A 225 Bench Press Is Good Enough?
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- Опубліковано 22 лют 2024
- Can you bench 2 plates bro? Is 225lbs/102kg enough for big chest gains?
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#225bench #225benchpress #benchpresspr - Навчання та стиль
Went from 115 at the beginning of this year to 140 last session
Excellent progress!
Novice gains coming along, keep it up Spencer!
Someone's gonna be at 225 by the end of the year hopefully
kg?
@@rafah-eltalle8690 no, pounds .
225, 7 maybe 8 reps on a good day. At 72 I'll accept the reality that it's a steady slide down the hill, but I'll be grinding all the way down.
Absolute beast.
69 years old , 16 reps with 100kilos, max 1 rep 138 kilos, failed attempt 140kilos last week.
Impressive.
Your strong not just for your age but in general good shit
225lbs x 7 at 72 is inspiring!! I hope to be like you some day.
Alex promoting Barbell Apparel:
“These look amazing for any lifter that doesn’t skip leg day”
*Shows footage of himself shirtless doing pull ups*
As Kevin Levrone once said;
"I'm gonna show you guys my leg day - first up is dumbbell bench press."
People with short legs usually don't need to train them as hard.
I have short and big legs+calves and they grow with just anything.. they were getting so big that I had to stop training them... i didn't wanna look like those new men's wellness lifters. Plus the inside part of the quad (forgot the muscle name) kept scratching on each other while I walked 😂
😂😂😂 😂 Well I've had many squat sessions in these jeans but those wide grip pullups just look cooler, plus you can see the legs without shoving my behind towards the lens (got complaints about that lol). Ironically and on a related note, many pullup bros do skip legs so the footage is fitting! @alihasanaxe4936 Lmao love the Levrone reference
stinky but @@AlexLeonidas
of course it is enough, look at me and I only bench 315 for a triple
I can do 275 on the bench, and 365 on the Smith machines... but I'm 53 and I've been lifting since I was 10... people talk ish, but me lifting 225 almost brought tears to my eyes, it took that long to learn what worked for me, years of injuries, years of protein shakes, years of going to the gym consistently, years of asking people for advice, years of working the gym into my schedule, years of getting enough sleep. Everything is easy in theory, doing it week after week, year after year is quite different. I barely acknowledge anyone in the gym, because I'll look tomorrow and they're gone forever.
good stuff man
inspirational read, respect ++
Smith machine bar is 10 to 15 lbs not 45 lbs.
Just at one year bench, I hit 210 tuesday. Almost did 215, but I also unracked myself and had been benching for 20 minutes, so I had burned a lot of energy. Well, I am for endurance as well. My back had been hurting so had a weight belt on, had bad allergies affecting breathing, all that shit, still moved up from 205. I am 67. A year, 4 months at gym. Nothing before that ever. Should get to 225 this summer.
Never feel bad in the gym. I know kids that can't bench 225 for more than a rep or two that shit talk younger and older folk that can't put up a plate and its embarrassing for everyone. Like their 225 for a double is a joke to some WOMEN and they don't have natural test. Getting in the gym is what matters. Do you booboo.
I go to a commercial gym and I usually do a top single and then rep out 225 for sets afterwards. Currently up to 225 for 8 with a pause on a good day, trying to get to 10 atm, but even just this gets looks in the gym as I'm not a big fluffy dude. Social media definitely skews people, 225 is NOT common in most gyms, and hitting that for reps is something to be proud of, especially if you have shit bench genetics.
Word, and well done man. 225x8 lean is strong.
I’ve never seen someone bench more than 260lb and mostly it’s between 135-200 in gyms, even guys with big legs
@@synchronis346 In my gym there are only 3 other guys I know who regularly bench over 225. One of them regularly over 315 for reps but he is huge and looks like he's built to bench. But thats out of hundreds of guys, the rest are all in that like 135-185 range. And occasionally you see the random dude who bounces and hip thrusts 225 for 1 up by pure luck to try to showoff to his friends.
LA fitness, 24 hour fitness.
I travel for work and lift in mainstream gyms. I'd sat 80% of guys are doing reps somewhere from 135 to 225 lbs. Above 255 is in the top 2% of all male lifters. Obviously competitive power lifter gyms are different.
of course it is enough, look at me and I only bench 315 for a triple
I was in a commercial gym again for about 4 months last year. And i got reminded that its still pretty rare to see people rep 225
In a commercial gym at least
Same in my experience.
