@@TheGodLycan Rpe should always be roughly about 7/8, unless you are coming to the end of the training block. If you want to bench 3 times/ week, I would suggest; First training - low volume/ high weight Second training - higher volume/ lower weight Third training - I would probably not do classic bench and do other variation, such as floor press, db press, chaos press. Depends on where your sticking point is.
@@TheGodLycan that's exactly what you shouldn't do. Don't push yourself to failure or heavy weight consistently. Different variations such as close grip, larsen press, where you'd be using less weight, but still making it difficult in different ways. Use varying RPE's. I like to work up to high RPE across the span of 4 weeks, week 4 being heaviest aka almost maxing out week, but it may be a set of 3 reps for a near max, or a set of 2.
Don’t listen to these people replying saying “oh I do 125 at 15” or whatever. Even 100 at 16 is fucking good. Out of everyone in my year at school (265 people), the highest bench is 115kg, and I believe only 4 people can bench 100+
@@wk1215 He competes in the IPF, they do recurring drugtesting. Why do you think a 180kg benchpresser have to be on the roids? 180 is a great number at 94kg but it's not elite and the majority of nattys should be able to hit that number if they train long enough.
great video mate, very informative structure and flow to the video. And thanks for actually explaining in full depth without cutting it short and leaving a link to your workout plan 😅
I’m 13 years old and 350lbs of pure muscle. I have 16 pack abs, 70inch biceps, and I just hit 415 on bench. Im gonna hit 450kg today after I attend my 12 AP Ivy League University Courses
I made a mistake of speeding through the negative (eccentric part) of the bench press, since that made me bench more weight. However I reached a massive plataoe due to skipping all the gains on the negative.
I hit the gym for one and half year now, weight in around 82KG last year I was stock on 50KG bench , last week I did 90KG for 3 reps (I start strength training 4 months ago and hitting heavier for low rep range) hopefully I can reach 100KG at the end of summer
Fuck I am 21 and still trying to get to 100 kg bench press mark, it's been few months I have started to take bench press serious. Any advice would be greatly appreciated.
Solid video. My bench has been lagging behind my squat and deadlift as well, and even as my strict overhead press has shot up the bench has continued to be a sore spot for me. Going to employ some of these tips and give it a go!
at 50 yrs of age and not new to the game i must say you explained everything very well .. will be adding more sets to my bench love the way you explained that
3x is key. 1 is not nearly enough. 2 is barely better than 1. Hit 424.4 lbs in Australia. You're definitely on the right track. Like deadlifts, also good to experiment with close grip on say Monday, Larsen Press on a Wednesday, Comp bench on Friday or Saturday. Get the variations in, and work with dynamic effort as well.
Being 6’1 , I’ve gotten jacked up top weight 185(which was hard to maintain cause of metabolism) I definitely half assed squats . Then didn’t work out for 3 years . Now after focusing on good squat form , I’m at 205 without having to constantly worry about food intake, and upper body still cut and fit just not as big before . Also doing deadlifts(and squats) really always helped blow up my Bench , critically you increase back strength with bench
Thanks for this. I have long arms too, so much so that I can almost touch my knees so deffo gonna widen my grip. Also may up from 3 days (PPL) to 4 days per week.
Yeah I also bench 4 times a week , it has worked well for me , I have been stuck at 140kg ×3 reps from since the pandemic but in the last month or so I hit 160, then then 175kg 2 weeks after , I gained 2 kg more also and I Literally warm up by doing lat pull down , that works for me
Everyone listen to me this guy is trying to gaslight you if you don't know what gaslighting is that means you are already lacking awareness... Do the work for yourself trust the process and build your awareness of your self
Honestly, I think the bench press is overhyped for growing a big/aesthetic chest. I always got more out of incline dumbbell/smith machine presses than I did from the bench!
It does but not necessarily aesthetic, there is a reason why all the best natties prioritise incline pressing over flat bench press, it is more aesthetic.
