Can i increase my bench from 205 to 315 in about 5 months?

[Bright2131]

Hey guys, i want to increase my bench press 100 pounds and do it in 5 months. Im trying to get it past 300 for football. I am currently taking creatine, whey protein, and a multivitamin. I have been using creatine for a little over a week now and my bench was at 205x1 and this week just yesterday i got 225x1 and almost 230x1. I have 5 months and i want it more than anything. Dont worry im getting in around 230-250 grams of protein per day but i only weight 148. Is this a possible goal. I believe it is but it will be so hard to achieve. Thanks for responding!

[SuffolkPunch]

If you gain 30lbs it might be possible

[Jonis]

Maybe, it depends how long you have been lifting the less you've been lifting the more outlandish gains you can have. Look around and especially watch videos on proper bench form. You need to keep your body rigid, your feet firmly on the ground, your head on the bench, etc. Once you perfect your form, you will get a nasty increase in your bench numbers even if you haven't gained alot of muscle.

Another thing, gain some weight make sure you are eating a surplus of quality food. I don't mean get fat, just enough to gain some solid muscle. The less you weigh the more impossible it is to get high bench numbers, just because you don't have enough mass to push with. Since you're playing football and not wrestling or another weight class sport you shouldn't worry about gaining weight.

To sum it up, perfect your form, gain some quality muscle, and make sure to not overtrain yourself. Don't bench heavy more than once a week, you can do chest twice, but don't go maxing out twice a week it'll burn you out.

[Bright2131]

If you gain 30lbs it might be possible

ok so shoudl i eat like a madman. Like a lot more carbs? btw i eat every 2:15minutes

[dgib7994]

eat a lot, and make sure you squat, deadlift and do back work too.




If you only bench, your bench won't go anywhere



Good luck man

[Bright2131]

eat a lot, and make sure you squat, deadlift and do back work too.




If you only bench, your bench won't go anywhere



Good luck man

thank you. your prob a div 1 football player. If your not lying about your height/weight.

[Jonis]

A good solid amount of calories for someone your size is roughly 2800 calories. With 250g of protein like you said thats 1000 calories in protein so 1800 left, about 30% should be fat so .3 times 2800 is 840 calories at 9cals per gram is 93-94 g of fat, the other 1000 calories can be from carbs, or more protein, or more fat but try to get at least 100g of carbs. Btw 1000 cals of carbs equates to 250g of carbs.(carbs and protein are 4 calories per gram, and fat is 9 calories per gram)

[BananaHammocks]

I've put 50 lbs on my bench in 2 1/2 months, so it may be possible. It depends on several factors though, ex: if your current bench is legitimate, if you're willing to eat like you've never eaten before, if you can improve your technique, etc.

If you want a truly big bench you need to learn how to bench with powerlifting technique.



Edit: Just saw your weight. You'll probably need to put on some serious weight to get into the 300 range. I say go GOMAD or go home. What position are you playing, anyway?

[dgib7994]

thank you. your prob a div 1 football player. If your not lying about your height/weight.

Ha, not yet.. I'm only 15, but I'm doing everything I can to be able to play Div. I football

[Bright2131]

A good solid amount of calories for someone your size is roughly 2800 calories. With 250g of protein like you said thats 1000 calories in protein so 1800 left, about 30% should be fat so .3 times 2800 is 840 calories at 9cals per gram is 93-94 g of fat, the other 1000 calories can be from carbs, or more protein, or more fat but try to get at least 100g of carbs. Btw 1000 cals of carbs equates to 250g of carbs.(carbs and protein are 4 calories per gram, and fat is 9 calories per gram)

thx dude

[Bright2131]

Ha, not yet.. I'm only 15, but I'm doing everything I can to be able to play Div. I football

WOW! 15. u deff. get a scholarship to D1. we had a ****ty team when my friend (6-5, 290) got a scholarship to syracuse. he wasnt great, he was good but still, if ur quick and strong at that size just go to a football camp and theyll love u..lol

[BananaHammocks]

Ha, not yet.. I'm only 15, but I'm doing everything I can to be able to play Div. I football

6'7, 310. I'd say you're going to be a force to be reckoned with on the line.

[Bright2131]

would milk be a good source to gain weight? I can drink a lot of it. i also eat rice, bread, apples, protein shakes, eggs, chicken breasts, cheese sticks. I just want to know what staple thing i should be having every meal that has lots of carbs/calories and will help me bulk up.

[Bright2131]

im thinkning about trying muscle milk for weight gain. would that help me??

[WillGraham]

Not possible.

