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What It Takes To Bench 315
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- Опубліковано 6 лют 2024
- Starting Strength Coach Grant Broggi talks about how realistic it is for most lifters to be able to bench press 315lbs, and what it takes to get there.
From Episode 006 of The Okay Podcast: www.theokaypodcast.com
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I was just 5lbs away before the lockdown. Still haven't regained the strength I lost but I'm not giving up. 70 years old at 170lbs bodyweight.
that's awesome.
My hero
You sir are an inspiration!
Wow. You’re giving me hope, old man. I can do 365 but I’m 41 years old and I’ve been wondering if I would have to give up the bench press soon. I have a degenerated lumbar disc in my L5-S1 section that caused me to give up heavy squats. I was feeling sad about my body breaking down.
Started working on bench press at age about 70. Gave up about age 77. Small shoulder injury. Just temporary. But then while resting I looked around my gym and started asking trainers, their clients, old 'pro's: "Is there anybody who benches, tries to max out, and doesn't eventually get injured from that?" There's nobody who doesn't eventually get injured I was told. I asked even a couple old guys who trained with Arnold during that time -- no more flat bench for them now. Dumbells now, lighter weights, incline press.
My point: yeah, you guys who are in 20's, 30's -- you want your goal for three plates or more, ok. Likely doable with consistent training as I read here. In general, older people who can't/won't easily or ever recover from a bench injury, and who would like to be able to maintain 100% mobility should not be setting such a goal if they've not been there before (in their younger days). This just my opinion.
Also I always had three weight goals with benching: 1) Max weight with trainer spotting me, 2) Max weight with no spotter assist, but with people nearby, 3) Max weight when training by myself, alone.
Hitting 315 for me was a crazy day I remember it more than hitting 225 for the first time.
Is it hard to hit 225 on the incline?
@@lucashenriques4242yea but more doable than 315 flat
Man u ain't lying. 225 was badass in 8th grade. I remember that day.
@@spartacus1414I think 225 on incline is as hard if not harder. Especially when it's done strict. That means no over arching with butt coming off the bench. It changes the angle to horizontal and defeats the purpose. They might as well just do flat bench press. They're not putting emphasis on the upper pecs doing that. No momentum bouncing it off the chest dive bomb on the eccentric.
@@os7349 I did 280 in grade 10
I began lifting with my dad at 14 years old, barely could move the 45lb bar. I hit that 315lbs with him spotting me in my late 20's. It was a proud moment. Takes time.
When did you hit 225?
@@Nowheretorun7 yep, once you're past the novice phase, the gains can be frustratingly slow, especially in the bench.
When I first started I was 130 pounds at 6 foot and I was only able to bench about 100 pounds. Now after about a year I’m up to, 170 pounds and my current PR is 185 which I know isn’t a lot for most people but for me I’m super happy with my progress so far. No matter where you start as long as your consistent and train hard anything is possible. I’m hoping to hit 225 by the end of this year.
You will dude. Keep lifting and eating. Since you’re prob naturally skinny; just eat as much as you can the day before you lift heavy and within 2 hours after your lift.
Good bro, I started at 130lbs bw 5ft 6 in, now I'm 165bw. I hit 225 for 2. Been a heck of a grind
Warm up properly, and train on good form. Trust me, it’ll help more than you think. Also prevents injuries.
Good shit bro you’ll get it in no time
Don't forget your accessories. Tricep pushdowns, shoulder raises (front, side, AND rear), dumbbell press, pec fly, machine press etc.
Keep hammering fellas. When I began my journey I was benching 95 lbs. I used to look at guys benching 2 plates each side as GODS. Im 100% natural, always have been, but I've been busting my ass at the gym since the age of 15. Im now 47 and rep out 225 22 times, 315 for 10 and got 405 for a double just last week. There are no short cuts (except PED's). You just get savage with it day in and day out INTELLIGENTLY and as the years roll by you will see crazy changes from when you started.
Everyone talking about where they are but not where they started! 90 to 400 over any amount of time is crazy progress.
Good on your brother!
@@-Jesse.C 30+ years isn't crazy, just consistent
How many years of consistent training did it take to get to your max?
Nice numbers, what's the best weekly scheme to get to 315 quick? And what type of diet you doin?
What I don't get is how you guys in the 400 lb bench club could only do 95 lb to start. I could one-rep 135 as a teenager weighing less than that and yet decades later I'm still not double that number, though I admit I haven't been super consistent (which is typical though even among the elite lifters). I'd wager that MOST people with natural benching ability, ie a genetic capability of even reaching 315, started with a much higher max than the average person (ie well north of 135) even before stepping one foot in the gym. Of course, if a guy is big all over, in the 220 lb + range, he's gonna be capable of much more than the 160 lb guy as mentioned in the video.
Reading this comment section you'd think everybody and their grandmas can bench 315
I watched my son do it. I can barely lift 135. Haha. How the heck. Oh and my son and law to. I said I’ll just curl my 35s here
My grandma benched 350
@@D.M.ggww21ur son might be on gear
is this how you cope with being a weakling? @@user-xr4vg6vl2z
@@user-xr4vg6vl2z315 is very possible naturally
Completely reasonable and sensible breakdown! I finally hit 315 on bench at 41 a few months ago, never give up guys.