@@Rakyr yea they prioritise upper chest. what you mean is flat bench isn't the best for growing upper chest, which is true. l still have a massive upper chest without any incline work though, it rly does grow your whole chest and the more you practice it the more muscle you're able to recruit to move the bar
@@benchoflumethiazide Then you sir are a genetic freak! The majority of lifters have droopy lower chests with barely any upper chest because they are bench bros. I have always started my chest workouts with incline dumbbell and it shows compared to starting with the bench like a lot of gym bros 100%
they won't help. He gets coached by EST. They coach singles with back off 4's, incline db press, a back movement, lateral raises, tricep pushdowns on your primary day some low rep weird variation at a mid to low rpe on your secondary day with a little bit more emphasis on body building. Boom Nathaniel's complex coach structure. Leading into comp or a peak / test they drop accessories. Nothing wrong with this, works pretty well for a few top gunners 100% No fancy secret though, use good tech and learn a set up and pause your reps. Go wild.
Not true bro, that actually doesn’t describe my program at all. If you don’t like EST just say that but don’t try to paint them as anything other than good coaches
@@OfficialNathanielMassiah how much do you weigh and what's your height also are you on gear? If it's to personal then sorry but I would really like to know.
Be careful widening your grip...I hit my lifetime goal of 315 6 weeks ago using a wider grip. But messed up my shoulder and havent been able to bench since. Trying to baby my shoulder back into shape with bands now. For normal people like me, IMO stick with 225 and try to get to 15-16 reps before attempting 315 and maybe youll have more luck than me. I could barely do 14 of 225 and 315 for 1 was too much for my shoulder. Also dont neglect shoulder workouts..
66 years old. I bench 7 days a week. Did start to drag on my right should being sore, so have taken July off while also out due to eye surgery recovery (heavy exercise also increases eye pressure). But next week will be back to 7 days a week. I have average days and strong days. I see if I can lift more on strong days, fairly often, but not always. Sometimes I just go up to my known max. 3 months benching, up to 175 pounds. Will try 185 pounds (85 kilo) again soon. Now maybe you need days to recover at 400 pounds, but not at 175 pounds.
i can only do 10 kg on each side of barbell and I'm 32, new to gym and going about a month now, how to increase my bench, i know it's embarrassing . Thanks for Helping me out guys 🌹🌹🙏🙏
It’s not embarrassing. The measure of success is the measure of your progress, not comparing yourself with others. I hope you stick with it and suceeed. 💪
You missed a very important point in your intro. You started at 17, and progressed pretty well until your 20's (current age). You are at your peak natural testosterone production.
My chest is sore like 5 days a week since I do alot of volume (bench press one day and onother day dips), would you still push another bench into the schedule then?
Do you gain like no size from powerlifting? Im pretty much the same size currently 195lbs at 6'0 about 12% bf but my lifts are a good 50kg less which is huge
I don't think anyone can make you put fingers at a certain point because for long arms this means your forearm at start of press is not vertical. If they do, I would petition that as unsafe.
“Poverty bench press”, “at 16 I benched 140kg” bruh wtf
he said 130kg
130kg but obviously still a lot
me trying to get to 100kg, but stucked about 85 ...
@halivudestevez2 you can do it, brother 💪
@@halivudestevez2 that was literally my first plateau.. Got to 85 very quickly and it took me MONTHS, nearly a year to get to 100 xD
Technique is huge. Went from benching x2 per week to x4 per week on a deficit. Made progress on my bench just due to practicing the movement.
How do you manage the weight reps, rpe intensity etc i feel like if i went balls to the wall on bench 3 times a week I’d end up injured or burn out
@@TheGodLycan
Rpe should always be roughly about 7/8, unless you are coming to the end of the training block.
If you want to bench 3 times/ week, I would suggest;
First training - low volume/ high weight
Second training - higher volume/ lower weight
Third training - I would probably not do classic bench and do other variation, such as floor press, db press, chaos press. Depends on where your sticking point is.
@@TheGodLycan that's exactly what you shouldn't do. Don't push yourself to failure or heavy weight consistently. Different variations such as close grip, larsen press, where you'd be using less weight, but still making it difficult in different ways. Use varying RPE's. I like to work up to high RPE across the span of 4 weeks, week 4 being heaviest aka almost maxing out week, but it may be a set of 3 reps for a near max, or a set of 2.
@@abc-qe9xq First training - low volume/ high weight
Second training - higher volume/ lower weight
what would you recommend for the rep ranges here
@@dotdotdot7440 how exactly would you structure this i understand you'd vary the difficulty and the variation
Did 150 kg today after 4 reps with 140 and a single with 145. So happy. I hold pretty close. Always been really strong in my triceps.
