Ima 15 yr old guy and my 1rm is about 115lbs, yeah, not very good. I weigh about average so something like 123lbs and i've been lifting for about 2 months now. I want to increase my one rep max to 200lbs or more in the next 10 months or so, just wondering if this is a good goal to. I currently increase weight by 5lbs a week, but i will probably slow it down pretty soon. Does anyone got some tips and advice for me in my journey.
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10-13-2018, 06:36 PM #1
any advice on increasing bench press weight
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10-13-2018, 06:43 PM #2
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10-14-2018, 10:44 AM #3
I started working out with weights even lower than that when i was about your age and i benched 220-230lb in a year of training so you can set your goal even higher than 200lb if you ask me. First things first you should learn proper form. Just like the deadlift and the squat your technique is really important for shifting big weights. Another big one is start tracking all of your workouts writing down your sets and reps. You can hut your goals very easily if you stick to it and just give ut your all, you can do sets of 10, sets of 8 or 6 or whatever you want really whatever feels good.
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10-15-2018, 07:00 AM #4
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10-15-2018, 11:03 AM #5
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10-15-2018, 11:05 AM #6
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02-23-2019, 06:52 PM #7
So it's been several months now and my 1rm is now 155lbs. My new goal now is to reach 225lbs 1rm by the end of the year. This seems very achievable to me. I also weigh 132lbs right now, so i did increase my weight quite a bit. I'll probably be 145lbs or so by the end of the year. I also bench three times a week and increase the weight by five pounds every two weeks.
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02-23-2019, 07:02 PM #8
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02-23-2019, 07:31 PM #9
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02-23-2019, 07:35 PM #10
Took me 1.5 years to do it , but I was stupid and overtrained . Weider had this dumbarse idea of benching 3 times a week .
I went from 150 too 180 in that year and a half before I could bench 2 plates .
It’s harder than you think ,and I think your too light.
I know a guy who can bench over 300 pounds and weighs 135 pounds, but he’s a freak of natureMake Misc great again
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02-23-2019, 07:40 PM #11
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02-23-2019, 07:44 PM #12
My hopes are you make it, but don’t get down if you can’t , it takes time .
Make sure you warm up well before going to lower reps with heavy weights . Your young enough that maybe you’ll recoup fast enough if you bench twice a week , but I’d cut it back to once a week and a five rep max .
Finishing heavy is important for me . If I do a light high rep sets one week , the next week heavy weights feel much heavier .
I’ve actually had days where I could barely feel the first rep with 225, but I had to finish my session with two reps of very heavy the prior week .
Do you have a spotter , if so , do negatives with a weight just past what you can achieve without a spotMake Misc great again
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02-24-2019, 03:52 AM #13
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02-28-2020, 07:46 PM #14
Oh yeah, I didn’t end up hitting 225lbs. I had personal things going on and I didn’t make any strength gains from April to July, but after July I got back on it and I’ve almost got it. I’m 16 now and weigh about 155lbs. I benched 195 a couple weeks ago and I bet if I tested now I’d probably hit at least 200. I’m not sure when I’m going to get 225, but I’ve gained a lot of momentum and I’ve been increasing it by about ten pounds a month so probably very soon. Hoping to get it in May.
Last edited by HIdudes; 02-28-2020 at 07:51 PM.
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03-01-2020, 01:57 AM #15
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04-08-2020, 04:49 PM #16
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05-18-2020, 07:06 PM #17
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06-18-2020, 02:00 PM #18
For anyone who sees this thread, I hit 225 today as a one rep max. Finally! It took me like ten seconds to get the bar up with mediocre form, but I did it. I wanted to get it before I turned 17 and I did that. It took more than a year though. Over a year and a half. I had a lot of unnecessary setbacks though. Next big goal is 275. Oh, I also weigh approximately 170lbs right now so 55lbs more than my body weight. I’m also 5’10” if anyone’s curious.
Last edited by HIdudes; 06-18-2020 at 02:07 PM.
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06-26-2020, 04:30 AM #19
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06-26-2020, 09:07 PM #20
You don't NEED to follow a "professionally" written bench program, let alone a bench program at all... I started out just doing whatever on my bench, but always going heavy basically... then I'd follow it up with some shoulders and tricep work whenever I felt like it... made major progress that way and I didn't even know what I was really doing, the only thing you have to know is PROPER FORM.
As of April 2019...
Age: 17
Height: 5"9 / 175 cm
Weight: 129 lbs / 59 kg
Bench: 255 lbs / 116 kg
Squat: 195 lbs / 89 kg
Deadlift: 315 lbs / 143 kg
Overhead Press: 125 lbs / 57 kg
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