Can You Bench 405lbs DRUG FREE?
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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0:00 405 IMPOSSIBLE Natty?
1:11 My Qualifications
2:15 Harm Caused
6:10 The Initial Comment
8:20 Body Weight
11:12 How Much Can Your Frame Hold?
13:16 What Percent of Men Can Do It?
14:35 Tricks to Help Get There
17:30 How Many People Have Done 400 In Powerlifting?
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Hey Alex, quick question. Can deadlifts help someone with lumbar arthritis? I got degenerative disc disease in my l4 to s1, but I feel as though doing actual lifting would benefit my back/lumbar and help me in the long run.
th-cam.com/video/4Vv5CsP1pAg/w-d-xo.html
@@glenros516back lift? What's the other name
Alpha destiny did and he was also under 200lbs. Which is extremely impressive more than 2x bw
Im a small guy about 5'5" 175 I've hit 225 for 8 reps I probably could hit between 260 maybe 275 at the most. This as a person that has a regular job I'm now 42. I might get an hour and a half or 2 hours in a day of lifting. I can't hit those numbers now maybe 250.
My point is yeah 405 should be possible for a 5'10 200lb man that has the time to make it happen. 400lb bench 500lb squat 600lb deadlift are competition numbers. Most that work a regular job just doesn't have the time in the day to make that happen.
I believe a 250lbs bench a 350lbs squat and 405 pound deadlift should be achievable for most people who dosent have the time to put hours a day into training
I bench 40.5 lbs naturally.
That’s nothing, try 4.5 KILOGRAMS, ALL NATURAL 💪
I can overhead press 45 lbs for 12 reps
@@bugdog81 Impossible!
@@jeffreyquinonez8964 No way! You're a liar.
@@jeffreyquinonez8964 tren impossible
Yes, it is possible.. I have benched 462 lbs drug free, but what people don't see are all the sets, reps, and different exercises I did for 19 years to get there.. Most people never reach these numbers because they either give up or get injured along the road..
Have you logged your sets and reps from the start?
@@MrClassicmetal yeah, actually I have logged a majority of my workouts in analog logbooks since 2003-2004..
@@Mattias8612 And when you look back through those logs, that's when you truly realise how much work it actually took to get there, I bet. You'll be like, "What the hell, did I really put in _that_ much work???!!!"🙂
Damn That’s my goal to stay that consistent my whole life inshalah
What was your height and weight when doing that? How much did you squat? I've seen some good benchers but that was about all they did, is why I asked... Had some buddies that mainly bench and caught up with me fast, weak on most other things
Man, I'm 52 years old, and I've been seriously lifting for 5 years. I recently hit a bench PR of 305. My goal has been 315, and I'm almost there. But you'd better believe that when I hit 315 I'm going to up my goal. I may never hit 405, but that doesn't mean I won't try.
At 52, doing 305, is getting to 400 on a bench going to do more for you than staying at 305, increasing VO2 MAX, agility, etc. If you are in the top third for strength, any gain in strength is going to improve health very minimally. You are like in the top 0.0000001% for bench strength for your age. If one of these you are in the bottom half, a small increase will help health massively. Focus should be on your weakest point. On the other hand, last chance to get to that 400lb bench, if you don't do it now, you won't we able to bang on about doing a 400lb bench when you are 90
@@brucejensen3081 A fellow Peter Attia listener? I think most people watching this channel aren't really thinking about their overall health or even longevity, much. They have the powerlifting bug and they just want that max to go up, they're probably not much interested in zone 2 cardio. If that is the only thing that motivates them, then it's way better than doing nothing (if that is the alternative). I agree, though, if you really care about holistic health and longevity, then you get diminishing returns after a point and may even be hurting other aspects of health past a certain point. That said, the people who live the longest are skinny endurance types who eat virtually nothing and look awful, so there would be many people who'd rather shave a few years off and go out still looking jacked.
@@PinataOblongata yeah I don't mind his stuff. The skinny endurance types do have issues with being too skinny and weak later in life, as falls tend to be the biggest killer in the elderly.
@@brucejensen3081 Yeah, and I recall that the actual issue there was a lack of fast-twitch muscle allowing them to throw their leg out to catch them before a fall, so it stands to reason that resistance training should reduce hip breakage and the like.