What program do you use to get your bench that high?!
Bro said he was never a strong benchpresser, but was doing 130kg at 16 yrs old🤯 mad
He was probably deadlifting 250 though
my friend does 130 kg at 15
I think he means compared to powerlifting standards.
incredible strength.
130 at 16 is mental
I do 130 at 16 ☺️
I do 125 at 15 rn
Wym bro😂😂😂😂😂
Don’t listen to these people replying saying “oh I do 125 at 15” or whatever. Even 100 at 16 is fucking good. Out of everyone in my year at school (265 people), the highest bench is 115kg, and I believe only 4 people can bench 100+
I can’t even do 60 at 16, literally only top 20% of people in my year can bench 60kg.
Sick progress, could easily see you hitting 220+ in the next few years
next pun
if he continues to juice lol
@@wk1215
He competes in the IPF, they do recurring drugtesting. Why do you think a 180kg benchpresser have to be on the roids? 180 is a great number at 94kg but it's not elite and the majority of nattys should be able to hit that number if they train long enough.
@@windsolarupnorth7084 bro u need wild genetics to bench 180 at 90 bw thats double bw bench ofc thats elite wdym
@@windsolarupnorth7084 its lit considered elite
great video mate, very informative structure and flow to the video. And thanks for actually explaining in full depth without cutting it short and leaving a link to your workout plan 😅
I’m 13 years old and 350lbs of pure muscle. I have 16 pack abs, 70inch biceps, and I just hit 415 on bench. Im gonna hit 450kg today after I attend my 12 AP Ivy League University Courses
I made a mistake of speeding through the negative (eccentric part) of the bench press, since that made me bench more weight. However I reached a massive plataoe due to skipping all the gains on the negative.
Really informative video. Will implement some of your tips into my workouts. Thanks Nathanial
I hit the gym for one and half year now, weight in around 82KG
last year I was stock on 50KG bench , last week I did 90KG for 3 reps (I start strength training 4 months ago and hitting heavier for low rep range)
hopefully I can reach 100KG at the end of summer
You definitely will if not sooner! Before you try 100kg make sure you can do 90kg for 4 clean reps.
@@paulkowal9545thanks for your advice my friend ❤,
today I did 100kg for 2 reps🎉🎉🎉
Now I'm trying to increase my reps
If you’re scared u can try 80kg for 7 reps, u should be able to get 100kg
ive been 1 week and i can bench 70kg
@@33Breezy That's perfect my bro❤️, keep it up and be careful, you don't want injury
130kg at 16 is nuts. I'm 21 and I've only just hit that.
down worry mate hes black
@@xavier5664 I'm black as well you muppet
Even at 21 that's Excellent.
@@xavier5664 white people are stronger look at strongman competitors
Fuck I am 21 and still trying to get to 100 kg bench press mark, it's been few months I have started to take bench press serious. Any advice would be greatly appreciated.
Solid video. My bench has been lagging behind my squat and deadlift as well, and even as my strict overhead press has shot up the bench has continued to be a sore spot for me. Going to employ some of these tips and give it a go!
preciate this bro, would be good to see you do more informational vids as well
Wtf is a preciate? LMAO
at 50 yrs of age and not new to the game i must say you explained everything very well .. will be adding more sets to my bench love the way you explained that
Great advice man!
If I had anything else to ad, I think fractional plates are also very useful for advanced level and beyond.
Dropped a like for sure.. dang man now I feel motivated. All the advice you gave is sound and realistic. Cheers.
Well explained Nathaniel!
Bang on bro! You can also incorporate all these methods to every compound exercise
3x is key. 1 is not nearly enough. 2 is barely better than 1. Hit 424.4 lbs in Australia. You're definitely on the right track. Like deadlifts, also good to experiment with close grip on say Monday, Larsen Press on a Wednesday, Comp bench on Friday or Saturday. Get the variations in, and work with dynamic effort as well.
Appreciate the tips 🔥
i’m been done blaming my long arms. this man just gave me the final push as well
When you lift the back intona McDonald's Arch & lift your rump off the bench- you are doing an Assisted Decline Press- not a flat bench press period.
