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  1. #1
    Registered User dcalinescu's Avatar
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    Thumbs up How much time from bench 1 plate to 3 plates?

    Hi Guys,

    I'd like to know how much time it would take for someone that is very educated in ways of training and takes good supplements to get from 1 plate ( 125 pound )x 5 rps bench to 3 plate (305 pounds) x 5 reps bench? What would be a realistic expectation ? Does 2 years sound good?

    Personally I've managed to get from 90 x 7 pounds bench to 175 x 7 pounds in 8 months

    Regards,
    Dan
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  2. #2
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    Years. Lots of them. Many. I benched 205lbs the first time I ever lifted, and it tooke my 2+ years to get 315lbs for a single.
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    Originally Posted by spiderman997 View Post
    Years. Lots of them. Many. I benched 205lbs the first time I ever lifted, and it tooke my 2+ years to get 315lbs for a single.
    You were doing something terribly wrong...
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  4. #4
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    Originally Posted by Ka0s View Post
    You were doing something terribly wrong...
    Well, dropping from close to 300lbs to 170lbs probably had something to do with my sloooow ass strength gains=P
    2 years would still be very quick to get a 315lb bench IMO.
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  5. #5
    SFW & GFH!!!!!! im2manly's Avatar
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    Originally Posted by Ka0s View Post
    You were doing something terribly wrong...
    yea seriously wtf were you doing.
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  6. #6
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    I think a lot depends on your age, previous lifting history, diet, and supplementation. First day I walked in the gym 18 months ago I could only bench 135 lbs once. Within 7-8 months I singled 315 pretty easily. Add another 10 months on I'm generally doing my sets of 6 or 8's (depending on energy levels) with 315. Just keep at it man, if you want to get strong just make sure to train for strength and power.
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  7. #7
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    Originally Posted by im2manly View Post
    yea seriously wtf were you doing.
    This explains it:

    Originally Posted by spiderman997 View Post
    Well, dropping from close to 300lbs to 170lbs probably had something to do with my sloooow ass strength gains=P
    2 years would still be very quick to get a 315lb bench IMO.
    I was a bit skeptical that he benched 205 his first time but if he was 300 BW that would explain it

    IMO someone who started at 205 bench would get to 315 way faster than 2 years (if they weren't doing a drastic cut)

    @Spiderman: you benched 315 at 170? mirin'
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  8. #8
    Registered User dcalinescu's Avatar
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    Thanks

    Thanks guys, man this board rocks, so many ppl on it...

    Man ive been training for 8 months now, and i took my first 1 week break, when i came back my bench went up 20 pounds i couldnt believe it,

    how many weeks do you guys train before taking one off?
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    Originally Posted by dcalinescu View Post
    Thanks guys, man this board rocks, so many ppl on it...

    Man ive been training for 8 months now, and i took my first 1 week break, when i came back my bench went up 20 pounds i couldnt believe it,

    how many weeks do you guys train before taking one off?
    6-8 for me
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  10. #10
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    Originally Posted by Ka0s View Post
    I was a bit skeptical that he benched 205 his first time but if he was 300 BW that would explain it

    IMO someone who started at 205 bench would get to 315 way faster than 2 years (if they weren't doing a drastic cut)

    @Spiderman: you benched 315 at 170? mirin'
    Fatty strength man. It's only one step above retard strength. It's great to out bench the skinny guys, only to find out that it take you a month to add 5lbs to the bar, and it only takes them a week =P
    Are guys really hitting 315lbs within a year of training? I must be out of the loop, that seems nuts.
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  11. #11
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    Originally Posted by spiderman997 View Post
    Fatty strength man. It's only one step above retard strength. It's great to out bench the skinny guys, only to find out that it take you a month to add 5lbs to the bar, and it only takes them a week =P
    Are guys really hitting 315lbs within a year of training? I must be out of the loop, that seems nuts.
    Not me, prob took at least 2.5-3 years
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  12. #12
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    Originally Posted by dcalinescu View Post
    Thanks guys, man this board rocks, so many ppl on it...