@@PinataOblongata some have very low fat too, and some fat around organs protects them from knocks. Also lifting heavy does increase bone density
Apparently everyone in the comments can bench 400+ lbs
And none of them have a single video of themselves lifting
Really makes ya think
I've only ever seen one natty 405 bencher and he was an absolute unit and 300lbs
I've known quite a few who publicly claim to be natty and very much weren't
@@PaintDryLifting it’s normal for people not to upload and film everything they do, some are happy with just having hit it and don’t need video evidence for an internet argument
I don't know a single 405+ bencher without at least one video of them doing it.
I know plenty of liars without videos tho
I benched my 405 in 1985 before anyone had a camera phone and that's just how it is for a lot of us. I'm 68 years old now with no reason to lie in this anonymous forum but you believe what you want.
It takes time to get that strong for most people and older guys usually aren’t as big on filming everything
This is one of the strongest comment sections on the interweb.
Guys are doing it after 3 years of training, weighing under 180 lbs and even when suffering with severe learning difficulties (one guy spelled virtually every word wrong).
Oh yeah, everyone is benching 405 these days, haven’t you heard? I don’t understand what they get from lying… anyone benching 4 plates would have a video of it on their page…
@@matthewminogue3276it is kinda sus tbh
@@matthewminogue3276and those of us who do have videos of it know this whole video is a meme that will leave gullible kids with average genetics injured, fat and frustrated
@@matthewminogue3276 why?... do you train for yourself or for someone else.... i've never in my life had the idea of recording ANY training i've ever done, let alone with the express idea of putting it online.... what a broken generation that can't fathom idea of not living in lavish internet points
so gross
Most are lying. Reddit is exactly the same with the lies. All hulks online.
That said, Bromley et. al. all talk the same mess about the MIND. chances are he was just born larger, found out he was good at lifting things, and got into stuff that allowed him to lift heavy things. This is how most powerlifters find themself in this arena. His MIND has nothing to do with it lol NOTHING- he had the right genetics for the sport. Period.
It’s not just him, though. Most of the TH-camrs in this field do the same because it kills the likes/views once you tell them genetics will determine your strength and size limits, no matter how they train. I get it. You don’t want to tell them the truth because they’ll never come back.
Even Dr Mike is guilty of this, but not to the degree others are. He had the stones to claim roids only responsible for around 10% more development of the physique than natty- which is a total lie. Even a high schooler knows this is bs. Try 50% and you’re closer to the truth.
Most naturals will NEVER bench 405. Be real. You can’t hack your genetics, which include tendon attachment, muscle cell size/number/ bone structure, etc. Stop trying to sell these guys the soap 🤪
I got 380 at the gym fully natural, definitely possible
Depends on genetics mate, just cause you got close doesnt mean everyone can.
Cool, now get to 405
@@larsenconditioning6742 no ones arguing everyone can. Strawman argument.
At what bodyweight ?
@rafmatt1607 he probably could for a 1rep he just needs to add on 25lb on the bench. He might need to become a bench specialist for a little lol but it's possible
I benched 425 at age 50 last year. Took me a solid 9 years to get there. 3 yrs from 405 to 425. Most people won't commit to that. I will say that i know some people who are otherwise very strong, but their bench just sucks. Some folks just are not good at pressing movements. You are right on with the bodyweight. I was 260 when i hit 425. If i cut weight, the bench is the first lift to suffer.
Congrats on your achievement. I believe pressing of all varieties suffer massively with weight loss more so than any other movement
I wouldn't necessarily say your bench would go down. I myself am 6'4 used to be 350 now 315 lost 35 lbs in 2 months whilst increasing my bench press. You can get away with losing weight depending on your body fat percentage I had plenty to lose so it didn't effect me. Also one thing to note is if you are a newer lifter you can lose weight and almost always still get strength while doing so because you are nowhere near genetic limit that it doesn't even matter if you lose weight.
@@tylerspecht7553 I agree, even as a pretty advanced lifter you can maintain your strength at the beginning of a cut and sometimes increase it, as long as you have some body fat to lose. The lower your body fat gets the harder it will be to continue doing though. As a newbie you can always gain muscle and strength as you lose weight, especially if you were real out of shape.
@billj4525 yes exactly I just think people put way way way too much limitations on themselves.