Being 6’1 , I’ve gotten jacked up top weight 185(which was hard to maintain cause of metabolism) I definitely half assed squats . Then didn’t work out for 3 years . Now after focusing on good squat form , I’m at 205 without having to constantly worry about food intake, and upper body still cut and fit just not as big before . Also doing deadlifts(and squats) really always helped blow up my Bench , critically you increase back strength with bench
Most people either have a chest or tricep weakness, build both of those with dumbell presses and skullcrushers
Very helpful video. Thank you for sharing 👊🏿
Good, well structured vid
Thanks for this. I have long arms too, so much so that I can almost touch my knees so deffo gonna widen my grip. Also may up from 3 days (PPL) to 4 days per week.
1 year later and I’m doing a 5 day split. PPL with 2 push and 2 leg days. Benching 120kg now.
I needed this tysm
Excellent advice thank you.
Juice
Thanks for this brother
I did the same thing and it helped a ton. I don't even count sets anymore, the bench is right beside my desk.
His main compensation for long arms is his ability to arch his back greatly to reduce range of motion, and several lifts, his ass was off the bench.
Awesome vid.
I can relate to your bench struggles my man
I had a rotator cuff injury and can't bench wide. Made is to 120kg. Benching 1 a week. Will increase frequency
Yeah I also bench 4 times a week , it has worked well for me , I have been stuck at 140kg ×3 reps from since the pandemic but in the last month or so I hit 160, then then 175kg 2 weeks after , I gained 2 kg more also and I Literally warm up by doing lat pull down , that works for me
Great tips 💪
Good video. Thanks 🙏
Keep uploading more frequently
Even if you're an advanced lifter, you're still so young. You're nowhere near your genetic strength peak.
I had a poverty bench press, about 135 kg at 16 years old.
awesome tips.
Good advice
i got my bench up by 20kg in 5 months
Everyone listen to me this guy is trying to gaslight you if you don't know what gaslighting is that means you are already lacking awareness... Do the work for yourself trust the process and build your awareness of your self
I get being humble, but there are grown men struggling to bench 80kg, you have an unreal benchpress
Honestly, I think the bench press is overhyped for growing a big/aesthetic chest. I always got more out of incline dumbbell/smith machine presses than I did from the bench!
bro I wish it was. my chest is out of proportion since training for PL, I don't want it to grow any more. can't bench 180 without big pecs sadly
It does but not necessarily aesthetic, there is a reason why all the best natties prioritise incline pressing over flat bench press, it is more aesthetic.
@@Rakyr yea they prioritise upper chest. what you mean is flat bench isn't the best for growing upper chest, which is true. l still have a massive upper chest without any incline work though, it rly does grow your whole chest and the more you practice it the more muscle you're able to recruit to move the bar
@@benchoflumethiazide Then you sir are a genetic freak! The majority of lifters have droopy lower chests with barely any upper chest because they are bench bros. I have always started my chest workouts with incline dumbbell and it shows compared to starting with the bench like a lot of gym bros 100%
Yo hopefully these tips help me. I’m tryna blow my bench press up been stuck at the same weight for a while now
they won't help.
He gets coached by EST.
They coach singles with back off 4's, incline db press, a back movement, lateral raises, tricep pushdowns on your primary day
some low rep weird variation at a mid to low rpe on your secondary day with a little bit more emphasis on body building.
Boom Nathaniel's complex coach structure.
Leading into comp or a peak / test they drop accessories.
Nothing wrong with this, works pretty well for a few top gunners 100%
No fancy secret though, use good tech and learn a set up and pause your reps.
Go wild.
Not true bro, that actually doesn’t describe my program at all. If you don’t like EST just say that but don’t try to paint them as anything other than good coaches
@@OfficialNathanielMassiah sorry matey I missed out bulgarians on your leg days.
@@OfficialNathanielMassiah how much do you weigh and what's your height also are you on gear? If it's to personal then sorry but I would really like to know.
@@OfficialNathanielMassiah also what was your first bench and how old where you.
Be careful widening your grip...I hit my lifetime goal of 315 6 weeks ago using a wider grip. But messed up my shoulder and havent been able to bench since. Trying to baby my shoulder back into shape with bands now. For normal people like me, IMO stick with 225 and try to get to 15-16 reps before attempting 315 and maybe youll have more luck than me. I could barely do 14 of 225 and 315 for 1 was too much for my shoulder. Also dont neglect shoulder workouts..
