercise, but ur not seeing any sort of muscle gain in mass.

the CNS is the Central Nervous System. Your body is trying to become more efficient when it comes to exercises via your CNS.

Hypertrophy is your muscle fibers enlargening for mass

[KM]

In a somewhat more simplified manner; muscle hypertrophy is the increase of the SIZE of the muscle cells, aside from hyperplasia which is due to cells dividing thus resulting MORE cells.

CNS: Central nervous system. As you begin weight training, the increase of strength and muscle size/vascularity is significantly higher than usual. These are neurological gains. After a couple months, 1-2, is when muscular hypertrophy begins.

Hope this didn't cause anymore confusion. If so, ask away!

[picabloo]

And this is why I love the Dungeon, I learn something new everyday :)

[Kaboom]

Originally Posted by verdantlife

Yeah, I know, this is nothing for some of you tyrannasauruses...but i'm 5'7" and 39 years old ;-)

those are great gains bud youre doing awesome but I dont see what your height and age has to do with it.
i am 5'8 and 35,36 in july.i started out benching 95 lbs about 9 yrs ago.Didnt get serious about strength til about 1 1/2 yrs ago at that time I was benching 185 for a few reps now I can get 355x2
It will all come for you with time bud.Again you doing great.Its great to have goals like yours when you accomplish them celebrate and set more lol

[n88tr]

Really admirable gains in the first month there, 20 lbs plus... Keep the mental fire stoked and never look down on yourself, that is the greatest mojo killer. We're all behind you, even newbs like me.

[under construction]

good improvments no need for excuses I think your doing good keep at your a t-rex in the making!!!