You have a few guys that can "bounce" 225 off of their chest for a PR. And then there's a couple of guys who can do 330+. That's it. Most people hit the 175-195 range and stay there indefinitely.
What??? When I look at the online calculators, they say that 225 for 5 is the average...
Edit: I workout at home, so I don't have personal experience with what it's like at a gym.
It's always shitty bounce reps, rarely seen a lean guy do proper paused reps@@TheBobes
@@adryncharn1910It is ‘average’ for people that are serious lifters which means they are at least on a program with progressive overload, timed rest periods, etc and they have trained consistently for 1.5 - 2 years. Obviously dependent on body weight as well. This ‘group’ is a very small percentage of gym goers for normal commercial gyms. Of course you will see more in the more ‘hardcore’ weightlifting gyms. Most gym goers in commercial gyms are there for cardio. And even people you see that are ‘strength training’ are going on random machines and just picking a weight and doing a few reps until they ‘feel their muscles tiring’. Not going anywhere close to failure. You will be surprise how many people will just continuously use the same weight for over a year for say bicep curls (10kg). They treat it like cardio. Like they going to the gym and do 30 minutes of running and 2 sets of 12 bicep curls with 10kg, same thing for a year and that is ‘working out’. They have zero concept of progressive overload.
And these are already the ‘stronger’ people at the gym because at least they do some weights and are consistent. And they also look decent because they are a least consistent (and also have a consistent diet).
It is like asking people their ‘average’ salary at Google headquarters and comparing the average to the general public.
I'm Larson close gripping 225 paused for around 12 reps but I feel stronger in the close grip position as I got longer arms. Might be time to walk out my grip a little bit
Honestly, I want 315 for the same reason I originally wanted 225: bragging rights. Something about moving three plates just strokes my ego.
Same
hitting 225 for the first time felt better tbh and i hit 315 at 170 pounds just recently
Why not 4
Then once you get 315 you'll want 405. What's the real purpose?
@@tmjz7327 The constant pursuit of improving oneself? The reward of seeing improvement in your own strength is reason enough to push yourself. But if you have to ask, it's likely that you'll never understand, regardless of how I explain it.
Great video, I’ve been watching for almost 10 years since I was 14, you have come so far since the beginning!! Keep killing it Alex!
I'm doing a 3-5 reps 3-5 sets program at the moment. This always feels like the best way to go about building lasting strength
I've watched you for a very long time and this is something you might not hear often because I bet most compliments are to you strength and physique but I have to say your body language and speech in front of the camera has improved insanely.
The production value is night and day compared to your older videos.
Bro looks legit like a totally different person from 5 years ago. Good going brother. Keep up the fantastic work both on the channel and the awesome info contatined therein
He looks so much younger. So much less cringe these days when he prob doesn’t feel a need to act all alpha and shit anymore
I just want to let you know dude you was a huge help in my teens 17-19 your videos helped me lose about 65kg whilst building my body I was 145kg and got down to 80kg , I’m now back up to the 115kg range because life happens prioritising other things happen especially in hard life situations, love the name change from alpha destiny .
I'm on my way to reach 315 and there is nothing that will stop me.
My max is 253, and i want to reach 315 this year. What is your plan?
of course it is enough, look at me and I only bench 315 for a triple
@@TheySayISoundScary So ?
@@Cynthia_Blackraven_666
You can be big and bench 315 by only repping 225.
Chuuch
I actually had an idea of only going up to 225 on the bench but just increasing the rep count each month as a way of testing progression while still getting a little more volume than just maxing out.
That would work for a long time!
this is literally my training modality for my core lifts pretty much only differing that i do slowly progress the weight slowly but surely.
2.5s are priceless
Very realist view, love the honesty bro
Great video alex. I often watch your power of adding 1 rep video for motivation to keep my ego in check.
Been following you for almost a decade (Alpha Destiny days) and you're definitely* an elite bencher. You've hit every variation know to man and pound for pound your bench strength is insane.
Think this was the first video I watched lol:
"How to Fix Muscular Imbalances on Bench Press"
You've come a long way. Glad to see you're killing it bro.