I’m 39 and chasing 315. Got 295 about a year and half ago. I haven’t maxed since
That is really inspiring actually, I am now 31yrd and i can do 225 for about 8-10, i can feel that 315 for 1 will happen 1 day, I want it so bad!
@@davidvigneaultgrenier8710 stick with it man!
The day I hit 405 I was so damn stoked! I capped out in the 425's...but it all started when I hit 315 and knew I could do more.
Hope it was drug free..
yes sir... only a few choices are available to a young Marine boot: work out, drink out... I choose lifting.
@@ukestudio3002
I agree! I remember the first time I did it and I was elated!
Once I did it, I walked away from powerlifting completely. I went from 235 to almost 300, stopped competing, and worked on my bench for over a year just to hit 405. I’ll never say it wasn’t worth it- it was my white whale- but, I had to work pretty damned hard to trim back down after, and felt like crap till I did.
405 is when you start to feel untouchable, but you realize “how In the actual fuck am I every going to get to 505 drug free!?”
315 twice in competition now at 165, hoping for 330 next meet 🤞🏻🤞🏻 2x bodyweight bench would feel reaaaallll good
Height?
@@DonnieDarko727with a name like “powerlifting leprechaun,” you can probably take a guess lol
Strong man, though
@@BUFFALO_cougar_slayer lol I didn't look that far into him thx
@@DonnieDarko727 5’7 if you pull up on my ears
@@Brian_McWilliams lol ok
I'm natural, was a cross country runner, weighed like 145lb all through out high school, and most of college. Started seriously lifting at 23, now 33. Of those 10 years, got injured twice for 8+ months. Also didn't train only for strength. Did a lot of 8-11 rep range. Started hitting 300lb x 4 rep's 3-4 years ago. Now at 385lb bench for 1 rep. 350lb'ish for 4 reps.
Biggest thing that helped me is getting bigger, and more musclar, accessory lifts. Weigh 235lb at 5'10. Biggest thing is consistency, eating maintenance calories the day before (at absolute min) + I eat 50% of days calories from morning to 3 hours before gym session. That was a massive help. 7 1/2 hours sleep. Getting strong delts, strong triceps, strong lats...etc. Taking deload weeks every 12-14 weeks.
Nice 385lb is an impressive bench
I’m sorry but what is Deload week?
@@ChillStudyDate Lifting lighter weight/less volume or being less intense in your workouts than you normally would.
@@AllStarHockey1331 ahhh sorta like a recovery weak?
deload/recovery is definitely underrated. I feel so strong after a week off due to travelling.
315 for the first time as a sub - 200lb dude is a memory for sure. Keep grinding!
Im currently at 345lbs on bench, i’m 6’4 and weight about 300lbs with a very large frame. About 2 years ago I really f*cked up my elbow and had to take a year off to recover, and spent the past year, although it may be closer to a year and a half now, building back from a 205lb bench which is what I could do once I fully recovered
All that just to say it’s never _over_ and you never fail until the moment you give up
a 315 bench in the general population is pretty darn rare. Even 225 in the general population is pretty rare. as you say a guy that can bench 225 has been training and has technique, form and overall strength. But even in big gyms, there might be only 2 to 5 guys who can bench 315. There probably aren't 50,000 guys in the world who bench 405. (SWAG, pretty small number shall we say).
i mean look at walmart. Then look at the regular gym goer, then look at the guy who does 2 plates. The group gets smaller by a factor of 10plus every step.
1,2,3,4 plates for a regular guy are pretty darn good goals for a 200lb man. (OHP, bench, squat, DL) doable in 1 to 3 years and some consistency.
2,3,4,5 plates are a serious guy who has been seriously training for a while and values strength. Above those numbers is pretty rarefied air.
Really. I did 355 deadlift no experience first time lifting. Almost 400 squat within a few months
And bench was 260 medium grip within 7 months five foot 6 205 lb. I can do this at 155 I’ve done it
@@sloppyjonuts9162 Thats fucking elite genetics bro. Dont put yourself in the position of gen pop, you are obviously outliar.
I have a 200lb OHP, 240 bench, 380 deadlift lol. Long torso, short arms, and arms/shoulders best genetics. Although deadlift is rising quickly now I'm focusing on it
@@sloppyjonuts9162 Little confused. You did 355 at 155 pounds or when you were 205 pounds?
I think it's getting more common nowadays. I see plenty of guys at the gym nowadays who can do it. At least they look like they can. I say this because I hit 315 in college and I don't feel like a physical specimen.
Still going for it myself. Best so far is 250 for 5x5, 275 for 5, and 295 for 5 singles. Gotta keep the slog alive!
U can do it now for a single
You can probably hit 315 for a double with those numbers
If you can do 275 for five sets of five, I'm pretty sure you can do 315 for a single.
@@SgtPUSMCHe said 250 5x5 and 275 1x5
@@GYMJAX it's prolly mental at this point.
Yall just keep putting in work keep pushing your limits as possible as often as you can and you will push 315
Nah ain't average people hitting those numbers within 9 months of training unless you're taking steroids. The average person whos NATURAL is going to take years if even that. To hit those numbers.
i hit 300 after 7-9 months after not working out for over 3 years… its not impossible
Crazy I had this suggested to watch I just hit 315 last week after almost 3 years relatively consistent training. 6’1, 216 pounds I was so freaking happy man. Not boasting at all. Yall train consistent your numbers can grow as well do chest twice a week, 75-85% of your max for your lifts like a 4x4 or 3x8 and keep at it. Incline bench and dips really helped me transfer growth into the bench itself. Keep grinding yall 🤙🏼
To put your progress into perspective, I'm 5'9 200lbs and have been training for around a decade. I hit 225 probably within the first year without much of an issue. I hit 300 lbs in 2022 and have been stuck there since... Maybe 2024 is the year though as I think I'm making some progress in this block.
