Improvement time

[MP Football]

Hello,

I was just curious on average how long does it take to put 5 or 10 pounds on your lifts such as the squat, cleans, bench, deads. Does it take weeks, months, what? I know everyones diffrent but i just cant seem to increase weight on my bench and military press. I have a pretty solid diet for being a teen I think. But im just kind of frustrated that i cant increase weights. I even started doing a 4 day split to maybe shock mymuscles since i was doing a 3 day split religiously. I know everyones diffrent but its still something to talk about so let me see some replies.

Thanks

[Theguns]

One thing that really worked or me for strength gains was this....

If you are going to to 4 sets of 8 reps on military press lets say you normally do 80 lbs so what you would do is really push out 90 pounds on the first and 80 the other three...on your next workout do two sets of 90 pounds and two sets of 80 and just keep moving like that.....it worked for me but remember everyone is different

[jack5r]

Iv only had a routine for a month so im not really the best person to advize you. But iv gone up 10kg on bench by adding 5lbs each week. I do sunday chest/shoulders/tris and thursday chest/shoulders/tris. Say i do 100lbs on sunday1, i do 100lbs again on thursday1. The next sunday (sunday2) i add 2.5kg (5lbs ish). So im on 105lbs. Even if i dont manage 8 reps il keep this weight for thursday2. If i dont manage the 8 reps on thursday2 il keep this weight for sunday3. If i manage the 8 reps or do more il add another 2.5kg.

I only do this with the large muscle groups though. With bicep curls I do the same but add just 1kg. With shoulders i do the same but may keep at this weight for 2 weeks if i dont equal my goal reps.

Hope that helps a little

[MP Football]

Thanks for the responses. When I first started my lifts shot up, but now im just hovering around the same number some weeks it seems like i drop 5 pounds lol. Anymore responses?

[hatz]

MP football, how old are you, if you are young maybe some of that could be the reason.

[MP Football]

I just turned 19 Birthday was last thursday the 12th

[Papasmurf]

What is your routine like? A lot of people flounder in the beginning because they dont workout hard enough enough. You really have to work at perfecting you form on compound exercises so you can truly push as hard as you can. Once you get that down, you just gotta lift heavy man- 4-6 reps. You cant be a meathead and go overboard, but you also cant be afraid to put weight on the bar.

[MP Football]

Currently im doing a 4 day split.
Mon: Back and Bi's
Tues:Legs and Abs
Thurs: Chest, Tri's, and shoulders
Fri: Back and Bi's
-Next week
Mon:Legs and Abs
Tues: Chest shoulders and tri's
Thurs:Back and Bi's
Fri: Legs and Abs

It will keep rotating this way unfortunately both of my friends who were going quit and i have no spotter for some lifts.

[Papasmurf]

Do you workout at home or in a gym? If you work out in a gym, just ask someone for a spot.