Bench 225 in 3 months. Stop doing your 1RM every month.

Bench 225 in 3 months Just curious, and I know this is a semi-silly question. Oct 19, 2020 · Some people will say you can add 20 pounds to your bench press a month. Trying to get at least 280g of protein in a day and training chest 2 or 3 days a week. You just have to concentrate on it, give it more frequency and more volume, and have other lifts take a backseat for a bit. I can bench 225 and I’m about around 190 right now. Whether you're a beginner or a seasoned lifter, achieving this milestone requires time, dedication, and a strategic training approach. Honestly you could get to 405. Can take 6-8 months if working it 3-5 days a week. I decided to start benching more when I bought a rack at home. It’s not impossible, but it’s not necessarily Rn i'm training to bench 225 before 2022. e. Viewed 3k times 1 . Depends on time and effort invested. But in a year, I think I went from doing like 135x8 on deadlifts to mid 400s. Then remove the people who exercise but don't lift Then remove the large percentage of people who only lift for a few months, or do not lift consistently. Earlier this week I benched 225 for 3 reps and tonight I OHP 135 for 3 reps! I’m loving the program and ordering the book after i post this. Considering general results, if you are heavy, say 200 pounds, and follow a proper training and diet method, you can comfortably achieve your goal of Benching 225. About 5'11" 160lb skinny fat. When I was a Junior, my best friend hit 315lb on the bench and 450 squat. If you want to "bench more", BENCH MORE: More weight, more volume, more often, etc. I had run PPL before and enjoyed the scheme, but I needed 5/3/1 progression on my main lifts. #discipline #growthmindset #workout #g My 1RM has gone from 155 to 225 as of today. Did madcow 5x5 for the first 4 months, then smolov which didnt do anything, then Ph3 the last 3 months Ph3 gave me massive gains in all 3 lifts, with a 110 increase in all 3 lifts, 20 of which was in the bench Bw went up 20lbs or something tho, ate like crazy I’ve made better chest gains in the last 6 months ditching bench and doing exercises like pec dec, incline bench, seated chest press, etc and finding out what works for me. And if that’s not an option you like then my next suggestion is to switch to incline benching as your main bench work where you do all your heavy stuff. I can bench 135 for about 3 reps right now (pretty weak, I know). Being strong as an ox isn’t enough though. Football players and strength challenge competitors know the importance of being able to get a lot of reps in the 225 lb bench press. Always around 165-175 bw Good job I’ve added 15 lbs of bw in 4 months - my bench went up by 25 in that time. tl;dr novice programs have their limitations but also have their uses Awesome man! I had the same feeling about 2 things these past few weeks. According to factual data, approximately 1. In three months I went from benching 175 to 5reps at 225 and 3 reps at 245. All that matters is that you're improving. Sep 13, 2024 · I love OHP. 3-5 rep 2-4 sets max weight can increase numbers quickly but risk damage, 6-8 rep starting low for warmup and gradually increase weight to failure is my favorite, 10+ reps with 3 sets is a solid for gradual increase. lol Well on that site said 1 rep at 175 225 bench is intermediate but yes true didnt specify bodyfat , but like i said there peoples 175 10% bf and others 25% and more bodyfat ones lift more especially in exercises who are not about bodyweight like front or lateral raises like lateral raise 30-35 pounds at 155 160 with bad diet and others who have good diet but cant lift that ammount bcs they also, the person who can get to a 275 bench without recovery being an issue? he's the exception, not the rule. I’ve bulked many times, but when I cut at 1-2 pounds per week, I look exactly the same as a beginner at my cut weight of 135ish. As for getting 225 for reps, it took me roughly 4 months to move from 185 5x5 to 225 5x5 and I've plateaued there - I'm moving to 5/3/1 next week so we'll see if it gets me to the 315 single I want to hit before Christmas. From what I’ve read and heard from other people oriented towards hypertrophy they experience the same thing as well. This increased my bench press tramendeously. 