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  1. #1
    Registered User John5078's Avatar
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    How Can I Take My Bench From 225 to 275 In 2-3 Months Recomping?

    Hey everybody.

    I'm currently 19 y/o 5'8 178lbs at just above 20%BF and can bench 225. I really want to be able to bench press 275lbs but I also want to lean out a bit.

    The goal is to get down to 165lbs at 10%BF and Bench Press 275lbs I was wondering what would be the best program to reach my goal?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Unlikely - especially if 225 is close to your neural peak already - if that's the case then further strength improvement requires substantial muscle growth to support it, which is not something likely to happen in a diet.

    This will probably fall on deaf ears but why the obsession with bench press? Train your whole body with equal priority if you have physique goals... I see too many young guys who only seem to take bench seriously and everything else only gets lip service.
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  3. #3
    Time is Muscle ECGordyn's Avatar
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    Smolov or Smolov Jr. on a bulk. It'll be hard while maintaining or cutting.

    As above a balanced program is your best path. Calgary Barbell 8 week or 16 week are good choices.
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    Registered User WolfRose7's Avatar
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    Yeah the only chance here is high frequency and a lot. Of skill improvement.
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    Registered User MG5's Avatar
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    You're probably not going to be able to do that. Doesn't mean you shouldn't try though. Maybe you get to 250, that's still great.

    225 to 275 in only 3 months would be extremely impressive even on a bulk. And for everyone I've ever worked with, I've found bench doesn't go up like squats and deadlifts can.

    If you want a stronger bench, usually benching more is best.

    2-3 times a week, varying rep ranges and intensities. Make sure your set up is spot on, your form and technique. Benching is more than simply pushing a bar away from you. When going for more strength, lifts like bench become more of a technical skill and like anything else, takes deliberate and focused practice.

    Make sure you can recover from the amount of work you're doing.

    But be patient, and don't get discouraged if don't reach you're really unrealistic goal.
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    Originally Posted by SuffolkPunch View Post
    This will probably fall on deaf ears but why the obsession with bench press?
    He wants a better answer for when his buddies ask "Whaddya bench?"

    OP, your bench is fine for someone your age. Keep working at it without any arbitrary deadlines and you'll eventually blow past your current goal of 275.
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    I don't care about numbers, I just go by looks. The last time I tried to do a 1 rep max was in the late 1990's.

    Well, I do care a little about numbers. I'm shooting for 17" for my arms by this time next year.
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    So you want to cut from 178 20% BF to 165 and 10% BF resulting in a net gain of of 6 POUNDS OF MUSCLE GAIN. And increase your bench 50lbs in that same time.

    And you want to do this in 2-3 months.

    The only option to say this would work would get me banned lol.

    Realistically while cutting down that much you would want to hope to maintain 225 as your max.

    Also gaining that much muscle on a cut isn’t realistic. Maintain or adding 1-2lbs? You’re young so perhaps possible.

    But a big bench doesn’t mean you’ll improve aesthetically.
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