When is the right time to increase 10 mor lbs?

[ROOKIE OF THE YEAR]

I began lifting no more than 2 months. I realize really like benching a lot. I was wonder when is a good time to add 10 more lbs. to the bar.
A person at the gym told me I need to do atleast 4 sets (10 reps each ) in order to advance, otherwise I will never improve and get stronger.
I could do 3 sets on 135 now (yeah I'm weak lol). However, I could only get to 9 reps on my third set.
My ultimate goal is to do 2 sets on 145 lbs. I know I'm kind of rushing, but I want to start keeping to bench 145 lbs until I reach my goal. So should I advance or maintain 135 until I can do 4 sets?
I don' know anything about lifting, but I've been doing dumbells to help me get strounger on benching. I really enjoy benching and reaching my ultimate goal.
any suggestions?

 

[Shiftkey]

I usually go for 4 sets of 6-8. 10 reps is too many.

 

[Nzo]

At my gym they have 2.5 pound weights

You can try adding by 5 instead of jumping straight to a 10 pound increase

 

[manuva]

4 sets is overkill. If you can manage 4 sets, then you're not lifting heavy enough.

I do 2 sets of 6-8. When I can do 2 sets of 8 reps, its time to add more weight.

After 2 sets you should hardly be able to lift your own arms, let alone any more weight.

 

[Warboss Alex]

Originally posted by manuva
4 sets is overkill. If you can manage 4 sets, then you're not lifting heavy enough.

I do 2 sets of 6-8. When I can do 2 sets of 8 reps, its time to add more weight.

After 2 sets you should hardly be able to lift your own arms, let alone any more weight.

Couldn't agree more with you mate, as usual, only an even better way is to just use one set (straight set, rest-pause, dropset). If you can get your all out of that one set you're well on the way.

Although to the original poster I'll say this: you should be adding weight every time, every SINGLE time. Even if it's only 2.5lbs.

You're wondering WHEN to add 10lbs to the bar. You shouldn't be asking that question at all: if you mess about with the same weight you'll stay the same size. Once you've mastered one weight (in your chosen rep protocol) then staying on that weight will get you nowhere fast. You should be adding a small weight increase every single workout (big weight increases are even better but not always possible).

10lbs is a pretty big weight jump, chances are you'll struggle. But if you add 2.5lbs each workout then in a month's time you'll have 10lbs more on that bar without having to think at all (assuming you train chest once a week).

Your body needs a stimulus to grow. Once it can lift weight X, it won't grow off weight X anymore. It'll have to be X plus something - even if that something is just a tiny 2.5lbs. Because if you grind out an extra 2.5lbs on that exercise every workout, that's 10lbs added to that exercise every month which is 120lbs in a year (okay, that's unlikely but the theory still makes the point). Imagine how much bigger your pecs will be once you've ground your way up to an extra 120 on the bar, growing a tiny bit with every tiny weight increase.

Small and steady wins the race. If you can make big weight jumps then more power to you of course, but I would prefer a smaller weight jump and staying in the rep protocol you use - for safety purposes and to ensure you're able to add more weight next time.

Example:
You're lifting weight X for (using manuva's protocol) two sets of 6-8.

Next workout you add the whole 10 lbs and get two sets of 2-3. You've failed that workout (you'll have to use the same weight next time), you haven't grown much at all and your chances of injury increase.

If instead you'd added 2.5lbs and got your 2x6-8 (perfectly achievable given that the weight jump is small) you could add another 2.5lbs next time (total 5lbs) and then by the end of the month you're 10lbs up on that exercise, you've been growing every workout and you're being safe.

 

[wheelin&dealin]

Originally posted by ROOKIE OF THE YEAR
A person at the gym told me I need to do atleast 4 sets (10 reps each ) in order to advance, otherwise I will never improve and get stronger.

You should've laughed in this guys face.

There are so many different ways to overcome plateaus. For example, up the weight and drop the reps to 3 or less.

Other exercises like squats, deadlifts and rows will indirectly improve your bench.