If you've been training for over a year and can't bench 225...

[superkhurram]

i believe in the power of the mind. you're right OP...with good planning you can achieve pretty much everything. a lot of people will fail because of the mental factor. they just don't want it. i realized that back when i was struggling. you gta want it Bobby! you have to want to win! back in the days, i used to lift weight like i was Goku, I'd go all out everytime, but now that I look back, I did not. I could've trained smarter; focused on conditioning and endurance, but I was trying to cheat myself by lifting huge weights.

I've hit some pretty big numbers in the gym, but I feel thats on account to the amount of years I've worked out. I'm not gonna call myself an expert by any means, but I'm probably the strongest and smartest I've been....

when it comes to the Bench, I've hit 205*3 on Incline most recently

in the past I used to Bench in the Smith, but don't any more. In the smith, I pushed like 295 flat, and 275 incline...dunno if that'll relate to a 225 bench lol but dont care, I know I'm not a fuking pussy

[Mathematics]

You completely ignored my last statement. I would go so far to say that you could take a population of 100 healthy males. They can be fat (no heart problems), or completely skinny like how I started out. You can get them a great coach like Rippetoe. There will most likely be somebody in that group who does not make it to 225 in a year.

It's ok OP.

Edit: before you rip on me or ask what happened. I wound up injuring myself right when I started out lifting. 2nd degree strain in the right shoulder from benching. Sucked because it held me back at least 3 months.

My whole reply was addressing your last paragraph was it not?

If the 100 health males you choose stick to the training program, eat exactly as they are told, get adequate rest, then I'd have to disagree and say that all 100 of them should be able to bench 225.

Obviously in the real world, injuries occur, things can happen that stop you from training for periods of time etc but excluding these situations they should all make it.

Would be very interesting for somebody to actually complete this study.

[Addyman]

What program did you use? Did you make an effort to learn decent technique? What was your diet? How many workouts did you miss? How much sleep did you get? Did you drink alcohol often?

3 months bro-split, 6 months SS 5x5 (with accessory work), 3 months compound-focused split, 2 months PHAT
GOMAD bulk 500 calories over maintenance all year round
Gym 4-5 days/week, 1hr 30 mins
7-8 hours sleep
Cut out alcohol completely (see sig) (no FA)

Went from 108 lb to 150 in just over a year.
tfw called out for doing it wrong

[anonymous]

As far as I know there are no relevant studies available, but do you think 15lb a month on the bench is unreasonable for an absolute beginner?

The point of time for which it becomes unreasonable will vary from person to person.

[Schoonmaker]

I didn't once say you are a failure if you can't get 225 within a year, only that you are doing something wrong!

Again, Rob Riches claims a 550lb squat and a 550lb deadlift. He may train in the high rep range but he is still getting stronger. You should be aiming to increase the weight you're lifting regularly! You will find it difficult to find a natural lifter who looks good and is not strong.

I have been training for 2 years now and do not claim to know all the answers, but I do know that to gain muscle you have to get stronger.

The thread is not meaning to offend anybody, but to state that everybody has the potential to bench 225 within their first year, whether they choose to believe that or not.

Well If you can't do a said thing, you're obviously failing in it.

But fair enough. If both of their claims are true, I guess you are right. However, you never see or hear them speak about how they are doing a strength program which underlines more of what I said initially. They both train for long periods of time. Is it really a weird idea that strength just comes a long with it without having to specially focus for it?

[mstatefan91]

My whole reply was addressing your last paragraph was it not?

If the 100 health males you choose stick to the training program, eat exactly as they are told, get adequate rest, then I'd have to disagree and say that all 100 of them should be able to bench 225.

Obviously in the real world, injuries occur, things can happen that stop you from training for periods of time etc but excluding these situations they should all make it.

Would be very interesting for somebody to actually complete this study.

I agree that it would be interesting. You would have to immediately "discredit" somebody if they got injured or something else which is what would make it tricky.