075% of people in the world can bench 225. This is subjective though and if your morphology is good for bench pressing, you might get there faster. Do 225 to the '3 board' for 3 reps. That gives us a timeline of anywhere from 6-9 months to achieve our goal. A 5 minute mile is a lot harder. I bench 145lbs last week where 4 months ago I could barely do 65lbs. I have been training for 7 months. I went from 95 pound max to 205. OHP and bent over rows. I have a ways to go but have recently been upping my doubles and singles pr’s pretty quick. Typically back then I’d get 5-6 reps on any given day . I'm not tracking macros, but aim for 2700-2900 a day, usually prioritizing proteins, then carbs, and finally fats. If you can get 6 more straight reps after the pause reps then increase the weight. As messed up as it sounds, just walk into a Walmart or supermarket and you’ll see what the average person looks like. tl;dr Unsure if I can add 40lbs to my max bench press in 2 months. per week, had a 2 year break, went from 60-100kg in 4 months benching 3 times per week. Yeah the big dudes over 220 and lean or serious power lifters are doing 315 and up but it's rare to see. With a push press early next year it’s the plan for 225. Benching anything above 135 is a huge milestone. When I started my max bench was around 165, now after 3-4 years I can just do one rep at 220. I could get around 185-195 for 2-3 reps. At the end of SS, my bench was stuck at 245. So, how many people can bench 225? Approximately 1. I know one rep max in bench press means very little on terms of overall strength levels, and has even less impact on physique, but it’s puzzling. I got my bench back up to 225 in maybe 3 months? So it took me from July 21 maybe. Switching to incline for a few months then going back to bench works great. I would try to do it once a week but I usually skipped it because of peak gym hours. I switched from SS to this style of bench program- Day 1 - bench 5x5 (heavy) Day 2 - close grip bench 4x5 (80% of Day 1’s weight, short rest periods (1. Ok, so you're stuck at 225, so take take 3 2x4's cut about 1' long and have your spotter or a friend hold them on your chest. Long journey. Unfortunately I got a severe injury 37 months ago when my buddy was in a chit mood . 31 years old. After a 3 month hiatus we are able to bench! First time benching in 3 months! 105x6 pause sets! We are gonna have a big bench! We will hit 225. Im half polynesian and am built like a rugby player so being strong comes easy but I struggled to get that even cinsistently training chest/push twice a week. 10 years of training and could only rep 225 for 2 reps. I’ve been plateauing around 275-280 (paused bench) for quite a while, maybe 9 months mostly it is my fault because I’ve gotten distracted from strength training by other endeavors (like running and hypertrophy training) for the past 6 months and have really only been lifting 2x weekly. re: Wannabe lifter. Aside from becoming better at the movement, I would credit it to, adding hella volume. It’s estimated that only 0. lcg. I bet you could get to 300 lb in a year. That's a 70 LB increase in 3 months! Today I got 190 for 5 reps whereas on SL5x5 I struggled to get 125 for 5 reps. Goal is 180 lbs. Gotta get the form better and stick to my plan 💪🏼 A few months ago, after lifting for close to 3 months I got my max up to 205 twice. My goal was to bench 225 and over head press 135 in a years time. So I take it easier. I never gained any weight for 3 months and made no progress. My previous bench pr was 185 2 months ago, and it recently skyrocketed by doing a variation of Wendler's 5/3/1 BBB. I also switched from hypertrophy training to strength training for a few months to get better at low-rep sets. Reply Back To Index I can bench 225 off the couch and can get to 315 in 6 months of twice a week benching though. I look so forward to bench days. So that’s great to hear there’s a chance I can reach 225 by November 1st or a little less than 3 months. You bench to various depths so you can overload train. Add pec deck workouts, dumbbell flyes, incline bench presses and decline bench presses, among others. I call it the 10 rep rule. Modified 5 years, 4 months ago. You should only be benching once a week, and although the first few weeks will feel easy for you, by the time you get to week 3 or 4 you will be hard pressed to get all the reps on the latter sets. I know this is an older thread but I just started lifting about 3 months ago and benching 2. Nov 9, 2022 · Most studies have an increase of 10-15 lbs per month on your bench press as a realistic aim. Eat 350 calories above your current maintenance, for 4 months. It’s difficult to say, I trained consistently 2017 through to about halfway through 2018 and hit maybe 240lbs? I then never touched a weight until April 2021, I came back in benching maybe 175lbs. 3. I ran the 531 boring but big 3 month challenge program, continued after 3 months, hit 225 at about month 7. o ? 8. 