I bench about 70 LBS x 5 comfortable, I could prob bench it x6 or x7 If I really wanted. I want to move up to 150 because in my Highschool thats considered really good. Does anyone know how long it would take approx. (Keep in mind I am 14) Is rippetoes best for gains like this? And what kind of excercises should I have in my workout to supplement this goal?
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Thread: 150 Lbs Bench Press
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05-27-2010, 06:12 PM #1
150 Lbs Bench Press
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05-27-2010, 06:16 PM #2
Rippetoes is ideal as it is tailored towards beginners seeking strength gains. Bench pressing involves triceps too aid in the lift, with that said having strong triceps along with shoulders and chest will help you acheive your goal more effectivley.
Workout Log - http://forum.bodybuilding.com/showthread.php?t=122921511
"It's best to rise from life like a banquet, neither thirsty or drunken." - Aristotle
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05-27-2010, 06:24 PM #3
Well it depends how long you've been lifting for. I started about 3 months ago at 14 and could only bench 115 like 4 times and I sucked compared to the other football players. Now I just benched 170 pretty solid. When you start out, your bench press will really progress because your form is still developing and you still need to get the form of the exercise. Your bench will go up every week when you start benching or when you are bulking, so add a little bit of weight every week and try to do the same amount of reps. To increase bench pressing, the most important exercises in my opinion are the bench press of course, incline bench press, close grip bench, and skullcrushers. All of these strengthen your chest, but also the triceps. Your bench will go up if you do these exersises. Ripptoes is a good way to increase bench, but instead of having 3 sets for 5 reps in bench I'd work in 5 sets for 5 reps. Incline 3 sets for 8 reps and close grip 3 sets to 8 - 10 reps. Find a good bulking diet too, around 2800- 3000 calories and 1g of protein/bodyweight. Good luck bro, and the most important is the intensity.
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05-27-2010, 06:27 PM #4
- Join Date: May 2010
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05-27-2010, 06:43 PM #5
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05-27-2010, 06:49 PM #6
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05-27-2010, 10:19 PM #7Awesome! I hope to hit 200 by Gr.11.
In this small town it is considered good.
And, I will up the bench press to 5x5. I already do a Tricep excersice, I will keep on with that. Thanks for the help! Repping Second poster.
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05-27-2010, 10:22 PM #8
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05-27-2010, 10:46 PM #9
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05-27-2010, 10:48 PM #10
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05-27-2010, 10:48 PM #11
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05-27-2010, 11:12 PM #12
- Join Date: May 2010
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05-27-2010, 11:21 PM #13
- Join Date: Aug 2009
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try GOMAD, gallon of milk a day, or even 1/2 gallon a day, it will really help get in thos extra calories and your strength will be through the roof, even more so since ur just starting out and u will be gaining a ton of strength and muscle. aim for about 3000 calories a day and adjust from there if ur not gaining atleast 1 lb a week
reps for life
slowbus
rep back 400+
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05-27-2010, 11:28 PM #14
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05-27-2010, 11:33 PM #15
Actually benching 150 should not take a year. Maybe a few months max if your training and eating right. First you should do some key things which will improve your bench dramatically. You need to get your form down search the supersite for articles on bench form. Also check out www.criticalbench.com I'm sure you'll find some useful info on there too. Secondly you must train your whole upper body to make great progress on your bench. That means training your triceps and shoulders they are used heavily while benching. Don't forget to train your back as well and don't neglect your core and abs. They give you the platform and base while benching. Oh and do some work with the dumbbells, doing flat, and incline bench. They require more muscle balance and stability so they are harder and will build up smaller stabilizer muscles which will help increase your barbell max. Also by using dumbbells they will help even out the strength between both your arms, that way one is not weaker than the other.
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05-27-2010, 11:36 PM #16
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05-28-2010, 12:04 AM #17
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05-28-2010, 04:10 AM #18
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05-28-2010, 05:24 AM #19
- Join Date: Dec 2009
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Creatine + protein
You probably think you're eating a lot, but in fact aren't.
Add a tablespoon of peanut butter at the end of every meal and snack on it during the day too.
Drink plenty of milk after a workout.
Ignorance.
Creatine and protein are completely safe for your age or any age for that matter.
Don't be so ignorant please.
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05-28-2010, 05:25 AM #20
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05-28-2010, 09:36 AM #21
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05-28-2010, 09:54 AM #22
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05-28-2010, 09:45 PM #23
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05-28-2010, 10:36 PM #24
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05-28-2010, 11:04 PM #25
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05-29-2010, 12:21 AM #26
- Join Date: Sep 2009
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When training to gain the best strength and size gains I personally use a 5day split, but when training just for size as a main priority I use a 3day on 1day off. Basically what I'm saying is that you should try a 5day split, because on a 5day split (I myself) was able to up the weight/reps every time I got back to my chest day.
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05-29-2010, 01:10 PM #27
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10-03-2018, 12:44 PM #28
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10-03-2018, 03:00 PM #29
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04-06-2021, 09:25 PM #30
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