The dictionary defines collate as a verb meaning to arrange items in a predetermined sequence. In printing, collate refers to putting pages of a document or other information materials in their proper order. Collating can be done manually.
Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
After a year, that number jumps to twelve to twenty-four pounds. Even twelve pounds of muscle will result in an enormous gain in strength, probably far greater than you can imagine. This kind of weight gain in one year can take a beginnerâs bench press of 135 lb. deep into the 200 lb. range.