This is just to say that if you hit 315 within your first 3 years of training, you probably have a lot more potential!
It took me 2 years to hit 225. 1 year after I hit 315. Best I ever made it to was 350 many years later, and never made it past that (yet) . Don't know if I will ever hit 400. I think people progress at different rates.@@Rykurex
@@Rykurex thanks man! I’ve been able to increase my max by more incline bench and dips and if I warm up my back before lifting it helps me
I bench 585 @202 pounds BW with 3 and a half years of experience, the key is to push to failer every exercise never touched any roids ever.
Best bench for me is 325 at 6’2 about 210. Don’t sacrifice all around fitness for one specific lift but it is a cool goal.
Great advice.
Exactly! And same goes for guys who preach doing all the main compounds. If you lift hard and hit your whole body whether it’s isolation or compound, you’ll be fine. You do you, not what some competitive meathead says on the internet.
How the fuck... my best 1RM bench was 250 at 6'4" and 260 lbs. Granted I'm a lanklord with skinny wrists. I remember in high school struggling to bench the bar, so maybe genetics are a factor. Bench was always my worst lift. Squatted 400 and deadlifted 450 for 1RM.
@@narbwow8168 same man im 6'5 240 and my best is 275 for 1, when i started at 15 i couldn't bench the bar with 10's on each side
I got 340 back when I was in my mid 20s around 2007 -08 at 195-200 lbs, 5'11", then my strength slowly dwindled over the years, now at 40 years old, I just got back up to 325 bench at about 205 lbs now. But like you said, I try to be a well rounded athlete (was a college FB runningback back in 02-05) so I've done a 495 squat and do a lot with biceps and pull-ups, shoulders, back, etc and still do a lot of running sprints and regular cardio to stay lean and keep my abs.
I actually gave up on bench after getting the weight over 200, I realized the skill it takes but also that incline and dumbbells just grow my chest so much more!
I use flat bench for strength and incline for hypertrophy
you gotta do what's best for you... that's for sure
In my opinion I think it's better to bench press for strength. If you wanna best for size I think a smith machine can get you more consistent tension on your chest and also take away some of the fatigue demand
I do OHP and then for bench I use 65 lb dumbbells. I'm good at 65lbs, and want to grow my OHP, which is only 80 lbs. I want 100lbs someday. Would be cool to switch to dumbbells and use my 60lb and maybe 65 lb dumbbells for OHP, but I'm almost 45 and it isn't that important to me. Just trying to have some fitness.
@@Rale__and provide you with buckets of shoulder pain over time
405lb bench natural at 19. Main keys to hit it.
- Consistency number 1
-Progressive overload week by week
-Gain weight or be in a surplus will help massively
-Look where you stick on the bench and work the hell out of the accesories. Example, if you stick halfway through the rep, work pause presses/spoto press/board press. Treat it like bench 4-5 sets right after bench.
And finally
-Listen to your body, any niggles etc treat your body with respect, take a lighter deload week if your having a heavy gravity day i.e 60kg feels like 100kg.
Good luck.
It can be done. Starting Strength got me there at age 50
Been lifting since I was 16. At 29 I was able to hit 315, and now at 31 I can still only hit 315 1x. I'm happy with just that. I'm proud of it. It's not the prettiest form, but I can get it up with no spot. I'm 5'11 at 180lbs even.
I just hit it at the age of 46. Training for a couple years but really got serious at this goal and got it in 9 months. I stalled out just before Christmas (think it was overtraining). Took a deload week and then ate like a pig through Xmas and moved right up. Key was having a coach guide me through all this. Spot on for saying consistency is essential.
What was your bench at the beginning of the 9 months?
@aaronpeipert was always topping out at about 265/270 prior. Once I started eating and getting consistent I broke through.
At ~215 bodyweight too.
@@fred_vids I have a strange question. Do you think you would have been able to hit 315 after 9 months of training if you were to start training lets say in your teens? Because hitting 315 at only 9 months is kind of insane to me, I'm guessing being 46 years old helps. I'm only 18 and I've never played a sport and was never in great shape so I started pretty damn weak. I've been training for 2 years, consistently for 1 and I can't even hit 225. I'm guessing it's just because I'm pretty young and something like strength just accumulates as you age?
