How much do you bench, curl, ect..

Its been a while since I really lifted but when i used to lift the way I found the best results as far as increasing my max was to do 3 sets starting at 12 reps adding weight doing 10 and then adding more weight and trying to do at least 6 if i couldn't get 6 id go to a lower weight and get a total of 8 reps.
I went from benching 150s 10 times to close to 190 10 times in a few weeks. I was able to do about 225 2-4 times on a good day but that would be my final set that i would go back and finish with less weights
These days I do curls with a separate dumbbell in each hand and do 25, 30, 35 pounds usually 10, 10, and 6-8 reps.
Everyone is different though so don't try to make your self lift more just because someone else is.Go at your pace and eventually you'll get more weight.
doing 20 reps with less weight will give more tone/ stamina but if your trying to build I recommend 3 sets 12,10, 8 with more weight

Okay so pretty simple topic, this is more for the guys, but ladies please by all means feel free..
Listen I'm looking for honest people to step up and speak the truth..

How much do you bench, curl, squat... ect..

bench 165 4 sets of 20.. powerlifting is obviously more..
standing curls 75lbs 4 sets of 20..
single curl W dumbell sitting or standing 3-4 sets of 20 with 30-35lbs..
I can do single curls of 50lbs but only 2-3 sets of 8

I've always worked out alone and wasn't sure how my results stacked up with others.
Looking forward to hearing what some people have to say..
This is about mid way to what I want, When I started lifting I started at 90-110lbs
I'm at 165lbs and want to get to 175-200lbs and stick with that, however not going to kill myself if I don't reach it.
Again always worked out by myself so not sure how those numbers stack against others??

Well if you're trying to add mass, then you're doing too many reps per set for muscle hypertrophy. Right now your increasing muscular endurance.
I would suggest dropping the reps to 8-12 with as much weight as you can handle.


A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

Incline bench- 205lbs for 6-8
Curls- 95 to 115lbs for 6-8

And I'm an old man at 48.


A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

I've been doing the Stronglifts 5x5 program, so I don't have many iso stats.

Squat: 160, and I've been challenged lately.
Bench: 100, but I did 1x5 at 135 reasonably easily.
Pendlay Row: 120, challenging now.
Deadlift: 225, also challenging. Not sure about my form.
Overhead Press: 80, and stalled at 85. I'm deloading to 75 for my next workout. I had my left shoulder scoped two years ago, and I'm still struggling to gain strength on that side.

I'm looking to add friends who can give me some guidance. My only friends right now are my wife and trainer.

My upper body is weak, weak, weak.

I only bench 67.5 lbs for 5 sets of 5 reps, but I'm increasing all the time.

I don't curl, at the moment, I'm only doing compound lifts.

Squat: 110 lbs
Deadlift: 115 lbs
Overhead press: 57.5 lbs
Bent over row: 67.5 lbs

I have not yet converted to a lot of free weights so these don't correspond exactly: I am 6 months into my fitness program and started weights about 5 months ago... I started on band machines and have progressed to the bar machines after a month or so... I realize this is far less than what more experienced people do on a regular basis but I am happy with the progress I have made.

Lat Pull down -- Up to 180 (I do 12X150, 10X165, 8X180 -progression
Chest press -- similar but not quite bench press (12X180, 10X195, 8X210)
Shoulder press -- (12X80, 10X90, 8X100)
Seated Row -- (12X165, 10X180, 8X195)
Deltoid Flies - (12X90, 10X105, 8X120)
Pectoral Flies - (12X135, 10X150, 8X165)
Deltoid lifts - (12X80, 10X90, 8X100)
Tricep machine - (12X50, 10X60, 8X70)
Bicep curl maching (12X50, 10X60, 8X60)

Ab machine (12X100, 10X110, 8X120)
Torso Rotator (10X190 3 times -- bilaterally)
Back extension (10X300 3 times)

Leg curls (12X100, 10X110, 8X120)
Leg extensions (12X150, 10X165, 10X180)
Hip Adductor AND hip abductor (10X190 3 times each)
Calf raise (300+265 body weight 3 sets of 10 times each)
Leg press (2 sets of 505 X 10 then 1 set of 415 X 10 -- knee was bothering me on heavier weight)

Hope to get to free weights pretty soon... What I do know is that like the chest press I can do at 210 at least 8 times BUT it does not convert very well at all to bench press... usually do about 135 on that when I have done them and not full reps ...

When I see questions like this, I refer people to this:
http://www.leangains.com/2011/09/fu*karounditis.html

Nice article. It was nice to read all that stuff & think, "glad I don't do that" :laugh:

This thread makes me miss lifting. I still strength train, but it's mostly for endurance, balance & flexibility since I've made running a priority this year. I spent most of last year weight training though, & I kept track of my PRs because I thought they were pretty kickass. I was working to failure between 8-12 reps:
- bench: 135, 3 sets
- squat: 175, 2 sets
- EZ bar curl: 52.5, 3 sets
- trap bar deadlifts, 270, 2 sets
- leg press, 380, 2 sets

After my first half marathon in October I plan to get back into the heavy lifting over the winter. Strong chicks rule.

They are definately kickass