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I bench about 70 LBS x 5 comfortable, I could prob bench it x6 or x7 If I really wanted. I want to move up to 150 because in my Highschool thats considered really good. Does anyone know how long it would take approx. (Keep in mind I am 14) Is rippetoes best for gains like this? And what kind of excercises should I have in my workout to supplement this goal?
Rippetoes is ideal as it is tailored towards beginners seeking strength gains. Bench pressing involves triceps too aid in the lift, with that said having strong triceps along with shoulders and chest will help you acheive your goal more effectivley.
Well it depends how long you've been lifting for. I started about 3 months ago at 14 and could only bench 115 like 4 times and I sucked compared to the other football players. Now I just benched 170 pretty solid. When you start out, your bench press will really progress because your form is still developing and you still need to get the form of the exercise. Your bench will go up every week when you start benching or when you are bulking, so add a little bit of weight every week and try to do the same amount of reps. To increase bench pressing, the most important exercises in my opinion are the bench press of course, incline bench press, close grip bench, and skullcrushers. All of these strengthen your chest, but also the triceps. Your bench will go up if you do these exersises. Ripptoes is a good way to increase bench, but instead of having 3 sets for 5 reps in bench I'd work in 5 sets for 5 reps. Incline 3 sets for 8 reps and close grip 3 sets to 8 - 10 reps. Find a good bulking diet too, around 2800- 3000 calories and 1g of protein/bodyweight. Good luck bro, and the most important is the intensity.
[QUOTE=AlphaShay;496467801]I bench about 70 LBS x 5 comfortable, I could prob bench it x6 or x7 If I really wanted. I want to move up to 150 because in my Highschool thats considered really good. Does anyone know how long it would take approx. (Keep in mind I am 14) Is rippetoes best for gains like this? And what kind of excercises should I have in my workout to supplement this goal?[/QUOTE]
170 is considered good? I must be a god then...
nah but for real, I agree with the 2nd poster, GL man
[QUOTE=AlphaShay;496467801]I bench about 70 LBS x 5 comfortable, I could prob bench it x6 or x7 If I really wanted.
Wtf. So you bench 70x7 is what you are saying.
last year i was benching 60lbs x 8 and now im putting up 155x5.
So yeah, 1 year for me :S
[QUOTE=jakestorm;496480521][QUOTE=AlphaShay;496467801]I bench about 70 LBS x 5 comfortable, I could prob bench it x6 or x7 If I really wanted.
Wtf. So you bench 70x7 is what you are saying.
last year i was benching 60lbs x 8 and now im putting up 155x5.
So yeah, 1 year for me :S[/QUOTE]
Awesome! I hope to hit 200 by Gr.11.
In this small town it is considered good.
And, I will up the bench press to 5x5. I already do a Tricep excersice, I will keep on with that. Thanks for the help! Repping Second poster.
[QUOTE]Awesome! I hope to hit 200 by Gr.11.
In this small town it is considered good.
And, I will up the bench press to 5x5. I already do a Tricep excersice, I will keep on with that. Thanks for the help! Repping Second poster.[/QUOTE]
Dude, if you follow the tips on this site, you'll be light years ahead of all the football players you're talking about. A ton of people like them don't really know what they're doing and with time they can be beaten out easily if you do your workouts/nutrition right.
u could easily hit that if u put on some weight and got on 5x5. u need to put on about [b]atleast[/b] 10 lbs id say
A simple answer to your question.
A long time.
Bodybuilding is a slow process and takes time, no matter what you kind of workout you do. Its gonna take awhile.
Good luck man.
[QUOTE=AlphaShay;496467801]I bench about 70 LBS x 5 comfortable, I could prob bench it x6 or x7 If I really wanted.[B] I want to move up to 150 because in my Highschool thats considered really good[/B]. Does anyone know how long it would take approx. (Keep in mind I am 14) Is rippetoes best for gains like this? And what kind of excercises should I have in my workout to supplement this goal?[/QUOTE]
Strong highschool...
[QUOTE=jason92;496577631]u could easily hit that if u put on some weight and got on 5x5. u need to put on about [b]atleast[/b] 10 lbs id say[/QUOTE]
Man I cant gain jack ****. I always try to eat big, but I do not gain anything. Like I gain 10 lbs a year. Thats bad seeing as most is frm height.
So I should get off rippetoes and go onto 5x5?
Any ideas?
What about sups?
[QUOTE=AlphaShay;496587331]Man I cant gain jack ****. I always try to eat big, but I do not gain anything. Like I gain 10 lbs a year. Thats bad seeing as most is frm height.
So I should get off rippetoes and go onto 5x5?
Any ideas?