@@doug2555 I was a skinny and not stronger in my younger years. I'm no expert in this space and can't comment on all the factors that lead to failure vs success. But IMO the top two things are making sure you are in a calorie surplus, and staying consistent in the bench with applying progressive overload (adding a fraction of a pound next time, or doing one more rep at same weight, etc). Being 18, I bet you have a higher metabolism and maybe are somewhat active. Maybe not so consistent in the diet either. Also assuming you aren't drastically overweight currently, get religious on watching what you eat and the scale and make sure you are gaining a little bit of weight each week (macro factor is a great app along with a smart scale to make this brainless). IMO, the more you weigh, the more likely you are to put up larger bench numbers. Also get equally religious on your lifting schedule and logging your lifts, tracking your progression (reps, micro weight adds). I think the difference for me was focusing on gaining in teh bench and making it a priority in my life vs other things. When you are younger you have a lot of competing priorities (social, work, etc). Once you get a bit older and established, you have potentially sorted out many things and possibly have a bit more understanding and latitude to focus on what's important to you. Also you may get the means to have a gym at home where getting under the bench consistently is easier. But again, if you make this a priority (block time on your schedule), you can get to the gym and get every session in. Stay at it! Also don't try to fix everything over night... start making small tweaks to get 1% better each day and it will become a habit (read atomic habits :D )
I miss those days of 315. Warm up to that for the first set of my bench workout,…and then doing it for max reps afterwards. I chose that weight instead of 225. Those were the good old days. I love how the mindset changes for each time you add a wheel on the bar.
Wait how do some ppl not like bench press? It’s an upper body movement. It’s easier to do and safer than squats and deadlifts. Plus squats and deadlifts are both lower body movements. Upper body is more masculine.
@@bobdarrick2628 you’d be crazy if you didn’t, 😃.
@@bobdarrick2628pretty sure he said press as in over head press those are grinding baby steps to get strong in.
I've been deadlifting 405 for 4x10 for months, and just cleared 315 last week. 6'4, 232lbs. Long arms definitely slow ya down
First time i’ve seen an honest breakdown of the relative difficulty between Bench vs Deadlifts/Squats. From my personal experience progressing in the Bench is significantly more challenging than in Squats and Deadlifts. Due to my heavy pull up/ push up/ muscle up and dips regiments I have always been able to bench my body weight of 175 without training specifically for bench but getting to 225 takes crazy focus, roughly 4 to 6 months of dedicated practice. For whatever reason, I can go from a 225 squat to a 315 squat in just 6 to 8 weeks any time i get into it.
interestingly enough i know a few guys who the opposite is true, and benching comes more naturally for them. They appear to be the outlier.
I am literally that 6'1 165lb guy you are describing, who has benched 315 in a competition. The "one simple trick" to lifting heavy is to be consistent and constantly push yourself. Lots of other factors will move the needle, but at the end of the day, benching heavy weights consistently will yield even heavier weights.
Comp 315 at 165 isn't remotely heavy.
@@sevournYou a hater that’s an amazing lift
@@mcdonaldtrump3308 hating is when you denigrate the achievements of someone more successful than yourself with jealousy as a root cause. Given that I've bench pressed 424.4 in comp at 165, the correct term for this would probably be mockery or bullying.
@@mcdonaldtrump3308 I have done 315 for 16 reps at 165. To call it warm up weight would be to give it too much credit
Plus good technique
"The process is rhe goal."
I went from 220-315 within 7 months at a Bodyweight of 200 lbs. Anybody can do it. Anybody can bench 405 or even 440. All it takes is the right program, calorie maintenance/surplus, sleep and a positive attitude. People overthink these feats of strength, when in reality the execution is simple.
It's ridiculous to say "If you train for 4-6 months, you should be able to get a 225 bench." It takes most serious people 1-2 years to hit that mark.
Absolutely… I started 17 months ago and I’m at 195 for 12x3… granted I had a shoulder problem midway through, but still… 4-6 months is unrealistic
@@onurkara1380it’s entirely possible if u know what ur doing and weight 190 or more
@@Thewhiteboyulovewaree I weigh 195 and used a personal trainer for 12 months… so idk
Ive been pretty consistent for the last 2-3 years. Dropped 25lbs of body weight in 2022 from 205-180. It took a toll on my bench, but once I plateaued i started eating more. Was benching 185 and struggling to complete sets at plateau. Since june 2023 ive jumped up to 191 and slowly started trying heavier weights. Also i’m 5’9”. Now doing 255 for 5x5. 205 or 225 on my lighter days is easy now. Havent tried 315 yet but cant wait to get there! This has been a life long challenge since i tore both shoulder labrum’s and broke my collar bone 10+ years ago. Bench has never come easy, but damn is it rewarding to see strength gains. Shoulder exercises helped a lot too!
Get it, be damn careful!
You want a nutt guitar boy?
@@BennyJeters😂
How many times a week u do ? Or bench? I been struggling with my splits a bit, I did 8 reps of 225 on the summer but this past couple of months I've had a lot of school and this past 2 months a lot too, I can do 4 reps w 225 but I been going consistent for the past month trying to get back at it, I been doing twise a week chest normally Mondays and Fridays
Working my way back into 1,000 lb club (bench, squat and deadlift)
5’4”, 170lb former HS soccer, wrestling and football athlete.
315 can be done but you have to be patient and consistent. It took me 3 years to get there and when I did I was hyped. I kept training consistently and was able to hit 420. Dedication, consistency and patience. Don’t give up. That’s my advice. I’m 62 and I still train. Started when I was 19. Good luck.
One question about bench press increase, what would you say is the approximate weight you should be at to hit 315 on the bench?
@@MuscleMan909 Honestly I can’t really say because I’ve witnessed guys 150 lbs hitting that weight. But I have also witnessed big guys struggle to get. It’s really all about how much training are you willing to put in to reach your goal.