15 pounds in 3 months isn't crazy at this weight, you can get it np eat and bench and sleep more son Basis of source: can bench 225 Good luck brother! It took me about 6 months to reach 225 but I've always naturally been a bigger guy. Maybe you could have done it in 4 months with a bench focussed program, or longer than 8 months on some other program. Got to 275 some months after and was stuck there for close to 6 months. I have done 205x3 even, but 225 just won’t go. the next week on sets 4 and 5. As soon as I realised I was doing it wrong I went from repping 225 to doing 180 ish for doubles/trips. Just focus on getting stronger for a few years. 205 bench 315 deadlift 225 poverty squat (started squatting 2 months in) 135x2 overhead press If someone is a bit more reasonable and does alternating 3 month 346 Likes, 97 Comments. Randomly started training with a retired IFBB pro, for about 4 months. At first it was 3 times a week to build up the motor pattern, then went to 2 times focusing on progressive overload. Jul 24, 2019 · #benchpress #workingout #gymIf you want the plan I used to get this transformation follow my Instagram: 1takeworld_3 Key Components -Progressive Overload -Ro Feb 27, 2024 · By following his program, you should be able to bench 225 lbs in your first 3-6 months of training. And all of this while in a clear calorie surplus, of course. Closer to 3 months, and not quite 80 pounds. That's about 0. Recently started focusing more on lower weight higher reps (like aiming for 5, 8, and 10 where as before was doing sets of 5, 3, and 1). May 6, 2024 · It took me a little over two years to bench 225 pounds. Bench was even easier, eat more. Another friend tried 305 yesterday and almost did it but hes 6 foot 3 and weights 210 and 16 years old. 5/3/1 is good for a nice consistent rise, but it is possible to bump up a lift in 3 months. Wanted 225 so bad but I felt like it was forever away!! I took time off after wisdom teeth removal and hitting the gym hard again to hit 225 Well you've been doing push ups and dips. Same thing when people say the squat 3 plates or deadlift 4 plates, they’re pretty much saying how many plates they load up on each side of the bar. From my own perspective bench is something that’s stubborn, you have to eat, you legit have to fucking eat if you want to go up in a decent amount of time. I'm benching 225 for 4 sets 12-12-10-8 at 200# body weight. Nick signed as a free agent with the San Diego Chargers, became a star in the preseason, made the 53-man roster, and is currently a tackling machine for the Bolts. Hm, well, 2 years on from ceasing to being sorta-Captain-Upperbody and doing 3 types of bench and curls, and finally adding both squats and deadlifts (this is rough recollections) 3 months: Sq 185x5, DL 185x5, Bench 205x5*, OHP 75x5 6 months: Sq 225x5, DL 245x5, Bench 225x5*, OHP 95x5 Sep 26, 2022 · 185 lbs bench press - Good; 225 lbs bench press - Failed; 225 lbs bench press - Failed; 215 lbs bench press - GOOD; So, I was 10lbs away from my 225 lbs bench press. My “Push 2” day looks like OHP 5/3/1, incline bench, push ups, side lateral raises, tricep pushdown, jackknife. Stay at it and dont get discouraged. Aug 24, 2022 · Training for a 225 lb Bench Press. Ive been working out consistently for 10 months now. Please see the r/Fitness Wiki and FAQ at… I know it's the 5/3/1 sub, but there are other ways of getting strong than 5/3/1 and they don't all lead to injury. I wasn’t able to do 225 for a while but this helped me tremendously, try it! As a sophomore in high school our football program initiated one of these and I went from maxing out at 105 to 225 lb over the summer (in just 3 months. original sound - lift. A typical week would be like bench Monday working up to between 75-85% of my 1rm depending on the where in the block cycle I was at, then follow it with single arm db bench with pauses Took me 3-5 months, benching 2-3 times a week. I ended up taking a week off from bench press and came back and threw up 3-5 reps instantly. World record for a bench press at 13 is 210 lbs. I have the worst proportions for benching anyway and trained like total crap past noob gains. If you keep up one of the routines on the FAQ, you will surpass your goal. 275x5 was my most notable set before ever hitting 315. Posted by u/rayybo - 1 vote and 4 comments Stats: today I did 5x2x231; my best triple is 225, and I'm hoping to hit 242 or more at nats, all around 140 bodyweight (I compete at 63kg). if you can bench 225 lbs do it officially and blow the world record out of the water. 