@@tylerspecht7553 Yeah, I have done a lot of cuts and bulks myself. I have gained muscle and strength at the beginning even when my lifts were considered advanced. I had bulked a lot, and had body fat to lose though. Even at the end when I was lean I maintained my strength, although it was getting harder. We're talking a lot of weight loss and being the same strength at the end that I was at the beginning. People need to not rush when cutting either, that can make them loss size and strength. People put too many limitations on themselves. I tell myself if I work hard enough then I can accomplish anything. I have accomplished a lot doing that. I know you have too if you have a similar attitude. Anyone who just starts working hard can easily do this.
Absolutely possible. I actually made it to 405 for a single rep at 29 years old. I held there for a while and proceeded to workout less and focus on other things. I played more basketball, did more cardio, went from lifting 5 to 6 days per week to lifting 3 days per week. Then got married and had kids added advanced degrees (again other interests). Well now I'm 58 years old. I decided to get back into serious lifting after seeing my parents go through a lot in older age. I want to give myself every opportunity to stay as mobile and independent as possible. That said, as I approach my 59th birthday, I've been focused for the last 14 months (since I had major surgery). I started out at 155 lbs for a couple of reps ( I know ... I know ). Before the surgery I was hitting 225 for a couple .. maybe 3 reps on a good day. So 14 months down the road I am doing 295 lbs on my high set. A lot of joint issues, elbows, shoulder, etc.. But I can envision getting to 335 lbs. Can I get back to my 29 year old self ... it looks doubtful but I'm going to do my best.
Good luck mate 🙏
God bless. You can do it.
Getting to 335 will be a good goal. Stay injury free. Good chance you’ll get injured if you try to get to 405 and injury’s now take you out too long at that age.
I'm your age and lifted for over 40 years. I never got over a max bench of 225 x 10 full reps. I failed at 275 once. Luckily, a hero rescued me from the stuck barbell in the near-empty gym. My guess is my 1-rep max was 260 or so. This was at a height of 6' 2" with long limbs, so I don't feel bad about it. I could always military press, triceps pressdown, shoulder lateral, curl, etc, with as much weight as the 400-lb benchers at our gym, anyway. I would probably have had to become obese and eliminate all cardio over many years to get up to a 400-pound benchpress. I don't think it would've been worth it. I haven't bench pressed in about 22 years but I can do sets of 7+ deep parallel bar dips at 245 pounds.
PEDS! Totally okay for you to go ahead and jump on that simply because age. I say peds because your body cannot naturally recover like you did at age 25. Don’t be ashamed!
In Germany the magic border is 200kg (441lbs). There is always a discussion about whether this can be achieved drug-free.
i always wondered what the 405 equivalent was for people who use KG. 200kg makes sense but is definitely way harder than 405, so im sure its even more sought after by lifters
I would say it is almost impossible. Definitely not for someone with even good genetics. Only the absolute elite genetics people could get it.
@@stiffeificationI'm almost there but I've sought it for 14 years.
@@Pyryp2 Damn great, wish you all the best in achieving it. Im sure you´ll get it.
Probably only a handful of people world-wide that can get it drug-free
@@stiffeification I'm 31 so I have more than a decade of productive time left for something that's probably doable in two years (192.5kg bench now). I even have a lot of room for the unexpected.
I'm 23 years old at 5ft10 215 lbs bw with a 355 lbs max bench and I can tell you that Bromley is right on this one. I have trained for 7 years and the journey to upgrading your bench is long with small adjustments and consistency. It's all about the mindset. Stay hard!
The real question is not if most guys can do it while being natural, the real question is if you can do it while being natural AND not being fat. Most guys don't want to look like Bromley.
Most guys can't even come close to 405 on juice, never mind natty. Now good genetics sure, but most natty guys are going to have high body fat percentage when they hit 405, very few are going to be super lean. It can be done though. On juice you will see leaner guys hitting 405 more often, but like I said most people just can't lift that period even with years and years of work, so a natty doing that is amazing regardless.
I was 6'1" tall and 220 Lbs. in 1985 when I did my natural 405 with a small waist and very little fat. I was 29 years old, now 68, and my shoulder pain won't even allow me to bench press anymore.
Bromley is a beast. Who wants to be a little metrosexual
This is an amazing video. It's something I've been trying to explain to my Newby client, but I've not managed to put it this brilliantly.