Defiantly? How is he being defiant?
@@justmarc2015he's defying benching standards. A definitively defiant bencher
Man that was like an early 2014 video!!!! Thank you for sticking around and believing in my vision, your support means the world and we've both made all kinds of gains. With non stop effort, and defying what average gymgoers thought was unrealistic.
It's funny how fast time moves. I would've been watching you since sometime in 2020. I don't think about that as a long time ago at all, of course. But before we know it, I will have been watching for a decade too. Unless you post cringe, of course. Because then, you would lose subscriber. 😎@@AlexLeonidas
Yup I been watching since around the same time. I appreciate the insight as a fellow natty showing us that these things are indeed possible
I started benching at 62 yrs. I’m 69 now battling leukemia the last 3 years. Benching 225 x 2 reps with strict pause. 245 1 rep max
Wow with leukemia at 70? Amazing. I hope you win your battle with leukemia and keep grinding. You're doing awesome.
Completely agree with you Alex and your words mirror my experience as well. My current working sets are just below 2pl8, I'm working with 200lbs (90kg) for 4 sets of 4-8, usually in the higher end (7, 7, 6, 6, etc.). I've been doing that exact weight and rep scheme for a while, many months, and adding a rep every two weeks. 1RM testing revealed I could press 235lbs or 105KG for 1 rep. I'm still a long ways away from 2pl8 for reps but these past few months have done tremendous progress for my chest hypertrophy.
Awesome video, very inspirational
225 for 10 easy reps is a goal
For Bodybuilding, you can say 3x10 with 225lbs is a better/more focused goal than 315lbs x1!
I'm working for a 315 lol
I just got 185 for 32 rest pause reps tonight lol 😂
I just posted video so his timing is perfect to make me feel weak 🤦🏽 lol
Same
I've been working out for 6 years but I bench 215...
@@mrsmuuve holy shit, if u would put that in a 1rm calculator, you'd easily get the 315
Started 8 months ago at age 51. Started with 60kgs, took months to get 3x10. Now at 90kgs 3x10 and just started going 100kgs x 5 then dropping back to the 90kgs for 3x10. However I just don't feel it in the chest.
Regardless of what you feel, that is a MASSIVE improvement especially at your age.
For more chest activation I would watch: ua-cam.com/video/5kpAhRJntYQ/v-deo.html&t
Well, I've been mogged.
@@TheBcoolGuy I just had to look that up 🤔🤣
I just feel it in my upper arms.
Really great advice sir!!
Hey Alex, can you make a video on how to specialize for 6-8 on a muscle group like delts? Strength standards, volume, what to do with the rest of the muscles in the mean time?
Never change alex
G
Much love OG
Kid takes performance enhancers
They all do.
61, and do sets of 6-8 with 225. I would love to get to 315, but I worry about injury and do not want some big bulk.
Now, trying to keep pushing for higher reps.
DOING HIT and love it.
You got this, keep on pushing even further beyond!!!
61 might be a bit old for a big bulk. I'm natural and to get to really really higher numbers, it took some big bulks and big cuts multiple times, but I bench over 400 for couple reps. I dedicated A LOT of time to get there, but I do have very very good genetics for strength and muscle I'm 38. I weigh 230 right now. You're doing great for your age though. I wouldn't risk your health on some big bulk just for strength at 61 in my opinion.
yeah im around 50 and now a little more careful. I did some one or two rep maxes on weighted pullups and now tendon soreness for weeks. Bad idea. Keep to the system, be prudent, use the 1 rep max calculators - they are reliable. No need to prove anything. You just know you can do it.
I've finally committed to training the bench properly after struggling with it early in my training career on a 5x5. Bulked up from 160 to a comfy 180 @ 20ish% body fat and and I've been able to add 5 pounds every week since I got back to it. 190 for sets of 3 next week! 225 and beyond is in my sights! After I hit that I will do just what you mention and cut down to my preferred 12-15% body fat and proceed to keep (re)building from there.
2 years ago I tore my tricep going for 100kgs (225lbs) for reps after a long plateau. It forced me to bench in the SM for about 3-4 months with extremely strict form and bar path while my tricep was recovering. When I came back to regular benching, I started from around 90kgs (~200lbs) but my bench rapidly shot upwards to 115kgs (255lbs). Now I rep 130kgs (285lbs).