    Man ive been training for 8 months now, and i took my first 1 week break, when i came back my bench went up 20 pounds i couldnt believe it,

    how many weeks do you guys train before taking one off?
    It depends on your training style. I powerlift for example, so I typically train hard for 3 months for a meet, and then take a full 4-6 weeks deload after it's over. If you do an aggressive bodybuilding program like DC, you might need to take a week off often, couple months or so. On a split, you could go a long while for sure unless you were really going heavy. Just take it when you feel like you will need it.
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  13. #13
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    Originally Posted by dcalinescu View Post
    Thanks guys, man this board rocks, so many ppl on it...

    Man ive been training for 8 months now, and i took my first 1 week break, when i came back my bench went up 20 pounds i couldnt believe it,

    how many weeks do you guys train before taking one off?
    I've never taken one full week off yet, I'm going to the 1st week of February, my body is torn all to hell haha. When I start to feel like sh!t I'll generally do more volume training and incorporate other body parts to get everything done in 3 days (SUCKS!), but then I take 4 days off, which generally fixes any ailments I may have from months of torture in the weight room.
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  14. #14
    has a long telomere ArizonaEli's Avatar
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    I went from about 165# my first bench (ever) to 290# in about 4ish months. Newbie gains are/were sweet. I backed up a couple cycles and am just starting to make my run at breaking 300# -- I am guessing I'll get 315# inside of my first year.

    If deload weeks count as a week off, I take a week off every 5ish weeks. If not, then I haven't taken a full week off of training since I started 7 months ago.
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  15. #15
    Registered User dcalinescu's Avatar
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    Smile my program

    Starting to get a little off topic but my program is:

    monday : bench (4 exercise of 3 set ) / bicep (3 exercise of 3 set )
    tuesday: back ( 5 exercise 3 set)
    wednesday: cardio / stretch / abs
    thursday: shoulder ( 5 exercise 3 set )/ tricep ( 3 exercise 3 set)
    friday: legs ( 5 exercise 3 set )
    sat / sun : off

    Thinking of going on like this for 6 weeks and 1 week off and start agian,

    Simply trying to get muscular physique.

    what you guys think of this?
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  16. #16
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    I think that people who are new to lifting benefit from more frequency.
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  17. #17
    Registered User dcalinescu's Avatar
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    Originally Posted by Ka0s View Post
    I think that people who are new to lifting benefit from more frequency.
    8-9 months of intense training = still "new to lifting" ?
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    Originally Posted by Ka0s View Post
    I think that people who are new to lifting benefit from more frequency.
    I think everyone benefits from higher frequency. Just my opinion though.
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  19. #19
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    Originally Posted by dcalinescu View Post
    8-9 months of intense training = still "new to lifting" ?
    Didn't realize you had been training that long, nah you're not really new to lifting. But I still think you should train each bp 2x a week
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    Originally Posted by dcalinescu View Post
    Hi Guys,

    I'd like to know how much time it would take for someone that is very educated in ways of training and takes good supplements to get from 1 plate ( 125 pound )
    I believe 1 plate is 135... I know cause im asian...

    And 25lb plates on each side is 95lbs...
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  21. #21
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    Originally Posted by dcalinescu View Post
    Starting to get a little off topic but my program is:

    monday : bench (4 exercise of 3 set ) / bicep (3 exercise of 3 set )
    tuesday: back ( 5 exercise 3 set)
    wednesday: cardio / stretch / abs
    thursday: shoulder ( 5 exercise 3 set )/ tricep ( 3 exercise 3 set)
    friday: legs ( 5 exercise 3 set )
    sat / sun : off
    Im not an expert or anything... but I think bench and triceps are supposed to be the same day. Back and biceps are supposed to be the same day.
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  22. #22
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    It has taken me about 2.5 years to double my bench press weight. However let it be said that for 9 of those months I was stuck in a db only gym (where the heaviest was 32kg) and for the majority of my lifting experience I've done routines that weren't optimal for strength gains. Now I've gotten better and the increases in strength have also come faster.
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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    Originally Posted by dcalinescu View Post
    Hi Guys,

    I'd like to know how much time it would take for someone that is very educated in ways of training and takes good supplements to get from 1 plate ( 125 pound )x 5 rps bench to 3 plate (305 pounds) x 5 reps bench? What would be a realistic expectation ? Does 2 years sound good?