That last line did it for me trust the process. I can totally agree I've been training consistently for a year now and following a program I created and crushing my PR goals every month
I've been training since I was 12 years old. I am presently 67 years old. I have never taken drugs and my best bench is 565 at 267 lb bodyweight. My present bench is 440 ibs with my wife as a spotter. I am working to get to 460. Never give up.
This is insane
To the chest?
@Jemgirly yes, to the chest. I competed in Powerlifting back in the late 70s, so I know how to bench properly. My strength level soared once I started taking creatine in the mid to late 90s.
@@olegariomartinez6807 that's amazing. I always get skeptical when I hear people's bench numbers because it often means they're talking half reps LOL I too started using creatine recently and it has helped a lot. I have been lifting off and on since I was a teenager and my bench is nowhere near yours (260 max). I'm in my early forties now but I take my training more seriously and I'm very consistent, so I'm hoping it will pay off for the rest of my days. Cheers.
I weight 170 I just now got to my goal of benching 225 after training for a year and a half. It used to feel like I was never gonna reach that goal, now I'm aiming for 315 more motivated than ever.
Bro tell me your secrets please, I want to bench 225 too, I have been going to for 9 months my bench is 70 KG, I feel weak af
What was your bench frequency? And how many sets?
@@Alanliftyou should try benching 4 days a week. Frequency translates to more strength.
Im 6'3" tall and when i started i weighed 155 lbs and max bench was 135 lbs. Took me 8 years of training and at a weight of only 185 lbs i finally got 305 lbs for 1 rep (unassisted). 👍 👍
@@Alanlifttrain bench twice a week. One for high reps 4x8-10. Second day go heavy 5x3. Train shoulders heavy once a week and back heavy once a week. Don’t slack on squats cuz that’s a testerone building exercise. It takes a lot of work bt it’s worth it. Took me 3 years to hit 315 at 170 and then i turned into a Powerlifter
I was capable of benching 300+ for a long time before achieving it. Programming and consistency are good tips. The part that held me back was finding a good gym environment. I found a good gym that was not crowded. The intimidation factor was the big part. I learned how to set up self spotting on the power rack. So no more fear of failure. I then hit 300 in about 3 months of effort. My current PR is 370 at 225 5 10 and 53 years old. I have a home gym now with power rack setup.
Took me a year of consistent training to bench 3 plates for 5. 2 plates for 15. All natural.
I was benching 405 for almost all of my 30s natural, but I was also fat, strength is in the calories - how much can you eat?
I’m 250# and finally benching my weight. I’m in all time PR territory which is awesome, but I was a 198 class in college with crappy training. SS has helped tremendously. I see 275 happening later this year, 315 the next.
maybe before chasing the poundage concentrate firstly on getting your own weight down to a more pleasing number, let the bench come as it comes, as a secondary goal... your quality of life will be greater affected by your own weight than by the weight you can bench
I honestly don't get how guys who weigh 200lbs + aren't benching 315 lol, dudes at 140lbs bench 315, TRAIN MORE.
I am 57. 5 ft 11. Bench 235 now.
I worked out consistently 4 to 5 days a week from age 15 - 23 and never benched over 285. At age 24 I took one cycle of test cyp and was able to bench 315 three times after two months. As a side note, the rapid increase in muscle and higher weights with peds will lead to injury because your joints and ligaments don’t improve at nearly the same rates.
Not an expert, but I''m a big believer in partial reps to isolate muscles. If you are someone who's always training in full motion, trying breaking movements down into partials and you might see some solid growth in 2+ months.
"Benchin 3:15" -Stone Cold
When I was 15 years old and weighed 168lbs, I benched 315lbs for 46 reps.
😂
@@PAULEYBOY84 just benched 715lbs for 16 1/2 reps yesterday, squatted 805lbs for 32 reps last night. And this morning deadlifted 915lbs for 19 reps.
im 2 months old and can curl 80s is that good?
Nice
173lbs here at 5'9 1/2. The most I benched was 305 and overhead pressed 210 last week. I need 315 and 225 ohp soon.
I am getting really close to 315. I am closing out 8th grade and my new goal is to hit 315 before I play my first highschool football game. I just yesterday benched 295. I am 15 at 5’11” weight 290 lb. My bench, conventional deadlift, and squat equate to 1100 lb. How good of pace is this?
At 180 lbs and natural, I trained 4-7x per week for a year. When I wanted to improve my bench, I trained 2 plates for reps. Once I actually started adding weight, on purpose, I had achieved a 3 plate bench within several sessions. 315 without my even actively trying for it. Disregard everyone who says that workload capacity does not matter.
I just want 225 for 5. Stuck at 205. But my squat and DL are progressing.
You’ll get there. Just keep hammering away.
Give it a little more time. You can use the 90% of your working weight for 5x5 and take 3-4 mins rest between sets. Do that 2 days after your heaviest bench day.
Do some other exercises for a few weeks and build those surrounding muscles
Get a good workout partner that you trust and incorporate a few real good sets of negatives every other week (at the beginning of your chest workout). You'll be surprised at your gains in just a couple months from that alone.
I'm working on it. When I started, I was horribly underweight and the bench press was difficult for me. My arms are also probably on the longer side, so deadlifting comes much more naturally for me, but pressing and benching is way harder. However, after years of keeping at it, a 225 lbs bench is now merely a warm-up weight. What works for me is pausing all reps on my chest.
