When to increase weight on bench press?

Question

Just started working out and i can bench around 130, but how do i know when i should move to 135 or 140? i can do 10 reps with 130, but i dont know at what number of reps i should increase the weights

Answer 1

depends on various things I offer this advice only after your given an ok by a licensed doctor! You can start increasing the weight about two weeks after the initial "Singling Out session" which I only recommend doing after you train a little bit (about 2 months). there are many different ways you can go about setting up your reps/sets you just have to find a good combination that works with your body type.

Answer 2

Progressive resistance is the key.  This means every workout you should try to increase the number of reps, or the weight, or do the same weight and reps with less rest between sets.  It really doesn't matter matter which of these 3 areas you improve in, it just matters that you improve in at least one EVERY workout.  As for reps, I suggest that once you can do 10 reps (of the heaviest weight you are working with) you add ~10%.  I suggest doing 5-6 sets.  That is all there is to it.  You don't need to (and should not) work any body part more then 2 times per week. Eventually you may see gains starting to slow down, at that point it is time to work out each body part only 1 time per week.  This may seem counter intuitive, but it is during periods of rest when you get stronger.  If you go more then 2 weeks without progress it is time to change your workout.  However, since you are just starting out it will be a long time (perhaps years) before you get to this point.