[Bright2131]

ill let you guys know how im doing week by week. Weight in lbs and weight in benching. Right now like i said am 148.

[kris90]

ill let you guys know how im doing week by week. Weight in lbs and weight in benching. Right now like i said am 148.

I think it's do-able. Right now I'm doing 210x8, gaining around 5 lbs per week on bench, so I'm hoping by April I'll be repping 240. But ya, in 5 months, which is 20 weeks, that'd be 5 lbs per week, I think that's do-able. When you plateau, just eat more, and lot's of carbs! Carbs = water weight = strength.

[DuLac]

it is unlikely, particularly when you get up in the high 200s. Then even a strong-man style training regime will only add 10 pounds to your bench in 4 months time. (aka 5-3-1).

You'll probably get up to 225 steadily, and then it will get a little slower, and a little slower as you move up.

[Big_Carphuna]

Very tough to add enough quality weight to get a real 3-plate bench in only 5 months...
You will have to really add muscle everywhere and learn proper technique. You HAVE to incorperate big time compound lifts (squat, dead, eta), work on a strong back, delts, and triceps...
Basically, you have to do everything perfect.
Good luck...you'll need it.

[BananaHammocks]

would milk be a good source to gain weight? I can drink a lot of it. i also eat rice, bread, apples, protein shakes, eggs, chicken breasts, cheese sticks. I just want to know what staple thing i should be having every meal that has lots of carbs/calories and will help me bulk up.

Don't know if you saw my post, but drinking a gallon of milk per day would put you in the right direction.

[Adds420]

At your age, I wouldn't stress to much about maxing on bench. Don't want to jump your weight too quickly in too short a time and end up destroying your shoulders and elbows. Do you still do 1 rep maxs? When I played high school and college ball, we always did 225-250 (depending on weight) and saw how many times you could rep it. Then we would calculate our 1 rep. I know everyone, it’s not the same, but it can be really dangerous to find a true 1 rep especially if your squatting over 500lbs. Just eat good, work hard, and lift. Trust me; at your age with your size, it will come. Besides, you don't want to get all muscle bound and slow, quickness and reaction times are just as important as strength when it comes to football.

[Bright2131]

thanks for all your inputs everyone. I greatly appreciate it. I think its in reach but i think i have to do everything to perfection. Itl be tough but even if i fall short and bench say like 280 i will still be happy. I just want to be stronger and show my coach that im really commited towards the football team this up coming year. I was a halfback last year and started. I am a really quick guy but i could never run through guys and stick guys with the big hit but i did end up rushing over 1000 yards. All on speed and agility. Im just gonna try n bulk up a little while running hard so i keep my speed so i can go play somewhere for college. Im only 5foot7. I cant wait for next year of football!

[Pull14]

I don't see this happening in 5 months, even if your new to lifting in which you'd see the greatest jump in strength over a period of time. Added weight (muscle i hope) will certainly help. If you've been lifting regularly for sometime, expect 20-50lbs. If your new to lifting expect a little more than that, but all assuming your programming and diet is good.

[grumble1]

It's unlikely. You can get a much heavier bench, but 315 in five months would be impressive.

[Lemonsqueezer]

50% increase in 5 months? Possible if you have everything dialed and have the time to dedicate to training like a pro then you have a chance. But you you will need to stack on some serious weight and may find other elements of your fitness suffer and the risk of injury will increase if you set such extreme goals.

What about the Squat or deadlift? Why the bench? Have you a coach?

[mac520]

If you want to gain mass for a sport squats and deadlift will put on more than benching.

[Addict3d]

Not possible. Even A-rod with roids only got 100 in 6 months.

[Koaia]

I put around 125 lbs on my bench in the past 9 months, but this was after a two year layoff. I was just about as strong as I am right now before I last quit training. Unless a miracle happens, I don't see you benching 315 in 5 months. You need to think about training in the long run.

[Bright2131]

yes guys i am doing squats and deadlifts also. The bench is just weaker than those two and i would love to be putting up over 300. I believe that i can do it but it will just be absolutely horribly hard. Like one of you said, 5lbs a week. I think thats completely possible. And i just got 225x1 so its really only an 80 pound increase in 20 weeks. I have the right training regimine and everything but i just have to prevent being sick and continue to eat like a madman. Progress everything and never slack off. Im very focused on this goal and like i said i will keep you guys updated on how its going. Maybe it will end up happening and i can give you guys some advice on how i did it. WISH ME LUCK..

[Koaia]

This is assuming 20 weeks without stalling or having to make smaller jumps. Best of luck to you. Have at it.