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  1. #1
    Registered User AlphaShay's Avatar
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    150 Lbs Bench Press

    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?
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  2. #2
    #sydNATION SydTheKid's Avatar
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    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.
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  3. #3
    Registered User dowg16's Avatar
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    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.
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  4. #4
    Registered User Mayorga160's Avatar
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    Originally Posted by AlphaShay View Post
    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?
    170 is considered good? I must be a god then...

    nah but for real, I agree with the 2nd poster, GL man
    "i do it because i can, i can because i want to, i want to because you said i couldn't"

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    Bench Press 1RM as of 7/28/10: 280lbs
    Stopped Lifting from 8/11/10-1/10/11
    Bench Press 1RM as of 3/4/11: 270lbs
    Bench press 1Rm as of 6/1/11: 280lbs - Back to Business....
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  5. #5
    Registered User jakestorm's Avatar
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    [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
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  6. #6
    Registered User AlphaShay's Avatar
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    [QUOTE=jakestorm;496480521]
    Originally Posted by AlphaShay View Post
    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

    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.
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  7. #7
    Registered User anddrksaid's Avatar
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    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.
    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.
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  8. #8
    Registered User jason92's Avatar
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    u could easily hit that if u put on some weight and got on 5x5. u need to put on about atleast 10 lbs id say
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  9. #9
    Manliest of All Men TheBlackHombre's Avatar
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    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.
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  10. #10
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    Originally Posted by AlphaShay View Post
    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?
    Strong highschool...
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  11. #11
    Registered User AlphaShay's Avatar
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    Originally Posted by jason92 View Post
    u could easily hit that if u put on some weight and got on 5x5. u need to put on about atleast 10 lbs id say
    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?
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  12. #12
    Registered User Mayorga160's Avatar
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    Originally Posted by AlphaShay View Post
    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?
    wouldn't suggest supps for you yet at your age
    "i do it because i can, i can because i want to, i want to because you said i couldn't"

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    Bench Press 1RM as of 7/28/10: 280lbs
    Stopped Lifting from 8/11/10-1/10/11
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  13. #13
    Registered User jason92's Avatar
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    Originally Posted by AlphaShay View Post
    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?
    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
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  14. #14
    Registered User AlphaShay's Avatar
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    Originally Posted by jason92 View Post
    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
    I cant afford that O.o
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  15. #15
    I punch babies for fun. Johnyboy532's Avatar
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    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 www.criticalbench.com 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.
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  16. #16
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    Originally Posted by AlphaShay View Post
    I cant afford that O.o
    its only about $15 a week
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  17. #17
    Registered User AlphaShay's Avatar
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    Originally Posted by jason92 View Post
    its only about $15 a week
    Yeah, I dont have a job though.
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  18. #18
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    Originally Posted by AlphaShay View Post
    Yeah, I dont have a job though.
    Your parents don't buy you food at 14?
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  19. #19
    o-('.'q) Jab . stoneagerebel's Avatar
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    Originally Posted by AlphaShay View Post
    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?

    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.



    Originally Posted by Mayorga160 View Post
    wouldn't suggest supps for you yet at your age

    Ignorance.
    Creatine and protein are completely safe for your age or any age for that matter.
    Don't be so ignorant please.
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  20. #20
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    Dude your small. Eat more.
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  21. #21
    Registered User anddrksaid's Avatar
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    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.
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  22. #22
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    Originally Posted by jason92 View Post
    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
    So unhealthy.....
    Started young. Ending old.

    Aug 27 95.

    Goal: "The dirty dozen" by mid 15's or end of 15 year. (225 12 fast reps)

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  23. #23
    Registered User AlphaShay's Avatar
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    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.
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  24. #24
    Registered User Blackice445's Avatar
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    eat more and lift. it only took me two months to start benching 150.
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  25. #25
    ATG for life thehybridpyro's Avatar
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    Originally Posted by Blackice445 View Post
    eat more and lift. it only took me two months to start benching 150.
    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
    Current Goal (Sept 14th)
    Weight 185 200
    Bench 295 315
    Squat 405x2 455
    Dead 405x5 455x5
    Dead 455x1 500x1
    Row 205x5 225x10
    Clean 255 275

    Owe reps:
    JC_Strongman, SkinnyPastyNerd, 9chimaira0x, ben_DL, JohnathanTa, wygdwicfy
    Negs 4 life:
    IronMau5
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  26. #26
    Registered User ironman622's Avatar
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    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.
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  27. #27
    Registered User AlphaShay's Avatar
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    Originally Posted by ironman622 View Post
    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.
    And what was your 5 day split?
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