Fastest way to bench 200+?

[LumpZy]

Is ss the fastest way for me to get my bench up to 200? im 16 5'11 and weigh 146 bench max is around 120.
'

[devilbones]

What are you doing now?

[EpicLevelWizard]

How about, bench pressing, that usually tends to increase your bench press.

Either add volume, weight, frequency, food, sleep, or all 5 of those.

Just bench, do starting strength preferably so you can build a base of strength on your whole body.

[s1ckcunt]

im not there yet but im closing in pretty fast

I did SS, but its a boring ass ****ed up program in my opinion. Not enough volume and maybe its intense, it makes for only 3 workouts a week and that sucks

Anyways imo easiest way is to bench press. There is a way, but i doubt you have weights and a bench at home you could use every hour. I refer to grease the groove of course, although it works better for increasing reps.

Best advice is, that if you are only concerned about your bench, then try and do bench at least 2x a week, and no more than 3x, and also work on your overhead pressing. Work out legs too with squats and deadlifts (no, leg presses and leg extensions are not substitutes) and make sure to do some chin ups/pull ups too to help your base when pressing. Also correct your technique, tuck shoulderblades into the bench, and dont flare elbows. SS would be a good program but its waaay too leg heavy, and it pretty much leaves your lats alone except for a bit of stabilizing here and there.

[PeterGibbons316]

SS is a very good way to get your bench to 200. If all you care about is bench though you might get there faster by following the SS type progression but benching every other day instead of every 4 days.

[mercenary187]

Start lifting your own weight first, then you're gonna have to change and do a lot more things to get to 200.

[JaredUdch]

Took me about a year to go from 80lbs to 205lbs. My BW went from 163 to 185 in that time also. Start something and stick with it.

[bam171]

Took me about a year to go from 80lbs to 205lbs. My BW went from 163 to 185 in that time also. Start something and stick with it.

I second this. Get a solid plan. One that you can write down...then...write it down! Take a clipboard to the gym and track your progress.

More importantly, what's so important about benching 200? Improving your squats and deadlifts, in my opinion, will give you a much better physique. If you want to look like everyone else, do bench. If you want to look better, do squats and deadlifts.

[split56]

POWER RACK!
Align the saftey bars so you can get a partial movement which should equal half a full bench press. Take the bar off the rack and place it on the saftey bars. Load up the required weight and push like crazy. I found pushing over 200lbs more of a mental thing so when I broke the bench press down into partial movements it allowed me realise I could lift it. Also having the safety bars there allows for experiment with different weights
Thats what worked for me anyways.

[l99]

There use to be a time when people would work themselves out and not rely on promised gains from programs that are marketed.

(Not bashing any program or saying they don't work)

[knockretard]

EAT! Bro you need to feed those muscles and put in work. At 146lbs. and 5'11" you could stand some meat on your bones.

[PeterGibbons316]

There use to be a time when people would work themselves out and not rely on promised gains from programs that are marketed.

(Not bashing any program or saying they don't work)

There used to be a time where doctors would treat patients with leeches too. We've learned a lot since those times, and we would be fools not to put that knowledge to use.

[AesopF1]

There use to be a time when people would work themselves out and not rely on promised gains from programs that are marketed.

(Not bashing any program or saying they don't work)

This, sort of. I would say one of the 5x5 programs like Strong Lifts, or Starting Strength. You bench twice a week, and the oh press and rows will help move you along. Linear progression is one the most simplistic methods of gaining strength.

[tunaHELPER69]

Is ss the fastest way for me to get my bench up to 200? im 16 5'11 and weigh 146 bench max is around 120.
'

My bench went from 145lbs to 230-ish lbs in the past 4 months. Benched 3 times a week stressing different rep schemes and volume.

Day 1: 8 x 3 @ 85% 1 RMax.

Day 3: 4 x 6 @ 75% 1RMax.

Day 5: 4 x 8 @ 65% 1RMax.

Hard part is finding out how to do this without neglecting the rest of your body. Push/pull split is how I went about it.

[tunaHELPER69]

Is ss the fastest way for me to get my bench up to 200? im 16 5'11 and weigh 146 bench max is around 120.
'

My bench went from 145lbs to 230ish lbs in 4 months.