2. Hit insane wall, took me about 5 years straight after hitting 295 to be able to bench 315. It takes most guys at least three years to squat 225 pounds. Max has been 265 for 3 reps but that’s with working over 70 hours a week since the pandemic started and zero tracking of progress. After 5 years, a third of guys could bench at least 225 pounds. Bench also responds well to volume, frequency, and triceps strength. Mar 20, 2019 · Bench 225 in two months? Ask Question Asked 5 years, 9 months ago. By then, I’d gained around 45 pounds. A 225 bench within a year of training is much more likely. Hit 200 on bench last night! My new gym bro who has been at it for years said he believes I can hit 225 within a month. Honestly I have very little muscle definition in my pecs and have what I would consider a weak bench for my size. Ive tried 225 3 times over the last 3 months and cannot seem to get it for the life of me. stagnate rn. Just hit 225 yesterday for the first time See full list on trustyspotter. With a bw of 170 (190 now) w 240 bench, i went up to 300 bench in 8 months. . Once I started bulking It took about 3 months for me to hit a 1RM of 225 after that. When I tested my PRs again, I was so disappointed: 170 lbs bench press Yeah, I know people that went from 95lb bench to 225 in 6 months of dedication. generally, people hit hard stalls at ~185 but that hard stall could be hit as early as 2-3 months, with a 225 bench being achieved 2-3 months later. in the few months I've been taking it serious again my bench has gone up 40 pounds Dec 3, 2021 · If you have never bench pressed before, then the first thing you need to do is go to the gym with someone who knows what they are doing, have them show you how to bench, And work on hitting 3-4 sets of 8-10 reps with proper technique for the next 2-3 months, adding weight when you can. Took me close to like a year and 9 months to rep 225 for 8 then I switched completely to dumbbells. A place for the pursuit of physical fitness goals. Bulked from 165 to 185, which is huge for me. Mostly only people who progress greatly or are are naturally strong like to post how they hit 225 bench in 3 months. Well, there’s benching 225 for 1-3 reps with spotty form (8 months to 1 year) and then there’s benching 225 for 3 x 5-10 with good form (2-3 years) Reply EhrHD • It took around 2 years of training to go from 225 to 315. An important focus of benching 225 for the first time is eating enough food to gain strength and muscle . I was also kind of stuck at 155 for a long while but it eventually started going up. Do that for 2-3 months, then when you come back to the comp bench that shit will start progressing again. Let me tell you how I did it… It is realistic! My brother went from 115 lbs to 235 lbs in less than a year; about 8 months. bench press. At 145x10, just do 155, and every time you hit 10 reps just put on more weight. Still have a long way to go though Is this good enough for 1 year 3 months, starting at 110 kg 29 y. Sep 18, 2024 · 3 months ago 09/18/2024 12:34am EDT. This is straight up false. Finally hit a 225 bench today (1RM) after 14 months of consistent training with a professional trainer. 1 in 20 can do it after a year, 1 in 6 after 3 years, and a third of guys can do it after 5 years. I started out lifting at about 165lbs at 18. Watching guys bench for the last couple of weeks I'm not seeing many of any actually repping 225. Started with those 75, got up to 135 in 9 months iirc. 5x5 is a good start, but then move to the incline bench get 40 reps in there so the last rep of every set is barely made, and then go do 5x8 of incline dumbell. they do singles at a weight they could do Check out what people do with board work. Once you can get all 5 with 5 reps. That feels right. People who do bench 225 train specially for the same for months building up their chest muscles and other auxiliary muscle groups, which will aid in benching 225. I just followed a Russian squat excel template to break 225. Pure winging it. I think I had only hit 275x2 before 295. I recently hit my 6 months of lifting. Once you get these, move that weight to 2 and 3, and try 5 more lbs on 4 and 5. For most of us mortals that ain't happening. Then it took me only 3 months to be able to bench 225 for 18 reps with 1 rep max of 295. I hit pause reps like 3 times a week. For women, the average bench press is 80 lbs, so using the same formula, we have a target of 10-15 months. Then 250. I only did SOHP, squats and deadlifts. Nov 4, 2024 · My best bench was in my late 40’s , 225-9 , which I only achieved once. thanks! Hey bro you need to start incorporating some kind of schemes. That’s awesome! I’m right around 185 for bench, 190 is my training max. 3 million Americans can bench press 225 lbs, or about 0. I have one friend who is 17 and can bench 265 for a max and he only weights 175. Then jump to 240 for 2-3 reps. Here are the videos for both my 225, and my 235 bench! Benching in the sense that I was doing bench press or bench variation work 4-5x a week Not all regular barbell benching. At about month 10 now and can do 235x1. Jul 8, 2021 · If you do all 5 sets of 5 reps with the 185 pounds, then you will add 5 pounds to the bar the next time you bench. Hello mpmd sub, looking for some advice. I think you could put 100 pounds onto each of your working sets in the 3-12 rep ranges with the right work ethic. I decided to listen to my body again since I felt beat up and did that style of training for about 8 months. Maybe another 6 months to get up to 295. 