I did it, I was just kinda fat at the time. ~250lb. Maybe not the most impressive bodyweight ratio, but full natty, so yeah it’s definitely possible.
Oh no you only benched 1.6 times your bodyweight
How tall are you. Cause if 6’3 and above you could be 250 and not fat
Respect 👊
@@hammerhead2362 6’ on the dot, and I was definitely fat at the time. Muscular too but not lean at all
I'm currently the same weight but a bit taller and only bench 335. 2 years training, I hope I can bench over 4 plates in the next few years
Another thing to consider is everyone comes in at a different starting point, some people have already developed a lot of strength through their father making them do push-ups or child hood team sports etc vs people who never did anything. Coordination and mind muscle connection goes along way, as well as tendon strength(they adapt 3-7 months at a time). If you work hard enough and want it, it is there, and if you don’t get there , you will still be stronger for trying.
One the best most helpful videos I’ve found on natural growing n gaining strength everything said was obvious but said together perfectly
I found this channel not too long ago and I must say that I dont regret it at all. These videos really inspired me to give powerlifting a try, I've been training for mass since i've started my gym journey, but never for strength. I am 19yr old 5'7 156lbs, sounds pretty average but after training for 2 years I have fairly muscular build now and I am satisfied with my progress so far. Today i am starting candito 6 week program for The first time, I am really hyped for my powerlifting journey.
Remember kings, yall got this. Stay strong.
This is why you should have dynamic goals. I started lifting in december 2022, about eight months ago. My primary goals has been to improve my strength, get better cardio and lose weight (I am overweight). Ofcourse I would love to get big numbers on the "famous" exercises like bench, but I can't have 400lbs (or 180 kg I guess) as my "goal" to start with.
My first goal was to lift anything and feel like I knew what I was doing. I was actually scared ofthe bench press before I did it as I had seen all those clips of people getting the bar on their neck and what-not.
The first time I did bench press, I only did 30 kg (60lb) for 8 reps, and was happy that I at least managed to have anything and not just the bar. My next goal was 50 kg, which I reached after a fairly short while. Now, my big goal is to reach 100 kg (200 lbs), or two of the big plates on each side. I currenly have a 1RM of around 70 kg, so it feels attainable. I don't do 1RM lifts, so it is only calculated based on my 6-8 rep weights.
It's the same with losing body weight. I was 121 kg when I started. Mostly fat and very little muscle.
My "ideal" weight is something like 75-80 kg, but if I set that as my first milestone, I would completely lose motivation as it will take a long time. Losing 5 kg wouldn't feel like an achievement when the goal is still so far away.
Instead, I had my first goal at 110 kg, which I reached in may. Now, my next goal is 100 kg and I am at 107 kg. This also feels doable, and with a bit of effort I should reach two-digit body weight (in kg) before the end of 2023.
Dynamic goals that you can actually reach is the key. Ofcourse that doesn't mean you "settle". Once you reach the goal, you make a new one. You can't start by having an "end goal" in mind, unless you have extreme dedication that most people don't have.
And I firmly believe that almost anyone can do almost anything if they put effort and time to do it. Ofcourse, the extreme records, like 700lbs bench press and such, is not something most people can ever attain. But even if you don't reach record numbers, the biggest goal should be to be better than before.
Great job, keep it up!
@@timguthrie5583 Thank you!
I relate to 11:14 so much. I spent 2 years stuck at the same maxes all because of a) I didn’t have enough protein intake b) I wasn’t consistent enough at working hard and c) I was skinny. I spent those 2 years at 150lbs body weight and it wasn’t until February of this year that I started to eat correctly and rest correctly and now I’m up to 187lbs and all my lifts have gone up by a ton. Squat 250 to 405, bench 215 to 275, clean 215 to 285, and deadlift 290 to 405.
I find it so hard to eat at a surplus, but I want to in order to meet my goals. Do you have any tips on how you gained weight? Right now I weigh 160 and want to go up to like 170-175
@@albertojaimes2985buddy of mine drank a gallon of milk a day one summer and gained 20 pounds. Obviously exercised a lot and ate more but drinking your calories is easier than eating them. Protein / mass gainer shakes are usually relatively easy to get down.