Point is, neither one of us knows until somebody takes the time to do the research/experiment.

[Reef58]

As far as I know there are no relevant studies available, but do you think 15lb a month on the bench is unreasonable for an absolute beginner?

You are making definitive claims based on sketchy information at best? How many months are you talking about? There may be folks out there who can add 15 pounds one month and 5 pounds the next. Folks are different. I don't disagree a 225 pound bench is not a lofty goal, but not everyone will make it. Some will fail due to poor habits, and others may fail due to genetics, and finally some don't care.

You also cannot disregard the learning curve.

[peglegsteve]

I don't eat enough to grow muscle. Too afraid to eat much and get fatter. 1200-1500 calories a day is my limit. **** being fat.

[Mathematics]

Well If you can't do a said thing, you're obviously failing in it.

But fair enough. If both of their claims are true, I guess you are right. However, you never see or hear them speak about how they are doing a strength program which underlines more of what I said initially. They both train for long periods of time. Is it really a weird idea that strength just comes a long with it without having to specially focus for it?

They may not be on a strength program but you can be sure they are progressing in some way or another, either getting an extra rep or two each workout or trying to put the weight up by a couple of pounds every couple of weeks or whatever. If they were to stick with the same weight every week for a year and complete the same number of reps, they wouldn't get anywhere. It is all about progression. You don't neccessarily need to focus on strength but you MUST progress in it.

[mezhei]

OP is right.
Everyone is a total ******* pussy or doesn't know wtf they're doing if they can't bench 2 plates in 1 year.

I was 300lbs fat ******* benching 85lbs MAX when I started. Lost 80lbs in a year & was benching 2 plates by the end of the year.
And I have shietty dreamer genetics.
I did starting strength.

So at 143lbs i should be benching 225lbs? I started from 118lbs bodyweight and barely benched the bar for 8 reps, now i bench like 120 for 6.

I know i am weak as ****, my legs are better tho and my strongest point.

[momo5]

I don't even do barbell I only do dumbells brah.

[Mathematics]

You are making definitive claims based on sketchy information at best? How many months are you talking about? There may be folks out there who can add 15 pounds one month and 5 pounds the next. Folks are different. I don't disagree a 225 pound bench is not a lofty goal, but not everyone will make it. Some will fail due to poor habits, and others may fail due to genetics, and finally some don't care.

You also cannot disregard the learning curve.

15lb a month was not a definitive claim, But I think you would struggle to find anybody who could not increase their bench by at least 15lb a month for the first 2 or 3 months as a complete beginner.

Obviously the learning curve has to be accounted for. Many people have been training for 3 years and still do not know much more than when they started. These are the people that are doing it wrong.

Obviously most people will be doing it wrong at the start and that is why they won't get to 225 in their first year. That is what my OP is saying. If you don't get to 225 in your first year you were doing it wrong which is completely understandable. 95% of people will be doing it wrong.

[evanray]

You make a valid point. I think it's just the fact that we get in a rut at staying in the same weight and routine.

[Comboking]

Or OP benched 315 within a year of training at 165 bodyweight.

5'8

[Bignate65]

Yeah I don't train to get better at lifting weights, so how bout you take a step back; AND **** YOUR OWN FACE

[Enso]

Deadlift 506lb, atg squat 400lb, parallel squat about 480lb.

Here is 360 x 4 hamstrings to calves.



Hard to see that it is atg from camera angle so: 320 x 3 front squats

I disagree with your OP, but nonetheless that is good lifting there. Only thing to say is that on your front squats (yes, heavy weight so it will happen) is that your adductors seem tight which is making your hips/low back recurve at the bottom since your knees are not able to drive outwards enough to keep your torso more erect. Perhaps squeezing your glutes and then serratus/rib cage/lats/core in sequence then screwing your feet into the ground (externally rotating your femur) can help (will help you be better able to sit 'back' in the bottom position). Kelly Starrett has some great mobility drills on his site mobilitywod than can help.