Smart man creates complexity for maximum results out of simplicity.
225 for reps is all you need. Good stuff Alex
All you need for what? Everyones goals are different, and everyones situation and genetics are different. It's never that simple, it always depends on the specific situation and person. 225 is simply not enough for my amount of strength and muscle mass, that's just the truth.
@@billj4525
look at me sir...
For smaller guys, yes. When you`re well above 6 foot and well above 200ibs, you can bench 225ibs for reps after like 6 months of training.
@@ge7581
maybe you're really strong but i didn't need more than 250LB to get as big as I am right now and i'm pretty huge, I'm 6'5 210LB with 19inch arms and a 50 inch chest... you can verify my content.
@@ge7581
also I shorter guys tend to have better benches unless you are way bigger than them, like for example a 210 5'5 guy is stronger than a 260lb tall guy, since more of the weight is due to bone mass, and also I go long ass arms too, but then again if a tall guy gets big enough he will gain the upperhand as seen with strong men.
Did 225 for 10 solid reps under control. Age 73 and was very proud of that unfortunately suffered some really serious medical issues and have not lifted in over 2months. Hopefully can recover and climb that mountain again!
That's really impressive. Best of luck with your recovery.
Very impressive
Alex can we get a lengthened partials guide? I’ve seen it mentioned relating to other subjects but I think we’d appreciate hearing your lessons directly
The behind the Neck OHP is Goated🔥 included them a month ago and already almost hitting my normal OHP numbers
My Shoulder feels betterthan ever 🎉
I like it aswell, but i am afrais if increasing the weight. What rep range do you use?
@@jonatanolsen37 Bro I tried it now for longer ,it’s even better now 🤝
I do 2 sets 8-12 reps and currently pressing 70kg
1/2/3/4plates for 5 (ohp.bench.squat.dead) great standards to shoot for that should make it undeniable you lift for 99% of people.
If you can get to 2/3/4/5 or like 2/4/5/6 then you’re definitely a real serious lifter. But 1/2/3/4 is great to aim for the average person.
most men should be able to hit that in the first year
@@chonkeboi Yeah 2/3/4/5 and beyond things start to become unbalanced toward upper body lifts
@@BigBADSTUFF69 definitely wouldn't say most for 5's
@@BigBADSTUFF69 nice drugs you are on, where can I get those?
Keep the beard bro 😢 - beast mode 💪🏼
Hey Alex!! I hope you see this! So I saw your shorts about bicep priority & started doing Biceps + Push, Legs, Triceps + Pull, Rest, Repeat.. asynchronous PPL split. Been loving the arm gains!
I remember you saying we should get 72-96 hours rest for intense training.
I am technically only getting 48 hrs rest between Biceps/Push & Tricep/Pull days. Is this safe on the joints, tendons, & ligaments in the Long-Term & Longevity?
Almost at 3 plates myself. Age 51, bodyweight 170 to 175. I almost hit 315 a few times over the last couple of years. Came within an inch of full lockout ---left side was good but right was just a smidge out. Maybe it's kind of a gym lift 315, but I only could full lockout lifts with good form. My best clean rep is 140kg, two years ago. I can do a few week peaking session and get to 300 to 305 pretty easily, but that extra 5 to 10 pounds just seems like 50 more....hope to go for it again later this year after finishing up a few months of bodybuilding oriented blocks, then back to a power focus. For 225, I do 10 to 11 reps and have done 275 for 3, so I'm knocking on the door of a clean 315. Maybe I should bulk up to 180 or more to make it easier, but I look like a blowfish at that weight, lol.
I don’t understand why more people don’t use safety arms, such an easy way to push yourself to failure without having to worry about getting crushed
I only do a seated selectorized machine (or I'd do a hammerstrength one if my gym had that). There is probably no more popular lift with the potential of danger (and no 'carryover' to anything done irl) than the lying on back bench press...If a person just wants to develop some pecs and chest muscle tone, the machines work just fine.
They are rare in nature
I wish all benches came with them. I don't get it either.
The truth is nobody else cares how much you lift. Risking a life changing injury because you think they do is just dumb.