4% of the population. Slowly worked my way up to 215lb 1rm at 160 bw. I have been lifting for a year and went from benching 110 lbs 3x5 to 170 lbs 3x5. Nov 22, 2021 · After 3 ½ months of hardcore back training and Olympic lifting, Nick killed his testing day. I got to 315 at 30 years old, had started the push from 185 2 years previous. Only 1 in 6 lifters ever squat 315 pounds, even after over a decade of weight training. If you would have asked me then I would have laughed. Bench was harder for me, went up from like 95 to 225 probably. It wasn’t till I got on trt in my 30’s where I got to a 225 bench within 2 months of starting and zero tracking of training progression. Sep 17, 2024 · A 225 bench press can be achieved by most men, even out of shape ones, within year. Note, I’m skinny again. I'm 37m, 6'1, probably a 7' wingspan, so let's just say the bar had far to travel. Took me 3 full years to go from 95 to 225 bench for 1 rep. 5 months ago. TikTok video from Junglefit (@jungleroberson): “My final strength test on a 3 month bulk on the 225lb. My bench always sucked. I used to warm up one rep 225, 275,315 then hit 365x1, 405x2, 365x3, 315x as much as I could get. Took me just on 18 months from when I started training at 21 to hit 225 on bench. I currently weigh 70kg. I was at 185/205 a few weeks ago benching once a week and I was doing a lot of lower weight reps and reps at 185 and here lately (could be bad advice) but I've been benching 2/3 times a week and doing 3 reps of 135, 2 reps of 185, 1 rep of 205 and then try 225. (it was high school). 225 to 245 happened within 3 months. Bench press. Maybe if you and a buddy did the same program he would be benching 185 after 8 months but have a squat that blows your squat out of the water. Luckily, at MECA we have worked with thousands of athletes looking to increase their strength within a short period of time so we’ve come up with a process to I’ve fucked around in the gym for for past few years with no real plan. Yet, I was able to go from 225 to 325 in one year. And then next workout try 3x9 225,and after few weeks you will do 3x10 225,and when you do it next workout start again with 3x8 but this time with 235, and so on,this way you will progress much faster. 4kg (7-8lbs) per month. But then again, I'm quite autistic. Finally, let’s talk about the actual training. Instead of 225 x 10,do 3 x 8 with 225. 1RM is 225 compared Just keep at it. Took my like 3 months to get to a plate and another 6 months to rep out 185. One of the many highlights was his 29 on his bench test – just a breath away from 30 reps. Went from barely being able to get 225 for 1 or 2 last September, to repping 275 in December. As for my diet, I'm currently on a bulk. Comment Every person and program is different. #benchpress #225benchpress #fyp #bulkingseason #gymtock”. The vast majority will take between 1-6 months starting from untrained. I got long lanky arms so my bench always sucked. Ive been working out for about 8 years now, bench 375 and weigh 240. At 47 it’s 155x6x5, and by the end of the year it will be 190x5x3 at 185lbs. Dec 13, 2023 · “The men training for less than 3 months, on average, benched 85kg (185-190lbs), and the men training for between 3 and 6 months benched 96kg (210lbs) on average, for a difference of about 3. It's a good program that's brought my bench from 85 to 170 in 3 months, my squat from 125-250 and my deadlift from 165-290 and I put on like 20lbs in that time Good job, I went from 122 to 132 ( 5,7 ft) in about 3 months trying to milk out those noobie gains, my numbers now are 55kg Bench 70kg squat plugless 85kg Deadlift all 5x5 Reply reply more replies More replies More replies More replies I'd say try to bulk up a little for 2-3 months and push for 275 on squat and at least 365 deadlift. 