What % Improvement per month to expect?

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, parth, stuward

Post Reply
mez6266
former lurker
Posts: 1
Joined: Mon Feb 02, 2009 2:52 pm

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?


User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

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.

User avatar
ellerbus
Apprentice
Apprentice
Posts: 143
Joined: Fri Jun 06, 2008 9:35 am

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.

pdellorto
Deific Wizard of Sagacity
Deific Wizard of Sagacity
Posts: 5252
Joined: Mon May 28, 2007 8:43 am
Location: New Jersey
Contact:

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.


Post Reply