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I am trying to build to lifting a certain amount of weight, but I'm not quite there. For example, I bench press about 95 lb., but I`m supposed to be at 135 lb in about 3 weeks. How can I improve faster?

Lifting Heavier Weights

To get stronger, and lift heavier weights, you should work in a range of three to eight repetitions per set. To get stronger in the bench press, for instance, do several sets of five or six reps to fatigue but not failure, with about three minutes between sets. You may want to do some assistance exercises for shoulders or triceps, but do those after your benches.

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