As an older lifter who has gone through ups and downs in the gym and with my own personal health, I agree with you 💯
Hit 225lbs for 5 about 1 week ago for the first time. I've been in a near constant calorie deficit for well over a year. And even avoided the bench press due to elbow tendonitis for a while. But I hated how weak I felt while doing it or when people said how much can you bench bro? I failed at the 5th rep for several weeks. But I hit it the last two times that I've done it, and easily did it on the decline bench as well with reps in reserve.
My next goal is 6 reps, and I'm gonna keep going until I can get to 10 reps. I'm sure it will be a long journey, but I'll get there eventually. I actually feel the strongest on close grip, rather than with a wider grip.
At 185 for 10 right now. Can’t wait to hit 225 for 10!
that's pretty good, you could prolly hit 195 for 7-8 and bring it up for 10
That's a solid base right there, keep it up!!
U got 5 months tops
Did this guy use to go by alpha destiny?
Lmao he did just verified
always great advice! looks good shaven bro!!!!!!!!!!!!!!!
Great video Alex, couldn't agree more. I feel like the chest lags behind a little until you start hitting 225+ for moderate to high reps, at least for me.
47 years old. 250lbs. Been lifting maybe for 5-6 years. I am able to get 225 x 15 on my first fresh set. Then work up to 275 x 5 on the last set. Yet for years now, can’t get 315 for more than a double. Guess my ship sailed. Wanted 315 for 3-5 so bad it’s all I thought about. I was absolutely fixated. but gotta be realistic. Age always wins. Anyways, great video as usual. Some of the best points clearly explained can be found on your videos. Keep it up.
These numbers are amazing for your age, I can’t bench 315 as a 25yr old that has been lifting for 7 years
If you can do 225 for 15x how can you not do 315 for 1 that doesn't make any sense?? I think you need to tone down your warm reps before you jump into your working
@@MrSolomon21368 bro I have been stick for YEARS. one time I got 315 for a “triple”, but truth be told, the third rep was assisted up by the spotter so I don’t consider it a true triple. I’ve been in a plateau for years.
Don’t
Keep pushing. I did my best at age 49. Currently weigh 216lbs and repped 315 for 7 at age 54. I lift at home and never realized 225lbs was not common.
@@robertbartlett4674 225 is NOT common?
One of my main variations is Larsen bench press (along with incline close grip bench press). When I get stronger in Larsen, my regular bench press goes up automatically. I have deadlift genetics (long arms) so this has worked especially well for me.
Great video alex❤
Amen brother!
Paused reps have been a revelation for me.. could do 10 pulls with no kipping...added that pause. Reps went down to 4 with good form....gonna stay on paused reps for all my calisthenics movements.
Insightful vid Alex!!!
Glad you found it insightful, brother!
@@AlexLeonidas I liked that info about fatigue management through slower tempos
just started linear progression after program hoping for a year, did 60kg for a cgpb single, gains incoming
nice point of view, W vid
Video coming on the Power Twister Bar? Curious how you like it since you threw in the footage here.
People definitely underestimate what certain weights on exercises mean depending on how you do it (form, tempo, rep range, etc..)
I like your style, good video. I'm doing 200 right now, somewhat lean and im still losing weight but to aim for 225 like you say seems good
So Basically we can Look at it like Bodyweight / Calisthenics Movements .
Like u adjust the Form to make your Bodyweight Heavier / Lighter / Progressing , etc .. as u don't have weights and it's only your static Bodyweight that u manipulate the angles or the variation to make the exercise more difficult without adding weights
it's the same here but instead it's the Bar having Static Weight and u play with it's Variation to make it Heavier / Easier / Harder , etc without adding weights too ..
yeah. I just got from regular ring push ups to decline and rto. It changes a lot. Like, a lot.
Yo, Alex. What are your thoughts on doing cardio every day along with hypertrophy training 5 times a week? I am doing a PPL/UL split, and I want to incorporate more cardio into my routine, but I am not sure how this will impact my recovery. My plan for now is to start doing cardio every other day and build up to doing it every day. Also, is it ok to do my cardio right after my workout, or is it better to do it really far apart?