@@albertojaimes2985mass gainer powder is good. I've seen some in stores that go from 700 calories a serving to a whopping 1200 calories per serving. I'm sure it destroys your tummy but 🤷♂️ eat regular and have one of those, you'd be fine.
@@albertojaimes2985don’t fall for the gallon of milk a day meme
This is the video I needed to see. 6ft 202ish…was 195. My 1RM flat barbell Bench is 235. My goal is to hit 315 1RM. Keep telling myself it’s not in the cards for me.
Thank you for this awesome video. I am inspired 💪🏻
This video is so true. I lateral raised 500 pounds on each hand with 2 weeks of gym training YOU CAN DO ANYTHING YOU SET YOUR MIND TO!❤
Been lifting since 15. Now 30 yrs old. I bench 440 touch n' go (lifetime natural) at a current bodyweight of 260. It took ALOT of dedication and consistency for me to hit that. Since I was 15, I have been benching minimum 3-4x a week, rarely missing a workout, I have only been injured a handful of times. I could go into it in more detail but honestly TL:DR. I'm not genetically gifted, was never the best at anything, I am as average as they come, I had to make up for it by having work ethic and tenacity. You get to a point in your lifting career where adding 5-10 lbs to your bench is a godsend.
@uropod the nutrition is the hardest part, i do shift work and find it very hard to get my calories in on night shifts (i only work night shifts btw), im eating 5-6k calories/daily to achieve this. Im not a naturally big guy, im 5'10" and based on my girth measurements (no homo), i should not be more than 175 lbs
@uropod my body does NOT want me to be this heavy lmaoo
Im 5'11", 240lbs, 22 years old, natural and have benched 455lb touch and go. Anyone who says it's not possible is coping
Done it! Was always very skeptical before I started powerlifting. But hey! Part of the four bro plate crew now 😃
This dude is fecken awesome!! Following!!
Lifetime natty, mid genetics/frame, 195lbs, 34yrs old, 12+ years of training (not towards strength the entire time). Continued to break plateaus even after the 8+ year mark when I made lifestyle or training improvements. Hit 315 early this year for the first time. Started the Starting Strength program for a couple months, and although I havent maxed out recently, however, I am certain I can max out higher. Most recent 3x5 success was 285. From what I've learned over the years the basic principals are always the same. 1. Force adaptation by moving heavy weight 2. Eat to recover 3. Sleep to recover 4. Minimize stress/cortisol levels 5. Have high testosterone from making the right lifestyle/training choices. 6. Do this without injury for extended period of time and profit.
I am a much bigger guy (260lbs), but what you just said makes me think I'm genetically gifted. I started lifting at 38 years old and hit 315 on bench in just over a year... Man I wish i started sooner :(
@@rakugothdajjal527bro 315 at 260 is not impressive, sorry to break it to you
I was never serious about lifting, just ate and did a little lifting. I grew up underweight, slim and lanky, nothing special....probably 145lbs at most after high school. Most I ever did was 275 for 2 sloppy reps at like 175lbs body weight. Looked a little athletic, but never yoked. Having lifted in years. Shoulder injury probably never get even there again. Thats life...lol
@tomashorst9544
I went from a 170lbs bench on the first day to 315 in 13 months. As far as weight to bench goes I agree it's horrible, but from no experience at all to 315 at 38yo in a year is kinda great from everything I've read.
@@rakugothdajjal527 You gotta be a naturally pretty big dude I imagine to make strides like that. That's super impressive though. Think if you started young and ate steroids...lol Freekin beast
There’re a lot of dudes who can slam dance 405, but there’s a huge difference between meet standard pauses, touch and goes, slam dances, and Golden Gate Bridge benches. I’ve seen it be a hundred pound plus difference between pauses and even moderate arches. It’s a super important distinction not unlike those dudes who do the curtsy squats with 500 but can’t do one full rep with 250!
Great points!
Yes. First did it when I was 27 and again now at 35. No drugs, supplements, TRT. Endless hours of tweaking and adjusting training methods until I saw improvements. Ended up through it all finding consistency and simplicity in my re the best method, not all these different exercises, endless sets, etc.
