when to micro load bench?

[jak]

should i even consider microloading it before reaching my bodyweight?

[John2336]

I decided to start microloading when it took a decent amount of effort to push out 3x5. I've seen it suggested here several times that it's better to microload early on the over head press and bench. Your linear progression will continue, but you're less likely to stall or use bad form.

just my .02

[gzt]

What do you mean by microloading? If you mean 2.5#, I wouldn't consider that microloading, I'd consider that standard procedure after a few weeks. Better to do that than get stuck. Getting stuck sucks. If you mean 1# or something, consider it when things get really tough.

You left out a crucial variable: your bodyweight.

[jak]

What do you mean by microloading? If you mean 2.5#, I wouldn't consider that microloading, I'd consider that standard procedure after a few weeks. Better to do that than get stuck. Getting stuck sucks. If you mean 1# or something, consider it when things get really tough.

You left out a crucial variable: your bodyweight.

i weigh bout 175lb
barley got completed 3x5 of 105 then failed 110

think of just increasing my calories and taking more naps and try again

is there an avg of when ppl switch to 2.5 increases?

[LimieJosh]

At that low a weight I would suggest microloading from almost the beginning given the large % increase even a 5lb increase would represent

[John2336]

Gzt-
So is microloading more of less of a set weight than just a very small percentage of the lift in question. I've been considering my 2.5 increases to my 280 squat (0.8% increase) to be "microloads." Would this not hold true for my 2.5 increases to my 150 press? (1.6% increase) Those are still pretty small percentages.

Not trying to hijack the thread, but I bet the info could help us both.

Any info would be appreciated.

[MazdaMatt]

Jak, how tall are you? You sound weak like me. I failed bench at 115 when I weighed 175. I later fucked up my shoulder and now I'm cruising around 150 without failure at 200lbs. I'm a naturally shitty bench presser - even when I benched 5x/wk in highschool I only got to a 1rm of 125 (about 1xbodyweight at the time).

[gzt]

I'm no expert, but I don't think going less than 5# on the squat is a good idea. But, yes, doing 2.5# increases on the squat at that level would probably be considered "microloading", while, on the scale of a 150 press, 2.5# really isn't "micro". There's no need to get all science-y and pound out a precise definition, but I think it's a good idea not to call using 2.5# increases on the press and bench "microloading" because then it sounds like you're using an extreme measure rather than a standard operating procedure. Note all these threads where people are like, "SHOULD I MICROLOAD MY BENCH? I'M DOING 5# INCREASES. I AM ASHAMED OF DOING PANSYLOADING ALREADY." Not to flame the OP, but this is a very common question and I think it's better to have it framed as "normal 2.5# increases" rather than "microloading".

At a 105 bench, you should certainly be able to go up 5. Part of the problem might be how much you're eating, yeah. I don't think there are any guidelines for how much you should be benching before you should stop doing 5# increases, but, I don't know, if you're a normal male of reasonable age in good health, it'd be shameful to stop before 135.

[LimieJosh]

Most consider microloading to be anything smaller than the smallest increments available in standard gyms (2X 2.5lb plates=5lbs total). There is a sense that a 5lb increase could be considered a microload if it represented a small enough %*, but that is getting into semantics. What is improtant is not what the proper terminology is, but whether the increase is numerically appropriate.

- Less than 5lbs total per increase is going to be needed sooner on the presses
- It will be needed even sooner for those starting with low numbers such that even a 5lb total increase represents a large % increase.


* Some might also consider that if this is the limit of your ability to increase in weight on squats you might get better gains using TM, where the increase in week to week is greater than the accumulated 7.5lbs a week you have currently scheduled. YMMV

[Alyion]

Personally I had to stop with 5lbs around 140lbs, before jumping 1/2kg a side one session then .75kg a side next.