Hey alex ! great job with the vid man , i was wondering if tattoos can be used for certain body parts to give the illusion of size and i hoped you can do a video covering this subject , like in the manner that you talk about body hair and beard in the “naturally enchanced” book 👌🏻👌🏻hope you’re well and all
Don't let most gains coming in stop you from pushing further. Keep it fun
I remember how stoked I was when I hit 185....then 225...then 275...and then 325. It's a work in progress that requires one to just keep at it and never give up. Definitely mix up the reps, tempo, and increment pounds added.
I want 315 so bad. It's literally like all I want out of life at this point. It's bad
ayo alex
when you gonna get the super spring rollon chest expander?
would love to see how strong you are with it
Hello Alex. What are your thoughts on doing triceps extensions before going to close grip bench press (variations) similar to doing curls first and a supinated back workout thereafter ?
I’m curious to know what are your “stay there” numbers for the lower body lifts, example say you get to a 315 squat and just stay at that weight but own it on every variation imaginable, same for deadlift/ hip hinges
Alex if you see this could you make a video talking about when you should use what grip width on bench, im seemingly stronger close grip than wide grip and been wondering if i should work on my wide grip and what would be best for me long term to progress with
Great malaka👍
That's awesome. I have Poland's syndrome so I can only bench 110 at most but that won't stop me from building body.
I’ve been really focusing on benching high reps with 225&245 to my lower chest and upper abs with a flat back. It has really carried over a lot to my heavy sets with an arch while going down to my middle chest area which in comparison seems so much easier bc of the technique. I’m thinking about getting a buffalo bar to get an even better stretch when training high reps. So far I’m at 19 reps with 225 and 12 reps with 245 but I don’t really want to increase the weight because I’m starting to have a much harder time recovering and I’m not able to bench as much when I go heavier at the same intensity. With your experience with the buffalo bar how would you compare your recovery benching in the low 200’s with it compared to benching in the high 200’s and low 300’s without it at the same intensity?
I got from 135 to 225 in the last 10 ish months. Hoping to continue making progress for the next few years (albeit at a slower pace most likely).
That’s amazing bro just curious though what are your stats if you don’t mind? (height and weight) I’m 5’11ish and around 185 but have failed 170 three times for bench press although my overhead press one rep max is 135
@@JaydenSmith-vg2de I’m 6’0 165 and just turned 16. I’m currently in the process of getting my learners license while typing this comment lol.
@chonkeboi I was about to insult you, but when I thought about it that's actually pretty good. Good job.
That's perfect progression my bro!! Mine was quite similar, and at your age looks like you'll be repping 3 plates as an adult.
Told you so in advance, facts.
I wish I had that good of progress as a beginner, stand proud
Hey Alex. What are your recommendations for coming back after an injury. I’ve been out for 6 months and am coming back now.
Alex how do we go about studying the science of training. I’ve started with Overcoming Gravity and soon Starting Strength but it’s becoming overwhelming. What’s the general path in terms of studying?
Good stuff.
couple months back did a 225 paused rep i was so happy lol first time ever hitting it and now iam hungry for 315 but prob gonna take me 2-3 years to get to that but iam gonna do it
Been wanting to start doing other presses such as inclines and dips earlier in the workout, before flat presses. Is this ok? Or are flat presses always first? Just for pure hypertrophy.
Considering how poor my bench has been I am happy with a 1rm at 225 incline. Can do 40kg for like 8 reps or so on incline with dumbells with very deep rom. Feels like a huge difference.
For an incline that's not bad at all
What would be the equivalent standard to shoot for on dumbbell bench?
Thanks for the great vids.
I managed to finally 1 rep 225 @ 173lbs last week, when I initially hit did for the first time when I weighed 197lbs. Confirmation to me, it’s muscle moving the weight and not just my mass overall. Looking forward to actually doing that amount for reps.
That’s amazing bro. Just curious do you also do strict overhead press and how does it compare to your max bench if you don’t mind?
@@JaydenSmith-vg2deI recently did my pr for ohp and it’s 135lb. I’m 5 10, btw.
I can do 3 sets of 5-7 standing OHP with 135 but, I still can only bench 225# 1 at a time. My shoulders were always better than my chest, though. Also 5''10 - 178#
@@UltimatePower01
@@shotbythebeardsheesh nice, you must have a strong core too. I feel I have great chest genetics and shoulders second.
you make me wanna join the gym again. I miss my gains. They werent much but they were mine.
