I am adding only one rep in one set at a time. So I need 9 workouts to increase the weight like this:
8-8 ; 9-8 ; 9-9 ; 10-9 ; 10 -10 ; 11 - 10 ; 11 - 11 ; 12 - 11 ; 12 - 12.
This is usefull in the bench dbs press, db rows and triceps curl, because I use middle-high reps. But I have some doubt in the press over head and the biceps curl, where I use lower reps. This is specially important in the shoulder exercises, because it's not a good muscle for high reps, as my experience prove me. Meaybe 5-9 in the shoulder press and 6-10 in the biceps curl. I have used high reps in this last exercise in the past and I had no injuries, so this is not really important. But if you think that you already use the shoulder muscle for the bench press, it's easy to stress the frontal head.
I use dbs, so I have to use 1 kgs plates for small increments, what means 2 kgs per db and 4 kg more two dbs. I prefer 2 kgs overall, so maybe i will use a non symetrical db, but that is not as important as in the Barbell. This mean slow progression: 2,5 kgs per month, 30 kg per year. The main question is: how much time will i use this rate before plateau appeard? More time using it means more real gains. As I begin with 16 kgs in dbs bench press, this mean ended with 46 kgs. It seems real as my best bench dbs press is 4 X 44 kg. Let's see.
