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  1. #1
    Registered User HIdudes's Avatar
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    any advice on increasing bench press weight

    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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    Originally Posted by HIdudes View Post
    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.
    Follow a professionally-written full body routine. You can find a couple on the Workouts forum near the top. Follow it EXACTLY.
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    Registered User kaloace's Avatar
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    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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    Originally Posted by HIdudes View Post
    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.
    For stronger bench press you also need strong shoulders and triceps.Increase the weigh on OHP,and close grip bench press.Make sure your form is perfect,and you will progress slowly but surly
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  5. #5
    Registered User bLinkMoore's Avatar
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    Originally Posted by HIdudes View Post
    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.
    Follow a good beginner strength program. There are tons of them in the stickies.
    Increasing frequency is always a good place to start.
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  6. #6
    old woman melDorado's Avatar
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    Putting on weight is good for increasing bench
    retired from powerlifting, retired from the misc
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  7. #7
    Registered User HIdudes's Avatar
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    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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  8. #8
    Age 59 MajorTendonitis's Avatar
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    Originally Posted by HIdudes View Post
    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.
    I’ve got some bad news , your not going to bench 225 by the end of the year . Seems a tad optimistic to me ,but hey , maybe your a one off
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  9. #9
    Registered User HIdudes's Avatar
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    Originally Posted by MajorTendonitis View Post
    I’ve got some bad news , your not going to bench 225 by the end of the year . Seems a tad optimistic to me ,but hey , maybe your a one off
    I think my goal is pretty realistic lol. Could you explain why i won't be able to do this?
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  10. #10
    Age 59 MajorTendonitis's Avatar
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    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 nature
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  11. #11
    Registered User HIdudes's Avatar
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    Originally Posted by MajorTendonitis View Post
    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 nature
    I mean, i am currently increasing my 1rm by like 10lbs a month. I know this will slow down quite a bit throughout the year, but even taking that into account it still seems like i could probably do it. I also will most likely weigh 15-20lbs more by the end of the year.
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  12. #12
    Age 59 MajorTendonitis's Avatar
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    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 spot
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  13. #13
    Registered User FaIIen's Avatar
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    Originally Posted by MajorTendonitis View Post
    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 nature
    He has no clue what he's talking about.


    Keep eating to gain weight and follow a basic linear progression program. Reset when you stall and build back up.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  14. #14
    Registered User HIdudes's Avatar
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    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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    Registered User edinm17's Avatar
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    Shouldn’t be too hard, got it within 2 months myself.
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    Registered User HIdudes's Avatar
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    Originally Posted by edinm17 View Post
    Shouldn’t be too hard, got it within 2 months myself.
    Almost got it. I hit 210lbs today as my 1rm and I’m doing 5x5 for 185lbs. I’m hoping to get it sometime in May
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  17. #17
    Registered User HIdudes's Avatar
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    Well it’s May and I hit a little plateau. I switched my training routine to be more hypertrophy based and im not longer doing 5x5. So yeah, maybe sometime in June.
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    Registered User HIdudes's Avatar
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    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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    Originally Posted by HIdudes View Post
    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.
    Good job dude
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    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.
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