Hey, question about using a structured program like Starting Fitness or Bigger, Leaner, Stronger. I’ve been working out for just under 6 months now and have a pretty standard routine (I’ll post it below for feedback), but I’m looking at all these programs and the upper routines always center around bench presses.
My problem is that I don’t feel like I can do a bench press routine. Last time I tried (mid-February), I was able to do 2 sets of 10 @ 90, and only got to around 4 reps on the third set before failure.
Looking at the programs, and the progression plan for each of them, I don’t see how any kind of progression like what is described there is viable for me. Should I just start doing one anyway, or should I at least try to do a full 3x10 @ 90 before starting?
I mentioned I would post what my current routine is, so here it is. All exercises are 3 sets of 10, with 1-2 minute rest between sets and 3-4 minutes rest between exercises. No warmups. Progression is a 4th set until failure, and once I can do 4 sets of 10 for two weeks, I up the weights one step (5lbs for free weights, the machines go up in either 5, 10, or 15lb increments)
Day 1 (Upper): Incline Dumbell Bench Press @ 50 (25lb each arm) Seated Cable Row @ 60 Chest Fly @ 75 Lat Pulldown @ 80 Concentration Curls @ 20 per arm Tricep extension @ 40
Day 2 (Lower): Leg Curl @ 50 Leg Extensions @ 50 Leg Press @ 240 Squats @ 115
2 days cardio, usually 30-60 minutes running or cycling outdoors (weather permitting) or using treadmill/stationary bike using HR targets on my watch. Sundays I hike 1-5 miles depending on where I decide to go that week.
Pick a weight your muscle can handle and leave the ego the entrance of the gym. If you pick a weight you can’t do to completion for all your sets on the first day of the program, you picked the wrong weight.
Progression should be defined by any serious training program, if it doesn’t have one, I’d question the competence of whoever published the program.
A common way to progress is to add weight after hitting x amount of reps for y amount of sets, but there are multiple ways to progress. You might want to add sets as your body adapt to the workload. You might increment weight after hitting x reps on your first set, ignoring how many reps you get on the following sets as fatigue kicks in. For women, incrementing the target rep instead of weight is also a thing.