My 8 reps has slowly improved as I changed my diet recently (not especially healthy, I still live in the US and am broke af so healthy food is a treat for me) and I’m up to 185 lbs (bar+ Plate and 25 each side), I very rarely do 1 Rep Max because it gets me exhausted for the rest of my exercise unless I drink a shitload of water. Last I checked I’m at 205 (bar+ Plate and 35 each side). Sorry if this is confusing to anyone because of the Lbs to Kilos dilemma. Around 84 kilos for 8 Reps, around 93 kilos for 1RM, what are yall at?

  • ButtigiegMineralMap@lemmygrad.ml
    hexagon
    ·
    1 year ago

    Easier said than done, but basically just slowly increase the weight over the course of time. Like one week I’ll do 160, next week I’ll try to do a full set of 165, if I can’t get it, I’ll practice until it moves up a bit. That being said, all of this is much easier with a spotter. But even without a spotter you can still practice the fundamentals through Dumbbell benching (you don’t need a spotter but be careful when bailing on the weights, I’ve seen people nearly injure themselves or others by tossing weights aside when struggling with a dumbbell bench)