Yes..when your young you can get away with this and make great gains and anything works..i know cause i was once young myself
Great video
How did you not get sore between Monday and Tuesday bench sessions ?
GOOD JOB 😊
Brudda who is benching 4x a week. My muscles wouldn’t be able to recover in between sessions.
nobody can train hypertrophy and bench 4x a week, if you train for strength however you never go all out and therefore you need less recovery
I bench 4-5 times a week, solely powerlifting training. I'm fine.
💉💉💉
@@KoalanxDhow do you train for strength?
66 years old. I bench 7 days a week. Did start to drag on my right should being sore, so have taken July off while also out due to eye surgery recovery (heavy exercise also increases eye pressure). But next week will be back to 7 days a week. I have average days and strong days. I see if I can lift more on strong days, fairly often, but not always. Sometimes I just go up to my known max. 3 months benching, up to 175 pounds. Will try 185 pounds (85 kilo) again soon. Now maybe you need days to recover at 400 pounds, but not at 175 pounds.
Dude said chewsday 😂💀💀💀
Goated
i can only do 10 kg on each side of barbell and I'm 32, new to gym and going about a month now, how to increase my bench, i know it's embarrassing .
Thanks for Helping me out guys 🌹🌹🙏🙏
Any progress?
It’s not embarrassing. The measure of success is the measure of your progress, not comparing yourself with others. I hope you stick with it and suceeed. 💪
How strong you was when hit the gym for first time?
3 plates at 16 is crazy
You missed a very important point in your intro. You started at 17, and progressed pretty well until your 20's (current age). You are at your peak natural testosterone production.
also variations!!
Thanks.
Hey bro can you do a squat vid next
I think you forgot to tell everyone you’re an advanced lifter
Bro gave away all the sauce 225 is mine this year
My chest is sore like 5 days a week since I do alot of volume (bench press one day and onother day dips), would you still push another bench into the schedule then?
Do you gain like no size from powerlifting? Im pretty much the same size currently 195lbs at 6'0 about 12% bf but my lifts are a good 50kg less which is huge
Lower rep sets won’t add muscle the same way hypertrophy focused sets will. But as he says he trains with a large variety of rep ranges
Can you put pound conversions
Multiply by 2.2
@@rampagesmackssons508 divinde by 0.45
Opinions on spoto bench?
I blew mine up from 360 to 405 in5 weeks on a hundred tren a /wk
Close grip also uses more upperchest than wide
How do u fit bench in 3x a week, whats the split?
HAIR ROUTINE PLSSSSSSSSSS
Is 92,5 kg good at 14 after 10 months of gym
yh it is
1rep max weight and 4reps force reps. Will work
Incredible strength. Not natural though
Wider grip is how you hurt your shoulders.
kakve su šanse da u skorije vrijeme snimiš recenziju za vtr 1000
My corrent bench is 4000 kgs
Squat is 6000kgs
Deadlift is 7000kgs
My goals are :
Bench : 5000kgs
Squat : 8000kgs
Deadlift: 9000kgs
ha ha ha ha ha ha ah ah ah ah aah !!!
Strong
Is there not rules for how wide you can grip the bar when you are at a powerlifting meet? I thought it was pinky finger at rings max.
all federations have different rules
IPF is index finger on the ring.
@@OfficialNathanielMassiah ok thanks
@@callum1465 cheers
I don't think anyone can make you put fingers at a certain point because for long arms this means your forearm at start of press is not vertical. If they do, I would petition that as unsafe.
What is this shirt I need it !?
whoever edited this thumbnail needs to be fired
Bro give us a new hair tutorial abeg
Dont get that trim made
Me at 15 benching 47kg that’s a poverty bench
Left out the Gear step... Lol
am 14 and can do 20 nha am kiding a can do 80 max i know not much but ye we get there trien haRD ALL PEPOLE OUT THERE NEVER GIVE UP
Lats ?
Hi coach how are you
I want have the same boby like you
Hi nate
Hi
Invest in a better camera for content
WTH IS A KILOMETER
Respect Muzică Vechi RAP HIP HOP Baeti fetele România Timișoara Bucuresti Roma Napoli
just add JUICE
im 16, 170lb, i bench 245lb
Day 2 of commenting on your vids till u let me edit for u
To train chest 3 times in a week you need to be on steroids. Can’t do it natural. Wish this guy would stop lying to his fans