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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01-12-2011, 11:17 AM #1
How much time from bench 1 plate to 3 plates?
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01-12-2011, 11:20 AM #2
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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01-12-2011, 11:21 AM #3
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01-12-2011, 11:22 AM #4
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01-12-2011, 11:22 AM #5
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01-12-2011, 11:24 AM #6
- Join Date: Jun 2009
- Location: West Virginia, United States
- Age: 37
- Posts: 645
- Rep Power: 405
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.
--My Training Log
http://forum.bodybuilding.com/showthread.php?p=699457271
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01-12-2011, 11:26 AM #7
This explains it:
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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01-12-2011, 11:27 AM #8
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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01-12-2011, 11:28 AM #9
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01-12-2011, 11:29 AM #10
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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01-12-2011, 11:30 AM #11
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01-12-2011, 11:31 AM #12
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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01-12-2011, 11:32 AM #13
- Join Date: Jun 2009
- Location: West Virginia, United States
- Age: 37
- Posts: 645
- Rep Power: 405
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.
--My Training Log
http://forum.bodybuilding.com/showthread.php?p=699457271
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01-12-2011, 11:40 AM #14
- Join Date: May 2010
- Location: Arizona, United States
- Age: 49
- Posts: 1,854
- Rep Power: 1155
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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01-12-2011, 11:43 AM #15
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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01-12-2011, 11:45 AM #16
I think that people who are new to lifting benefit from more frequency.
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01-12-2011, 11:50 AM #17
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01-12-2011, 11:50 AM #18
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01-12-2011, 11:50 AM #19
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01-12-2011, 11:54 AM #20
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01-12-2011, 11:58 AM #21
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01-12-2011, 12:03 PM #22
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2805
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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01-12-2011, 12:08 PM #23
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.
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01-12-2011, 12:09 PM #24
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01-12-2011, 12:40 PM #25
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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01-12-2011, 12:44 PM #26
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2805
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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01-12-2011, 12:53 PM #27
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03-25-2011, 01:14 PM #28
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03-25-2011, 01:20 PM #29
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03-25-2011, 01:28 PM #30
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