[Wolvuk]

At 200 right now, gym anniversary in one month. You've inspired me man, going to get to that 225 if it kills me.

[Sullivan0930]

Agreed. Coming up on my first year of actually training and taking it serious, can bench 225x4 and 245x1.

[mezhei]

brahs respond, how much should i be benching for my bodyweight? 13/14 percent bf. Lifting srs for 8 months, but did not ate enough or had a bad routine.

[Mathematics]

brahs respond, how much should i be benching for my bodyweight? 13/14 percent bf. Lifting srs for 8 months, but did not ate enough or had a bad routine.

Impossible to say, but if you had ate enough and had a good routine, you'd probably be benching 180-200lb

[DirtNastyBaby]

First day in the gym never lifting before I maxed 180, year later reping 225x10 for 3 sets

now I ****s with 265 for reps. this is 2 1/2 years later

[mezhei]

Impossible to say, but if you had ate enough and had a good routine, you'd probably be benching 180-200lb

if you saw me in irl you would certainly not think that, i have big legs in comparison to my pumped 13 inch arms lol. I can't even bench 132lbs (dead srs). Could probably bench it now if i were fresh, but i did not try 1rm for a while. Squat; 145lbs x 8 btw.

[Quickstrike]

I stopped benching for a bit then started it back up again. Heavy cable rows helped me tremendously.

In case any of you didn't know. Work yo upper back for bench gains, you sluts!

[Mathematics]

if you saw me in irl you would certainly not think that, i have big legs in comparison to my pumped 13 inch arms lol. I can't even bench 132lbs (dead srs). Could probably bench it now if i were fresh, but i did not try 1rm for a while. Squat; 145lbs x 8 btw.

That's why I said if you ate enough!

[VelvetKush]

Something basic like starting strength, 5/3/1, a 5x5 etc. Pick a routine, stick to it and see results.

What do you think about PHAT? I'm basically starting all over again. Used to be able to DL 315 5x5....now I can't do 185 5x5. Went from 186 lbs to 160 lbs in a year because of severe depression. Should I do PHAT or 5/3/1? I already did StrongLifts and it was boring so I don't like SS.

[mezhei]

That's why I said if you ate enough!

Fuk i feel depressed as **** right now being so weak. Even tho people irl have commented that ive gained some size (from 118lbs to 143lbs, but alot of weight went to my legs)

I try to focus on my form alot.

[Mathematics]

What do you think about PHAT? I'm basically starting all over again. Used to be able to DL 315 5x5....now I can't do 185 5x5. Went from 186 lbs to 160 lbs in a year because of severe depression. Should I do PHAT or 5/3/1? I already did StrongLifts and it was boring so I don't like SS.

Honestly don't know much about PHAT but if it involves a progressive increase in your lifts then it is good.

5/3/1 is one of my favourite programs, very good results and you set new PRs every week! As long as you do the 4 main lifts as the program tells you can basically choose what else to do yourself too, so you don't have to get bored.

[brockybrah]

Benched 200 within 10 months of working out, wasn't strong at all when i started. Fast forward another year and my bench is actually a little lower, mainly because i barely bench/workout chest. Kind of agree with OP, although there are perfectly healthy males who just don't have a lot of testosterone/good weightlifting genetics whom it would definitely take more than a year

[Quadzillas]

Or OP didn't. Who gives 2 chits about strenght anyway?

Stats: 6'1", 165 lbs.

Apparently you don't give a chit about eating.

[Mathematics]

Fuk i feel depressed as **** right now being so weak. Even tho people irl have commented that ive gained some size (from 118lbs to 143lbs, but alot of weight went to my legs)

I try to focus on my form alot.

At your weight you just have to keep eating more, 143 is not too bad but you will feel a lot healthier once you get past 150!