Nice man, I have similar build. Glad there's hope 😂
As Dr. Mike Israetel says, it’s that stretch at the bottom that helps get get those gainzZz! Or something like that lol 😆
@@davidbenning10 I have nothing against that doctor, but his gains are due to special vitamins he may or may not inject in his ass cheeks. I can't take training advice seriously from a man who is up to his eyes in juice. If you're on juice, anything you do works, or so I have heard. You could walk up a flight of stairs after injecting yourself and get a massive pump and growth in your calves. This is why bodybuilders do all those silly machine exercises with 'light weights' and call it hard work. It's just more lies they tell themselves, so they can sleep at night. If they go off cycle, they turn into soft puppies who can't get it up, or so I have heard. Nothing inspiring there. It's more inspiring to see an 80-year old granny with hip pain learn to deadlift properly, so she can walk pain-free and go see her grandchildren.
@@Fortress333 Whoa, did not expect a whole memorandum! 🤣
@@Fortress333
I don’t think you’ve seen his Myo reps videos.
People, like Jeff nippard, literally break down crying.
-
He can teach anyone from beginner to pro something.
Yes he’s juiced to the gills, he’s like 5’5 and bald.
What do you expect?
-
Nobody on UA-cam would say Mike Isratel is bad at bodybuilding.
Not dieting and certainly not training.
I can understand how you dislike the use of PEDs, I do as well.
6 months to bench 225 was totally impossible for me, but I know I'm weak anyway 😂
It's impossible to somebody who doesn't work towards it. Diet, training and rest are likely the culprits to why you can't.
@@jd9119 you are assuming everyone fits exactly in the same pattern, do you ever heard about statistics? Like mean, standard deviation, outliers and so on
@@DusmaEduardo You're not weak man, 1-2 years for 225 is totally normal for the average person, people are too quick to judge based on extraordinary standards instead of reality.
@@qualia4673 one year is realistic for almost everybody, 6 months not much
Depends on your weight among the other factors already mentioned.
5'10, natty, hit 385 for 1, 315 for 5 pause reps after probably 10 years of lifting. 315 was probably hit at year 7 or 8. Started lifting at around 18 years old, with a starting body weight of 125. It was a long journey, but worth it.... until i got a shoulder injury from stretching 😢
Hitting 225 snuck up on me I was really REALLY happy. 315 seems like something I would have to set sights on and train for specifically.
I've been working out for a year and a half now and I've gone from 135 lbs to 200 lbs bench
I hit 450 a few weeks ago. I'm genetically gifted for bench and pushing movements in general. I'm 5'7 and 240. Only one of my friends in the gym have hit 315. Consistency is definitely the limiting factor
Genetics is probably more important. The work matters but some people are just built for it.
Natural?
@@Pantelifts10 sure am. Like most lifters I've thought about using peds but I don't want the side effects.
@@sentientnutsack5197 If your goal is 315, genetics are not really that important. The average man SHOULD be able to hit 315 .
@@jd9119Really depends on your muscle insertion points and the length of your arms. Many other factors as well.
335 is probably doable for a good deal of men. Some are really going to struggle getting close to that, though.
In HS I weighted 165lbs and benched 320lbs. I also started lifting at 14 years old.
I stopped lifting for 10 years and I could always benched 225lbs.
Now I'm 47y/o and my benched dropped to 175lbs. After 2 months of consistency it's back up to 225lbs. My goal is 320lbs again in 6 months.
I actually found the workout plan I used in HS a pyramid system. My strength is increasing dramatically.
I made 315 and I was 48 at the time. I'm rebuilding to get back to it (just a little more) and then I want to push beyond 315 and see if 365 or even 405 is possible for me. I am working out consistently at least three times per week. 3 plates is a significant achievement. 225 means you're serious. 315 means you're dedicated.
Hey grant,
Where would you generally go after the nlp has stalled as a combat athlete focusing on their sport and doesn’t mind strength progress to be a bit slower.
Best I got is 11 at that. Road to four plates continues
The first time i benched 315 i was able to hit it 3 times. I’ve learned that if you can’t hit it at least twice, you shouldnt hit it at all. But it felt great lifting that weight up, maybe one day i’ll see 405
I jumped back into the gym at 34 after a 17 year hiatus. I'm 3 months back and have seen my bench jump from 225 max up to 275. Im shooting for 315 some time in late summer
Working to get this in 2024. 46 years old and max at 285. Got to go to work!
I was benching 315 my senior year of HS. I did football and many of the kids were benching 225-275. It's definitely possible if you actually focus.
It’s probably easiest if you start lifting in high school as a guy. It’s basically like being on steroids when you are a teenager with all the hormones. It’s harder as you get older but not impossible just takes longer the older you are
I used to go to the gym a lot when I was in my early 20’s. Got back in 8 months ago at age 40. Started doing 170 for 3 sets of 6. I now do 260 for 3 sets of 6 and benched 300 twice the other day. I weigh 225 and I’m 6’1. Genetics helps.
I did 315 as a 15 year old in 1989. I was tied with this other dude on the football team as highest bench press max as a freshman. I started lifting weights in 5th grade. Spring training my freshman year was the first time I ever even had the opportunity to max out on bench because I had historically never had someone spotting me when I worked out. Getting back into lifting at 50 now. Would love to hit 315 again someday.
@@furdah1264 I'm going to do it in 2!!!