    Personally I've managed to get from 90 x 7 pounds bench to 175 x 7 pounds in 8 months

    Regards,
    Dan
    No offense Dan, but if you are very educated in ways of training you would already know that no one can give you the answer to your question. There are so many individual variables...

    All you can do is train smart and monitor your progress. If you stall, time to switch things up. Keep pushing until you reach your goal.
    Best of luck.
    Always late to the party.

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    SFW & GFH!!!!!! im2manly's Avatar
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    Originally Posted by Ka0s View Post
    But I still think you should train each bp 2x a week
    at least
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  25. #25
    Registered User dcalinescu's Avatar
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    Thanks for the answers guys.

    By saying training each bodypart twice a week, would doing bench once day and direct triceps another day considered multiple times a week ? To train everything twice a week you would need a 3 day split with only 1 day off that seems overtraining for me....
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  26. #26
    Registered User matjusm's Avatar
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    Originally Posted by dcalinescu View Post
    Thanks for the answers guys.

    By saying training each bodypart twice a week, would doing bench once day and direct triceps another day considered multiple times a week ? To train everything twice a week you would need a 3 day split with only 1 day off that seems overtraining for me....
    Once a week and twice a week aren't the only options. Say for example you have a 3 way split, you could organize it this way:
    Monday: Day 1
    Tuesday: Day 2
    Wednesday: Rest
    Thursday: Day 3
    Friday: Day 1
    Saturday: Rest
    Sunday: Rest (or begin the cycle from here again)
    Monday: Day 2
    Tuesday: Day 3

    And if you want to get stronger at a lift, training it just once a week is probably not enough. Do it more often like every 3-6 days or so.
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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  27. #27
    Registered User dcalinescu's Avatar
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    Originally Posted by matjusm View Post
    Once a week and twice a week aren't the only options. Say for example you have a 3 way split, you could organize it this way:
    Monday: Day 1
    Tuesday: Day 2
    Wednesday: Rest
    Thursday: Day 3
    Friday: Day 1
    Saturday: Rest
    Sunday: Rest (or begin the cycle from here again)
    Monday: Day 2
    Tuesday: Day 3

    And if you want to get stronger at a lift, training it just once a week is probably not enough. Do it more often like every 3-6 days or so.
    That sounds good I will revise my program, thanks Matju!
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    Registered User dautio's Avatar
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    Originally Posted by dcalinescu View Post
    Hi Guys,

    I'd like to know how much time it would take for someone that is very educated in ways of training and takes good supplements to get from 1 plate ( 125 pound )x 5 rps bench to 3 plate (305 pounds) x 5 reps bench? What would be a realistic expectation ? Does 2 years sound good?

    Personally I've managed to get from 90 x 7 pounds bench to 175 x 7 pounds in 8 months

    Regards,
    Dan
    clearly you're dumb as **** and not going anywhere in weight lifting. it is basic fundamentals that 1 plat is 135, 2 plates is 225, and 3 plates is 315. get your **** together.
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  29. #29
    Registered User changemyoil66's Avatar
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    Originally Posted by dcalinescu View Post
    Hi Guys,

    I'd like to know how much time it would take for someone that is very educated in ways of training and takes good supplements to get from 1 plate ( 125 pound )x 5 rps bench to 3 plate (305 pounds) x 5 reps bench? What would be a realistic expectation ? Does 2 years sound good?

    Personally I've managed to get from 90 x 7 pounds bench to 175 x 7 pounds in 8 months

    Regards,
    Dan
    FIrst off usually 1 plate is 135. bar should be 45lbs. so 3 plates is 315. but it would take you years. Ive been training for 8 years and only can do 300 1rm. But I dont train for powerlifting, more bodybuilding focus.
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  30. #30
    Registered User JustinT24's Avatar
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    Originally Posted by dautio View Post
    clearly you're dumb as **** and not going anywhere in weight lifting. it is basic fundamentals that 1 plat is 135, 2 plates is 225, and 3 plates is 315. get your **** together.
    you made an account to necro bump a 3 month old post?
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