400 on bench is an absolute anomaly. That would be the 1 year mark since my weight lifting journey started and benching 225 by then has been a goal all along. I do carry a good bit of body fat thoughGenetics man. See people hit a 1rm or maybe for 2-3 reps. I want to reach at least a 300lb bench by the end of the year & Ik I can do it because 2 months ago I increased my bench from 135 to 170 in a span of 3 weeks. Now I'm 27 and 205, when I go through periods of not lifting and get back into it, it takes about a month or so to get back to 225. TL;DR: It took me 7 months if you count from when I started training for strength. If you go that deep touching the chest with the bar, you have a nice stretch on your pecs. May 7, 2024 · How much time it takes to increase your bench press from 135lbs to 225lbs will depend on various factors. I did 6 reps with a 3 count at the bottom (not the seconds but just a 1 - 2 - 3 go), then after those 6 you fire out the rest of the set to 12. Started up again, could only do like 3. Reply reply 155x8, 175x5, 185x2, 195 1rm. I broke my collar bone March 2015 and due to neglect, I have not built up considerable strength in shoulders. It was the best feeling because only a handful of is on the team could bench 225 May 9, 2021 · It might take you 3-4 years just like it might take 3-4 years for a 100kg man to bench press 140kg. Adaptations like pause reps, pin presses can all help break through plateaus. My current bench press 1-RM is close to 170 lbs Nov 2, 2023 · Bench pressing 225 pounds or “2 plates” is a huge milestone for lifters and exercise enthusiasts. Warm up to 185 then load up 225. Squat went up from probably 225 to 405 or so. Dec 4, 2024 · Going from 200 to 225 bench in one month ? Hi ! I am 6'3", 200 lbs. Did a cut from 230 to 180, got skinny, bulked for 8 months, mini cut, bulking again now and the most I can do on bench is 225x3 reps. For reference, I was able to reach a 225 bench within about 8 months of lifting just before I turned 16, but I’m also very short (currently 5’8” and was probably 5’6”-5’7” at the time) and weighed around 180lbs. Pretty sure I was able to bench 225 in under a year with almost zero pec involvement lol. You should check out starting strength as well. He was way under 200, probably 185 soaking wet. That’s where most guys plateau forever. 4 months 140 11–12 months 225 16-18 months 275 18-30months 315 30-now 295-325 depends on what I eat, what I train, etc. 225 for a man of that size is roughly equivalent to 270 for a man at 190 at the same height. Currently, I'm repping 155x5 for five sets with an additional set of 170-185x1. ” Those numbers seemed really high to us, and Greg admitted they seemed high to him as well. So my friend started working out 3 months ago and is benching 165 (started at 115) and made me a bet if he can’t bench 225 in 4 months he owes me 1000 dollars. Try varying your bench workouts and use different chest exercises to challenge your muscles in a different way. I am naturally much stronger than most people and also a really big guy. That being said, a good average to aim for is increasing your bench by 10-20lbs per month. Example All sets are 5 reps: Weeks untill it's easy: sets 1 - 5 @ 205 Once easy: sets 1 - 3 @ 205 , sets 4 and 5 @ 210 Once that schene is easy: 1 @ 205 , 2 and 3 @ 210, 4 and 5 @ 215 About a month I would say. Now I told this man he’s most likely not gonna hit it and he’s fucking stupid but he won’t believe me. I would bench maybe twice a month. People who are more “bodybuilding” oriented may not have as strong of benches in early days. When I first touched the bench I was only half repping 85 pounds. I recognized that you press with differnt speed. We’ll give you some tips on how to bench properly, how to improve your bench, and how to make sure you don’t tear a pec off while benching. I’ve been lifting for a 3 months, I’m 18 and 140lb and hit 100lb recently, and this tool has been really accurate. After Five Years. 2 days of volume, I try to go heavy as I can for 8-10 reps and 1 day every other week of maxing, I do try do try to absolutely kill my supporting muscles like you said as well. any advice to break thru this plateau would be great. Sometimes drop to 315 and do singles with a step off and 15-20seconds rest. I weigh about 225#, I do primarily Crossfit which definitely does not focus on bench. The long forgotten power builders, imo. 3 million Americans have achieved this impressive feat of strength. And not to be harsh but 225 Lbs isn't that high of a weight to bench so getting back to it wouldn't be so difficult. Colloquially, when most people say they bench “2 plates” they mean 225. I was very powerlifting oriented and REALLY focused on the 3 lifts, benching squatting and deadlifting around 3-4 times a week each with low volume. Ive been lifting for 6 years, I bench 225 and overhead 125 for 5 reps. Two months later, got 20 No offense homey, but a 1 plate bench in 7 months is a tad slow. When I first benched I could do 80kg (180lbs) for 5 reps and my 1RM was probably about 90kg (200lbs or something). My bench isn’t even at 225 yet, but I don’t really enjoy bench so it only features one a week. Not the 225 you asked about but pretty close. Its looks something like this: Week 1 Day 1 8x3 bench and accessory work Day 2 Flat dumbbell press 5x5 Week 2 Bench 3x3 Day 2 Incline bench 5x5 Reply reply more replies More replies More replies More replies More replies More replies Most beginners need about a year of weight training before they can do their working sets with 135 pounds on the bar. I am 280 and 6 ft even. If you just take any average Joe off the street, they obviously aren’t going to be able to bench 225. Thus, if you can squat three plates you’re one of the stronger guys at the gym. 5 in 10000 people. Started only being able to do 135 for 3 or 4. 