Ahh here we go. “Back in my days”
Great vid. I'm one of those still struggling to hit 315lbs bench... :( hoping to get there this year. Is 600lbs deadlift realistic for an average 200lb male who trains consistently?
You may need to be 250 if u r over 5,8, but yes I have done 640. 1x5 with 550
Get to 275lbs bodyweight ASAP by GOMAD.
@@zenitram225 good idea, do you like GOMAD better than 2lbs of beef a day?
@@griffin7274 640, you're a beast! my 1RM is at 518lbs now so its time for the grind
You gotta be (generally) 242 class or heavier to DL 600. I’d argue only high level athletes or serious lifters bench 400, squat 500 and deadlift 600. Your life needs to be centered around lifting and recovery, or you’re just a genetic freak of nature that is consistent.
Im a 100 pound female and it took hella to hit my 315 , its a grind
Bro cap
Thas amazing. You should be in the Olympics in your weight class you would be the GOAT
Bull shit lol! An 100lb female 315 bench would be world class
Did 2 reps of 335 at 22 years old, 6'2" and 188lbs... If Iraq and the ARMY didn't mess that up, 405 was my goal!
DID THAT IN 7 MONTHS... But i was an athlete my entire life 🤷♂️🤘
I cleared 315 last week, long time goal for me. 6'4, 232lbs
IT IS ONLY 140 KG you must be crazy If you think it's something special, 3 months of training max you have very low standards
Nah, can be done within a day. Just stretch properly
At squat maybe lol
A 3 plate bench is perfectly acheivable for most people. It just may take like, half a decade for some.
I agree, I think it's not so much that most of the general population can't get to that number but rather very few actually put in the time, work and dedication to achieve such a lift
@@somestranger9170This is key ☝️.
A very crucial important point to include is, how many can Bench 315 pounds Natural. No PED’s.
Doing it natural is often a whole other ball game.
I must be blessed. It wasn’t that hard for me to reach after working towards it. 225 came pretty easy as well.
After all the years of training, finally hit a set of 45's for one rep!
225, here I come!!!!!
I did 245 with arch at 14, my big brother spotted me. Best ever was 4 reps with 315 at 162 lb bdywt. In my early 30’s. Never got more than 335 max though. (No drugs, other than occasional aspirin.) fun reading the comments here. Nice to see so much enthusiasm. Thanks for your video.
My brother benched 100kg the first day he entered a gym at 16yo. He benched 180kg at 18yo pure natty on a traditional german diet with a normal split day workout regime. BW was around 130kg. I took a bit longer to bench that much natty, around 8 years at 110kg bw. But yeah, 140kg natty should take around 1-2 years of good training and acceptable diet. 150g of protein are enough, if it is a lot of pork and beef and hering. You don't even need creatine if you eat pork and hering, it has double the amount of creatine than beef - most people don't know this.
Jesus Christ 130kg? How tall is he?
"Realistic" is a bad word. "Relatavistic" is something more people should strive for. I'm 140 and 5'6", so according to strengthlevel's standard chart, 210 lbs would put me at "elite-tier". You goal should be RELATIVE to your body. Focus less on the number, and more on just getting better than you used to be.
There was a time when I couldn’t bench 2 plates. Over the years of consistent lifting I eventually got there. My next goal was 3 plates. About a month ago I was closing in on that goal. I could bench 130 kg for a single. Then I got the flu. It lasted 2 weeks and I lost about 4 kg in body weight. Back at the gym now but my strength isn’t the same. I’ll slowly get back there. Benched 125 kg for a single yesterday. I’m 61 . I’m going to get that 3 plate bench one day 💪🏻
im aiming for 405. im 170 and ive been in the gym for 4 months consistently yesterday. im doing 230 3x5. hopefully in a few years with strength, technique, and weight gains I can pull it off.
I’m benching 325 my dream weight is 405ilb 🏋🏾💪🏾
Last week i accomplished my biggest goal in the gym declining 225ilb 40 reps straight 👏🏾👏🏾💪🏾 next goal 50 straight.
Word of advice to everyone you have to believe in yourself and have the faith in order to achieve everything that you want in life . 🙏🏾
1:50 life gets in the way, indeed.
Training for me started just 3 years ago (I'm 38) and my progress has been slow and steady. My bench is atrocious, moving so slowly, but my DL and squat coming along. Having a toddler gets in the way though, right? Respect to all you parents that maintained your progress with a kid in those early years.
I got to 270 max bench after a year-ish lifting then the next 6 months was a grinding halt. Really made me realize to go 270 to 315 is going to be harder and need better planning than going from 155 to 270.
I started 4 months ago at 205. Now I’m at 275. I work out 5 times a week. Bench 3 times a week. Cardio & Core 6 days a week. I’m 5 foot 9 & 190. Taking 1 week off because I failed at 285. I will hit 315.
I weighed 195lbs and got up to 330 lbs on bench. Anything’s possible but it was a LONG road. I started lifting after a very bad car accident in 2009(19 years old). I didn’t get to 315 lbs til around 2016(26 years old). Didn’t hit 330 til 2019/2020(pretty much 30 years old).
Keep at it and stay consistent!
When you say 330 as in hitting a PR or doing that in hypertrophy?
Thanks for this honest take. A lot of people seem to be misinformed on how hard it is to bench that much for the average Joe.
