So, you're looking to bench press 185 pounds, and you're currently working with 135 pounds. That's a fantastic goal! But there's no single magic number of reps that will guarantee you reach 185. The journey depends heavily on your current strength, training experience, and how consistently you stick to a well-structured program. Let's break down how to approach this and create a plan tailored to your needs.
Understanding the Progression
Increasing your bench press from 135 to 185 pounds requires a strategic approach. It's not just about blindly doing more reps; it's about progressively overloading your muscles. This means gradually increasing the weight, reps, or sets over time to continually challenge your body and stimulate growth.
Key Factors Influencing Your Progress:
- Training Experience: Are you a beginner, intermediate, or advanced lifter? Beginners will see faster initial progress, while advanced lifters might require more nuanced programming.
- Current Strength Levels: Your current 1 rep max (1RM) – the maximum weight you can lift for one repetition – provides a crucial baseline.
- Training Frequency: How often do you bench press per week? More frequent training can lead to faster progress, but it's crucial to allow for adequate rest and recovery.
- Proper Form: Maintaining impeccable form throughout each rep is paramount to prevent injury and maximize muscle activation. Poor form will hinder your progress and could lead to injury.
- Nutrition and Rest: Your diet and sleep directly influence muscle recovery and growth. Sufficient protein intake and adequate sleep are essential.
Sample Training Plans (Adjust based on your experience)
These are sample plans. Adjust sets, reps, and rest based on how you feel. Always prioritize proper form over lifting heavier weight.
Beginner (Less than 6 months of consistent training):
- Focus: Building a solid foundation of strength and technique.
- Workout:
- Week 1-4: 3 sets of 8-12 reps with 135 lbs. Focus on perfect form.
- Week 5-8: 3 sets of 6-8 reps with 135 lbs. Gradually increase weight when you can comfortably complete all sets and reps.
- Week 9-12: Continue increasing weight and adjusting reps as needed. Consider adding accessory exercises like dumbbell bench press and incline presses.
Intermediate (6-12 months of consistent training):
- Focus: Increasing strength and adding more advanced techniques.
- Workout:
- Week 1-4: 3 sets of 5-8 reps with 135 lbs. Focus on controlled movements and proper form.
- Week 5-8: Incorporate variations like incline bench press and decline bench press. Continue increasing weight and adjusting reps as needed. Consider adding drop sets or rest-pause sets.
- Week 9-12: Implement advanced training techniques like pyramid sets (increasing weight each set) or supersets (pairing exercises back-to-back).
Advanced (Over 12 months of consistent training):
- Focus: Maximizing strength gains and focusing on more specialized training methods.
- Workout: This stage requires a more personalized plan based on your specific needs and weaknesses. Consider consulting with a strength coach for a customized program incorporating advanced techniques like conjugate training, Westside Barbell methodologies, or other advanced training programs.
Beyond the Bench Press: Accessory Exercises
Don't neglect accessory exercises! These supporting exercises strengthen muscles that assist in the bench press, leading to better overall strength and injury prevention.
- Incline Dumbbell Press: Works the upper chest.
- Incline Barbell Press: Works the upper chest.
- Decline Dumbbell Press: Works the lower chest.
- Dumbbell Flyes: Works the chest muscles for better isolation and definition.
- Overhead Press: Strengthens your shoulders, which are crucial for bench pressing.
- Rows: Strengthens your back, which improves stability and posture during the bench press.
The Importance of Rest and Recovery
Don't underestimate the importance of rest and recovery. Your muscles grow and repair themselves during rest, not during the workout. Aim for at least one day of rest between bench press sessions. Prioritize sleep, nutrition, and listen to your body.
Reaching your goal of benching 185 pounds is achievable with dedication and a well-structured plan. Remember to be patient, consistent, and always prioritize proper form. Good luck!
