What % Improvement per month to expect?

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What % Improvement per month to expect?

Post by mez6266 » Mon Feb 02, 2009 2:54 pm

I am just getting back to weight training & am wondering how much my weight lifted should improve over so time. Like
Bench +5% 1Rep max every 2 months?

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Post by Jungledoc » Mon Feb 02, 2009 4:31 pm

More than that at first. You may well add 5% per week for a little while, but it will slow down. I'd be really happy to add 5%/2 mo to some of my lifts.

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Post by ellerbus » Mon Feb 02, 2009 4:43 pm

I'm in a similar boat. Prior to May last year, I hadn't lifted in years. So I started from scratch ... my calculated 1RM was 126 lbs, and now it's 198 lbs (60% increase in 9 months ~ 6% a month). When I started, I added 5 pounds a week for the first few months, then I had to level down to about 5 lbs every two weeks. I am still increasing at 5 lbs every other week (not sure how much I have left before I level off).

Also, my starting weight was roughly 9 reps at 95 lbs.

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Post by pdellorto » Mon Feb 02, 2009 6:05 pm

If you've lifted before you should improve rapidly towards your old maximums. The closer you get to your old maximums the slower your rate of gain.

But there isn't a simple way of telling you what a good percentage is for time. It's not going to be linear nor easily predictable beside the general statement I made above.

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