As someone who stays humble and always tries to get the most out of the same weight I just ain't a fan of strength standards cause I could slap on double the weight within a few sessions to train with average OK form.
you benching with the bent bar looks like me benching with a straight bar! wish I had shorter arms haha
Haha at least you don't have to worry about another bar crowding up your home gym! I wish I had longer arms for more stretch!
@@AlexLeonidas No excuse for me not to have big pecs then!
Alex,Im having this constant doubt in my mind that i could have had bigger legs in proportion to my 1RM Squat if i hadnt trained in the 2-5 rep range to build it up i dont know what do you reckon?
All this is depending on how large the person is and if they have any injuries.
hey Alex,what would be a equivalent of 225 for reps when it comes to dumbbells? Cheers
Would you recommend a novice to use your novice program or would you say a more updated program from someone like baldomniman would be just as good if not better?
Hey Alex what do u think is perfect training frequency for bench? My best bench press was at 87 kg bw with 135 kg in competition at 22 years old. I want to to reach 405 like you in the next 5 years in 83/93 weightclass i got long arms in relation to my height (my wingspan is more than height +10cm)
gonna apply this philosophy to the squat to save my knees
What other strength standards could I aim for? I hate barbell bench due to injuries, but i can dumbbell bench, do dips and ohp just fine...
Yo Alex! Are you still training your neck? or do you have other priorities now brother?
Cheers!
Started at a measly 40kg 4.5 months ago. Took me over two months to rep it out for 4x10 though 😂 switched to a 5x5 and have been consistently adding 2.5kg since and reached 60kg last week with my last amrap set reaching 8 reps. Linear progression like this probably won't last much longer but I'm really hopeful of reaching my second plate before the end of the year.
Did you go into a calorie surplus ? For 5x5 ?
Roughly 250kcal surplus though I haven't been super consistent on the diet part I'm afraid
You always gave me a really good feeling about your character and personality. I'll always be a fan Alpha Destiny.
thanks bro
Bar to 160 x10 flat bench in 8 months(30yo/5'10/165lbs) but more important I hit 132 1rm OHP last week. I'm pushing myself harder on the OHP than bench trying to carry the strenght from the OHP to bench.
It's kinda working, now I need to make time for tricep isolation lol.
I can have a 245 lb bench, a 345 lb squat, and a 475 lb deadlift who much if a novice am I and after I’m done dieting how should I program my lifts?
Instagram and youtube keeps me humble which I like but it’s also nice to know that I’ve achieved something with a 260x6 bench.
Ig is just roided people
Can weighted ring push ups and ring dips with backpack have similar effects with increasing the weight progressively to increase my bench press strength without even benching? So I will already be strong at bench press without even benching, so when I will get to bench press sometime in future I will not have to struggle through it can can easily load up to 2 plates??
Perfect timing i just hit 225lbs bench for the first time yesterday after grinding from a 135lb 1 rep max. Now its time to do 225 for reps!
What about dumbbell bench ? I ditched bb bench due to tendinitis in my forearms and elbows from hard labor. Currently repping out 90s with no issues
I’m in my senior year of high school, at ~170 right now, trying to hit 225 before I graduate!
Tell em again Alex... Just did my 5x4 @245 today at 155BW. 225 for reps is the goal. Not quite there, but by the summer I want 3x10@225 my new floor.
The weight thing is for real! I cut from 220lbs at 25% bf to about 180 lbs in 8 months maintained my strength doing 225x15. I found using this lying chest press which allowed me to get deeper really helped since it wasn’t limited to the bar rom hitting my torso and no spring.
Deficit presses ftw!
Just hit 225 @ 18yo after 1.5 years training
About right. I will likely hit 225 at 1.5 years trying bench, but I am 67 years old. I didn't get the memo to stay active stretching with bungee bands.
Most I've done was 225 was 24. However, I messed up my right elbow doing close grip bench 275 for 8. I didn't know it was messed up my elbow until a couple of days later when it started to swell. Now, I am barely hitting 225 for 10 due to my elbow and taking over a month off from the gym. I am probably going to take some BPC 157 to hopefully fix my elbow and get back to where I was at and surpass it. My goal is 30 reps of 225.