i can only increase 2.5 at once. hmm. what aey ou thoughts on money set? like ramping up till a certain number, focus on increasing the weight on that set everytime you owrkout, then take off some weight and some reps to get more volume in.
also, is benching once a week enough? i do bench presses once a week, shoulder presses once a week. maybe add in dumbbell bench press on my shoulder press days since i have 3days of rest before doing bench press?
Regarding the money set I think its good for some things, but I wouldnt do it in a hypertrophy phase, which is what I sketched for you. I say this because You have to stress your muscle as much as possible when gaining, and you do that better with the same weight on all sets IMO.
Do this:
Day 1
Bench 4x8, rest 1min between sets. Increase 1,25kg per week. (Yes add a 1,25 plate one side. Wont boher you too much.)
One arm low inc db bench 3x10e, rest 1min between sets. Increase when too light.
Day 2
Bb shoulder press 4x8, rest 1 min between sets, increase 1,25kg per week.
Db bench 3x10, rest 1min between sets, increase whenever possible.
Remember to train your back.
Start low on those two main lifts and stick to the program. When you cannot increase for two weeks, change routine. I would start 2,5-3,75kg below what you estimate you can do, so you have 2-3 weeks before you hit your 8rm. This way you should be able to progress for some time, given you follow the routine and eat and rest properly.
Eat proper. You wont gain muscle if you dont eat.
And dont be a pussy. Ive seen plenty of idiots not increasing because last week was heavy. But its fucking supposed to get heavy. Then you push through that, and thats where you gain. And if you ncrease and fail. Stick to that weight. Get as many reps as possible and try it again next week. Same story, change routine or deload or whatever. Get it the next week, stick to the routine and increase the week after. Its pretty simple. Progressive overload, or whatever its called.
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