315lb bench. Now, since I started again 3 months ago, I have been doing a program where I do: -Workout 1: 80% of my 1RM for 5x5-Workout 2: 85% of my 1RM for 4x4-Workout 3: 90% of my 1RM for 3x3-Workout 4: 95% of my 1RM for 2x2-Workout 5: 100% of my 1RM for 1x1 it took me a few months to go from 125 to 135, and I literally went from 145 5x5 last week to 155 5x5 today. If you’re brand new to bench pressing, start with an empty bar and do 3 sets x 10 reps. Drop the weight, do like 225 or something till failure, drop to 185 and rep till failure. Yes powerlifters do singles and doubles but generally at a percentage of their max (i. Properly warm up for heavy sets of bench, do 2-3 heavy sets of like 250 for 2-4 reps. Jul 25, 2024 · The time it takes for you to bench 225 depends on your genetics (starting point) and how hard you work (the journey). Set 1 3/3, set 2 2/2 set 3 1/2-3. 225 took me 3 years. I probably weighed 205 when I first pushed 225. My “Push 1” day looks like Bench 5/3/1, weighted dips, pec deck fly, pec deck reverse fly, side lateral raises, jackknife. Thinking I knew everything about proper form, and routine to build anything I needed. A lot of knowledgeable-sounding sources (strength coaches, lifting sites and such) will occasionally say shit like you should be able to hit 2 plate bench in 6-12 months of training, or you should be able to hit 4 plate dead / 3 plate squat / 2 plate bench / 1 plate OHP in a year or less, or you should have a 1000lb total within 18 months. Adding 20 pounds to your 200-pound bench is a 10% increase, which is fantastic. If it adds some context about natural strength, at 280 pounds I can do sets of full body dips and can tbar row with 5 45's on the bar, I don't actually know how much that is because the other end of the bar is supported, I am just saying. increasing the bench press by 60 lbs in 3 months! Adding 60 pounds to your bench press in about 12 weeks’ time is a feat only the truly dedicated and genetically gifted can do. With a lot of volume and acclimation, I went from a 225 to 315lb bench in under 3 months. 7 years if you count the first time I touched a barbell. Of course when you walk into a gym or you heavily consume gym culture, you’re going to always see people benching 225 or over, because that’s the norm in YOUR community. Adding 20 pounds to your 50-pound bench is a 40% increase, which is demanding on your body. You have long arms. Feb 7, 2024 · Have you ever wondered how many people can actually bench press 225 pounds? Well, the statistics may surprise you. Chalked it up to genetics. Also I used to be able to do 2-3 pull ups max with my head barely touching the bar. I might get to 225 withing the next 3-4 months. It also boils down to ur training style. 5-2 min). There hasn't been a single week I haven't been able to go up by 5 LBs on Nsuns. I have thin wrists as well, weigh 170lbs and was in the same position about 10 months ago. Challenge #9. Absolutely. My shoulders need a lot of work. Saying its 64 Likes, TikTok video from Maajeedszn (@youngxfit): “Road to 225 bench press it’s been 3 months so far ia we got to hit this before the year ends let get it ‼️ ##fyp##somalitiktok #winterszn ️”. I’m basically the same size as when I started lifting when I could barely bench 95. This was done at a body weight of 275 lbs btw. May i suggest ICF as your routine, in 3+ months my bench went from 185 lbs to 255 lbs. These include your training experience, weight, genetics, training frequency, as well as nutrition, rest and recovery. Two or three days later, bench press again but increase the weight by a small amount, depending on how easy it felt, and do 3 sets x 10 reps again. ) I also was 5'9" and weighed 145 lb back then. Last week I I think the most realistic way is to compare lifts based on weight classes to men of your stature. Now I can do 3 sets with 10-8 clean pull ups with my chin going over the whole bar. For argument’s sake, let’s say that was true. To be able to bench press 225 lbs, you’d probably need to be an intermediate male Dec 8, 2018 · The bench press has always been one of my weakest lifts and my dream had always been to hit 315. Im only 15 and I can bench 205. I started 531 for beginners less than 3 months ago. You need to grow a bit to raise your bench. Workout that help me bench 225 in 5 months Incline bench press 4x 6-12 Flat bench press 4x 6-12 Cable incline