My work sets were 8 x 3 @ 85% of my 1RM. The following 'push' day I did 4 x 6 @ 75% 1RM. After 4x6 I would test for my Max. If it went up, it would increase the next 'push' day's 8 x 3 work set's volume. Rinse, repeat. It's like SS on steroids.

Split was push/pull btw. and make sure you use a calculator.

[JasonDB]

Bad advice for stated goal. The kid did not ask how to develop full body strength, nor how to gain muscle, nor how to look better, etc. He asked what is the quickest way to get his bench from 120 to 200.

To the OP if your primary goal in life is purely to get your bench to 200 lbs as quickly as possible do this:
Set up a bench in your bedroom with a weight you can rep 3 times (so your 3 rm). Do a single rep on it the moment you roll out of bed, another right before you go out the door to school, another the moment you get home, and do about one rep an hour all evening until bed time. Do this 5-6 days a week, and every week put another 10 lbs on the bar. Watch videos on bench press to get your form and method down, get at least 8 hours of sleep a night, eat a caloric surplus and lots of meat, eggs and vegetables, if you are not gaining a lbs a week you are not eating enough, add in more pizza and hamburgers in that case. In 8-10 weeks you will bench 200 lbs.

[JasonDB]

Although it does make me laugh a bit giving that advice. A friend of mone some time back came to me and told me "I was to get super strong so that if I get into a confrontation I can punch, kick or grapple someone more easily. Can you write me a diet and routine to make me as powerful as possible quickly?" I put him on a routine doing exclusively power lifts and Olympic lifts exclusively in the 1-3 rep range and had him chugging whole milk, pizza, hamburger meat etc at quite a large caloric surplus. In a few short months all of his lifts shot up massively, as he was quite weak, but we added something like 100 lbs to his bench and 200 lbs to his deadlift... he then proceeds to tell me "I am getting stronger and all, but I don't feel energentic, I am getting fatter and I don't have the ripped abs and nice arms I thought I would get..." to which I replied "Well why didn't you tell me you had fitness and appearance goals as well, you told me you wanted to get as strong as possible as quickly as possible... so I gave you exactally what you asked for to the exclusion of all other goals. At no point did you tell me you wanted to live longer, feel better or look better you said you wanted to get stronger."

His confused reply was "Well yeah I did tell you when you asked that I wasn't really concerned with how I look and stuff becuase I assumed like anyone would that you know... lifting weights I would get into shape and get all ripped and have a nice body if I got a lot stronger."

[LumpZy]

i have been on dorian yates blood and guts method for a month and a half, and ive learned all the exercises and how to do it right, especially since HIT really requires that. Thing is ive gained around 8 pounds in the month and a half ive been doing this, however my strength really hasnt gone up that much. Thats why im trying to find a program that will allow for more strength building and not so oriented on mass. Im not some dumbass in his room trying to only get his bench up.... i go to a gym, eat correctly, take whey, creatine, and amino's. Again, im trying to find the best program to boost my strength a lot. I dont care whether it requires having to go to the gym 7 days a week. Thats why when i started ss (have been doing it for week) it seems like its not the best option for me because i always feel like i can push myself further (as in going to the gym more often/doing more exercises). Can anyone please tell me if ss is the best option for me to blast my strength?

[tunaHELPER69]

i have been on dorian yates blood and guts method for a month and a half, and ive learned all the exercises and how to do it right, especially since HIT really requires that. Thing is ive gained around 8 pounds in the month and a half ive been doing this, however my strength really hasnt gone up that much. Thats why im trying to find a program that will allow for more strength building and not so oriented on mass. Im not some dumbass in his room trying to only get his bench up.... i go to a gym, eat correctly, take whey, creatine, and amino's. Again, im trying to find the best program to boost my strength a lot. I dont care whether it requires having to go to the gym 7 days a week. Thats why when i started ss (have been doing it for week) it seems like its not the best option for me because i always feel like i can push myself further (as in going to the gym more often/doing more exercises). Can anyone please tell me if ss is the best option for me to blast my strength?

Lift heavier... derp derp. Read the advice you were given.

[LumpZy]

bump i do read the advice i just want more input, also can i do ss more than once a week?

[basscarter]

Blood & Guts is awesome for gains, just stick to it and push yourself
Don't be scared of those 2.5lb-ers, either - gains aren't always going to come a plate at a time