But so many factors play a role. Are you a stocky short dude with a good amount of body mass (or fat even) ; then you'll have a much (MUCH!!!) easier time compared to a lengthier and leaner guy.
I can now bench 110 kg at ~75 kg bw (181 cm), that's fairly lean for me. Have been training for nearly 2 years now and am 40 years old (zero lifting experience before this).
For me, to bench 3 plates or 140 kg, would take such a considerable amount of bulking. To the point where it's just not worth it for me. I'll aim for 120 this winter bulk and will be more than happy with that.
And then I'm not even diving into the 'technique' aspect of it...
A super wide grip + insane arch (read: stupidly small ROM) (powerlift bench) will move much higher weights.
And the insane amount of videos I see online where people claim these impressive PRs , but their ass is miles of the bench....it's silly and simply does not count in my book.
When you lift your ass; the bench press becomes an 'arch-press' and when I do that I can easily start repping my 1RM. It's night and day.
At 50 years old, 5' 7" and 195 lbs. (probably 20% body fat) I could still bench 340lbs.
5 years later at about 185 lbs. I could still bench 315lbs.
Then life happened, and I lost a lung due to cancer.
Now I'm 70 and I'm back in the gym again after 15 years.
My problem now is that I'm more susceptible to a pec tear. So, my goal now is staying light, say 225lbs., and being able to rep that out for 10. No idea if I'll get there, but the journey is half the fun. 😁
I’m an average powerlifter (26 YO) and been at it since 2019. I compete in the 90kg class. Best comp lifts: S(556) B(369) D(672)
Best gym lifts: S(573) B(375) D(683)
I touch and go’d 315 in 2017, but never properly paused it until 2019.
My bench has been stagnant since 2020. Since then I’ve only managed to bench 358~369 a few times in comp.
An average powerlifter like me can hit 315 paused for 5 for some sets. Now imagine the elite guys. Really puts things in perspective.
I hit 315 hit 320 next saturday, hit 325 the upper Saturday, hit 335 the next 2 Saturdays crazy. First bench before my other sets. Gonna try 340 tomorrow fingers crossed. I just wanna keep it up, it feels so fricking good my g. Been grinding 275 3 sets of 6 and 7. So hopefully I hit 340 tomorrow omfg it feels so good to think about
Never realized how hard it is for people to bench 315lbs. I’m 5’7” 170 my max is 365lbs. 405 was my goal. Full range no cheating. Haven’t made it. Like he said I’ve been benching since I was a kid. My max incline full range 295lbs. I really think anyone can do this. Get it fellas!
As a 6’5 dude squat and bench have always been so hard just because of the ROM. I’m super strong on isolations and super weak (relatively) on compounds
Do weighted pylos for 12 weeks, they’ll reduce your compound lift efforts significantly
Some men can hit 315 without any effort .
I’m 6 2’ 240 . Benched 405 in my 20s . I work out regularly and 275 these days is an effort . I’m 55 now . For most men . I’d say 315 is definitely an achievable goal . However … don’t think that it isn’t gonna take some effort . When you start closing in on that 350 mark … the first time you actually feel that bar start to flex ,,! Bend a little ?? I swear it was one of the greatest moments I recall . Sounds simple I know but the surprise you feel (I felt ) amazing . Hope you reach your goal
Im 220lbs. Aged 66. I train in my garage with guy next door. Im aiming for 3 plates. But happy with 300. Favorite lift is deadlift. 12 month goal is 560lbs or 252.5 kg.
I benched 400 lbs at age 28. In and out of the gym for the next 25 years as we raised our six children. For my 55th birthday I benched 355. After a 5 level lower back fusion and a 3 level cervical fusion in my 60’s, I once again got back into the gym
And benched 255 for my 67th birthday. Training hard and 6 months after my birthday, I just benched 300 lbs. My goal for my 68th birthday is 315 lbs; I have almost 6 months to get there! God is good to this ol beat up man!
Amazing!
With a pinched nerve and a torn pec in my past, I'm just excited to be back to benching at all
I weigh 165 at 6 foot. My highest has been 255. I think I need to put on some weight. I have deadlifted 415 at 155. It’s much harder to bench.
I hit 315 for the first time in HS while weighing between 170-185 (I wrestled 171). I went years without training, but just gained weight after graduation and threw 315 up like it was nothing one day....grown man strength is real.
Hit 315x3 at 6”0 220lbs, cut down and still hit 315x1 at 195lbs. Training for 4 years
About 4 years straight to crack 315lb. From 21-25. I hit a 375lb raw in comp at 29, 6 months later did a gym best 405lb. Now, im 33 maintaining somewhere around 350lb as a paused max. I make sure to tell all the kids at the gym back in my day i had pressed 405lb. Full circle of life from the old guys always telling me that.
I was stuck at 295 for a long time then I finally learned how to stay tight and blew my bench up to 365 within a handful of months... Then has very slowly crept up to 420 since then. My technique change was like 5 years ago.
I'm 165lbs at 5'6 and my current bench pr is 308lbs (Squat 396lbs, Deadlift 482lbs). I'm 26 consistently training for 5 years. I would't say I have good genetics. So go ahead, everything is possible. Best luck from germany :)
after close to a decade of lifting, benching 325lbs paused at 160lbs bw and that's with relatively good genetics for the bench, I can say that it isn't super common for guys my size and usually takes great technique and a very long time... don't underestimate what you are capable of with consistency and solid programming