What about sups?[/QUOTE]
wouldn't suggest supps for you yet at your age
[QUOTE=AlphaShay;496587331]Man I cant gain jack ****. I always try to eat big, but I do not gain anything. Like I gain 10 lbs a year. Thats bad seeing as most is frm height.
So I should get off rippetoes and go onto 5x5?
Any ideas?
What about sups?[/QUOTE]
try GOMAD, gallon of milk a day, or even 1/2 gallon a day, it will really help get in thos extra calories and your strength will be through the roof, even more so since ur just starting out and u will be gaining a ton of strength and muscle. aim for about 3000 calories a day and adjust from there if ur not gaining atleast 1 lb a week
[QUOTE=jason92;496597911]try GOMAD, gallon of milk a day, or even 1/2 gallon a day, it will really help get in thos extra calories and your strength will be through the roof, even more so since ur just starting out and u will be gaining a ton of strength and muscle. aim for about 3000 calories a day and adjust from there if ur not gaining atleast 1 lb a week[/QUOTE]
I cant afford that O.o
Actually benching 150 should not take a year. Maybe a few months max if your training and eating right. First you should do some key things which will improve your bench dramatically. You need to get your form down search the supersite for articles on bench form. Also check out [url]www.criticalbench.com[/url] I'm sure you'll find some useful info on there too. Secondly you must train your whole upper body to make great progress on your bench. That means training your triceps and shoulders they are used heavily while benching. Don't forget to train your back as well and don't neglect your core and abs. They give you the platform and base while benching. Oh and do some work with the dumbbells, doing flat, and incline bench. They require more muscle balance and stability so they are harder and will build up smaller stabilizer muscles which will help increase your barbell max. Also by using dumbbells they will help even out the strength between both your arms, that way one is not weaker than the other.
[QUOTE=AlphaShay;496599641]I cant afford that O.o[/QUOTE]
its only about $15 a week
[QUOTE=jason92;496602201]its only about $15 a week[/QUOTE]
Yeah, I dont have a job though.
[QUOTE=AlphaShay;496610321]Yeah, I dont have a job though.[/QUOTE]
Your parents don't buy you food at 14?
[QUOTE=AlphaShay;496587331]Man I cant gain jack ****. I always try to eat big, but I do not gain anything. Like I gain 10 lbs a year. Thats bad seeing as most is frm height.
So I should get off rippetoes and go onto 5x5?
Any ideas?
What about sups?[/QUOTE]
Creatine + protein
You probably think you're eating a lot, but in fact aren't.
Add a tablespoon of peanut butter at the end of every meal and snack on it during the day too.
Drink plenty of milk after a workout.
[QUOTE=Mayorga160;496595071]wouldn't suggest supps for you yet at your age[/QUOTE]
Ignorance.
Creatine and protein are completely safe for your age or any age for that matter.
Don't be so ignorant please.
Dude your small. Eat more.
Also make sure you focus on all compound lifts, not just bench. I know benching is your goal but squat = growth hormone = growth of entire body.
[QUOTE=jason92;496597911]try GOMAD, gallon of milk a day, or even 1/2 gallon a day, it will really help get in thos extra calories and your strength will be through the roof, even more so since ur just starting out and u will be gaining a ton of strength and muscle. aim for about 3000 calories a day and adjust from there if ur not gaining atleast 1 lb a week[/QUOTE]
So unhealthy.....
Yeah I realise I am small, so I am trying to gain weight now. Better then being a fat ass In my oppinion. They buy me food but I doubt they would feel like buying me 7 jugs of milk a week lol.
Creatine + Whey
And I am going to get a job to pay for moar milk.
eat more and lift. it only took me two months to start benching 150.
[QUOTE=Blackice445;497016381]eat more and lift. it only took me two months to start benching 150.[/QUOTE]
This.
As long as you lift hard. You'll get stronger in every facet.
Don't fuss over the details, and just STFU and do it. thats over 90% of what it takes
When training to gain the best strength and size gains I personally use a 5day split, but when training just for size as a main priority I use a 3day on 1day off. Basically what I'm saying is that you should try a 5day split, because on a 5day split (I myself) was able to up the weight/reps every time I got back to my chest day.
[QUOTE=ironman622;497042361]When training to gain the best strength and size gains I personally use a 5day split, but when training just for size as a main priority I use a 3day on 1day off. Basically what I'm saying is that you should try a 5day split, because on a 5day split (I myself) was able to up the weight/reps every time I got back to my chest day.[/QUOTE]
And what was your 5 day split?
Testing
Rippetoe's 5x5 program is definitely one of the best out there for gaining strength as a beginner. If you do it just make sure you are eating at a surplus and doing enough pulling movements (I recommend face pulls) to offset all of the pushing.
Is 150 lbx5 bench press good for an 18 yr old?