How long does it take to increase bench?

[MegaHold]

When you work solely for strength? How long does it take to increase, say starting at 150lbs.

tyty

[7399martyn]

not long. i gained 50lbs on my bench this year alone.

[MegaHold]

Mmk cool give me an example of your typical chest routine for strength. And do you need spotters every workout? I work at home.

[7399martyn]

look up bill starrs 5x5, its what ive been doing all this year.

[Slovakian_Pride]

i got from 132lbs to 264lbs in 10 months. All i did was alter the reps and increase the weight. Linear progression.

[MegaHold]

look up bill starrs 5x5, its what ive been doing all this year.

will do ty.

i got from 132lbs to 264lbs in 10 months. All i did was alter the reps and increase the weight. Linear progression.

So what would be a typical chest workout and how did you change it reps exactly? And how much increase per workout?

I wanna gain size but when I reach say 170 I wanna start going into strength.

[RaveBDK]

not long. i gained 50lbs on my bench this year alone.

My chest mass is increasing, but my bench has only went up like 20 lbs over 5 months....which is nothing. I think it depends on the person....cause my deadlifts have went up like 100 lbs since i started, **** my DB curls have went up 20 lbs....yet ive only gained 20 lbs on the bench! Seems like no matter what I do...**** aint workin....idk why.

My point is, there is no definite way to tell how long it will take you to gain strength...there are times where you will not increase a lift for a few months, then one day, your lift goes up 20 lbs (and the strength stays)...also mass can increase when strength doesnt increase...so it all just depends. Mass doesnt necessarily equal strength...but there tends to be a strong correlation between the 2.

edit: there's no specific amount of strength that you will gain within a designated amount of time, it will just come sooner or later.

[Slovakian_Pride]

So what would be a typical chest workout and how did you change it reps exactly? And how much increase per workout?

I wanna gain size but when I reach say 170 I wanna start going into strength.

I don't follow any routine and my chest workout always different. But usually i'll always do reps between 1-5 on bb and 5-8 on db. I just add weight to the bar each workout and if i feel strong i go for a max.

[The_Cook]

look up bill starrs 5x5, its what ive been doing all this year.

damn, how could you stick with that for a year

[MegaHold]

I wanna be able to bench 250 and atm I bench like 160 cos I don't have a spotter or anything or enough weights to keep increasing... FML

[StickToYourGuns]

I wanna be able to bench 250 and atm I bench like 160 cos I don't have a spotter or anything or enough weights to keep increasing... FML

buy more weights brah. Craigslists is a good place to get weights.


And I work out at home with no spotter either. I just usually don't go below 5 reps and I never max out basically.

[MegaHold]

Yeah it's just hard when you can't got to failure. I can't really progress.

[cespana]

I increased my bench 165 lbs in 8 months. Not something that’s normal tho

[NoGenetics]

It's all programming.

I went from 1RM of 100kg to 130kg in 24 days.