press 4x 6-12 Cable flyes 4x 6-12 First 2 warmups and 2 working sets for each Feb 18, 2024 · The 225 lb bench press for reps can be a big measuring stick for athletes when it comes measuring upper body strength. Usually a 205 bench for the average person isn't achievable in 3 months, it's possible but not super common. Stop doing your 1RM every month. I started trying too hard and attempting a max bench on leg Day and weird stuff. Like. Stay focused on sets with higher reps maybe 6-12 for bench) if you want to build size at a much lower risk of injury which will allow you to get stronger. Shortly put, if u want a big bench, focus on benching. Stopped for years. In this article, we will explore the timeline for reaching a 225-pound bench press and discuss the Jan 29, 2024 · In this video, I talk about how doing a 5 by 5 has increased my bench press drastically in just a few workouts! Please Enjoy!#bodybuilding #physique #muscle After the 3 week program my bench went up 10lbs and it looked a lot smoother than my previous 1rm! I highly recommend this program to anyone looking to increase their bench or their squat maxes. Maintenance is loads easier than improvement. Today I did shoulder rotation warm ups with a band, then 135x3, 185x1, 205x1, then 225. I followed that program and put a lot of weight on my bench. 12M subscribers in the Fitness community. Assuming a 1RM of 220 for you, that would be 175 and above. But as a rough estimate, it can take you anywhere between 4-5 months to all the way up to 2 years of training in order to bench over 225 pounds. The 1RM isn't the workout. Agree, very strong, I am far from that, but I am 50+ years started not that long ago and do have sevaral issues. 205 felt easy, 225 just sunk like a stone. I remember that it oak me about 2 weeks to jump from like 220 to 225. I was able to "bench" 245 18 months ago with elbows super flared, not touching chest by a solid 3 inches, just because I thought that was correct with my "proportions". Feb 7, 2024 · Being able to lift 225 pounds on the bench press is a common strength training goal for many individuals. Took another 6-10 months to comfortably do 225 and feel it in my chest. I've yet to get less than 4 reps on the 1+ set. Reply reply 24 years old 3 month recomp 195 lbs to 190 lbs End of second year Uni: 255 1 rep max @ 175 lbs and 225 for 3 reps Started out with a 115 bench, took a month to hit 135, another 4 for 225, then a year for 315. M/38/5’ 11” currently 200 pounds, lifted back in school but just started back up in 2022. A lot of people don’t understand the difference between bodybuilding and powerlifting. I’m still bulking my goal is to add another 20 lbs. Only roughly 2 months of macro tracking though. You still can do incline bench after one session, close-grip bench on another, and dips/weight-dips on the next. Train in low rep ranges, take 3 minute breaks, get on a strength based bench program, and then get that bench to 225, it shouldn't take you long. I’ve been at a 185lb plateau for a month now, only being able to do 3 reps before my arms give out, and For some reason recently, I benched 205 for 1 rep out of nowhere. Bicep curls are currently at 40x5 for 3 sets. Or 7. For another example, I used to be able to do 20 pull ups. Good luck though man you got it! First time I hit 225 on Bench Press I rode the high for days. If you start the gym at 140 pounds and 5’11, and get up to 160 after 2 years, you will likely still be hard pressed to bench 225. If you started at 275 BW and could bench 170-180 first time in the gym, it isn't that crazy. More if less frequent Strength is weird. I have pretty shite genes, and literally just maxed out my bench every week and I hit 225 in like 4 months. com Sep 13, 2024 · 1 in 100 guys can bench 225 within their first year of lifting weights. Less than 1% could bench 315 pounds. 193 lbs, and bench 225 lbs for 6 reps, then As an example I have very good genes, good form, training hard and went from 40-125kg in 3 years training bench and related exercises 3-4 times. The real answer is that few people actually exercise, and benching 225 with no training is unlikely. In simple terms, you need to focus on the chest muscles and all muscle groups and do heavyweights with them. Aug 25, 2023 · Variety is the key to breaking through plateaus and keeping your average 1RM up near the 10-pound-per-month rate. Go up 5 lbs. 4% of the population!Joining the "2 Plates Club" as it is commonly known, lifting 225 pounds is considered a Overall, to get from 185 to bench 225 you need to train for 3-6 months in the weight room, applying progressive overload and ensuring the body gets enough proteins, as well as a sufficient amount of rest and sleep. xwgd mzvi vzuxrpn cjppswo xvq vnb ypapf ouiree iyknx fewtwygi