My current Bench max is 445 at 6'2 324lb bodyweight i just turned 23 been lifting 7 years last 3 years were seriously training im Natural and will forever be goal is 500lb+ so 400lb+ bench Natural is possible depends on how hard someone wants to achieve it and if you never hit 405 its alright enjoy the process of lifting and be the best version of yourself if you've read this far have a blessed day 💪
Also forgot to mention I started lifting at 420lbs bodyweight at almost 16 I stayed around 380lbs until January of 2021 I started losing weight my bench was at the time was 420 at 386 strength went down do to how fast I dropped the weight I don't advise losing alot of weight real quick cause for most people it won't last but I was very determined I've been 325 for 2 years now and have gotten bigger and stronger I plan on getting to 300 or 280lbs sometime
445lb is impressive bud! You're a big strong real natty dude too💪🏽
@@ronaldmcraygun502 thank you appreciate it keep on training 👊💪
So true. 💯 💯 💯
It's possible. But if it doesn't happen, just enjoy the process and be the best version of yourself. 👍
@@Egoliftdaily thank you brother keep training and best of luck and lifting to you
I hit 395 lbs 12 years ago at 42 years old and weighing about 195, on nothing but protein powder and creatine. It can be done. I'm now 54, and hit 360 in May for a 1-rep max at about 198 body weight, still natural. Technique, programming, rest & recovery, and confidence are what it takes to hit your goals. Now, if only I could crack 500 lbs on my deadlift...
protein powder and creatine ???? protein powder and creatine ???? XDDD
Crack 500? You might crack your spine 😆
That's great but holy shit is that disproportionate. The stereotype of the older guys who only hit upper body are true
I benched 475 lifetime natty @ 273lbs in comp. I did this off of a 5/3/1 personalized split. Nothing fancy, just consistent amrap training. People just limit themselves. Social media makes it 10x worse. I started at 140lbs in high school and benched that at 27 after almost a decade of on and off progress. Find a training style you like and just throw in some periodization and do it for a few years you will be amazed how far you get.
to even ever be able to reach a size of 273 at a reasonable bf% for a strength athlete puts you in like the top 5% of humans
I hit 430 fully natural at 218lbs bodyweight and im 5’8, ive been powerlifting for roughly 4 years but on and off training for 20+ years. Its definitely doable natty and at 180-190lbs
Are you wider than you are tall?
It's possible at 180 or 190, but insanely hard. A lot of things are possible. I have hit 405 for 4 natty as well. I'm 245, and while most would think i'm fat as a natty my body fat isn't that high. I'm not shredded like I am at 195, but I look good enough. People forget you need A TON of muscle to bench that, so that's definitely going to limit your body fat. However it's not healthy to weigh a lot all the time. I have done many bulks and cuts before. I'm probably going to trim down and just stay ripped, even if it means being weaker. Trying to optimize health is important to me.
Love this video. Is there one coming for squat and deadlifts as well. Or maybe a PL total.
The sheet you pulled up was about 1600 for tested lifters. What is the likelyhood of 1600 total or 1800, 2000?
Yes, it is completely possible. I can attest to this. No specialized training method, I just enjoyed lifting heavy in a powerbuilding regimen. No gear or performance enhancing drugs, my personal best on the bench was 425lbs @ 46yrs. Since then, I've taken 6 years off to focus on family and work, and now that I'm fresh and back into the gym @ 52 years old, the weights are slowly but surely moving upward. Is it possible? Very. But the drive and determination to get to a certain achievement takes time.
height and weight?
425 pounds at 42 years old is mega impressive and must have taken a shit ton of work! Major props!
At 52, you might want to consider TRT.
@@jd9119 no.
@@C-shadow Ok, enjoy diminishing returns on training at the gym. Enjoy boneloss and enjoy diminishing sexual abilities. I'm not say run cycles. I'm saying at his age, it's perfectly ok to treat low testosterone with a therapeutic dose of testosterone.
Obligatory thanks for putting your programs for free on Boost Camp 👊
I'm very glad you uploaded this video. It's incredibly encouraging. I've had my goal set for 315 by the end of the year and I just hit 305. My concern was feeling complete once I benched 315 so I set my goal to hit 405 before I'm 30 (I'm 23 now). I can only think of a handful, maybe 2-3 guys in my gym that can do it and I wanna be one of them. I've always thought weight was a factor. In between jobs I put on 15lbs (215->230) and I've been half stressed about it worrying if it's fat. But my bench numbers went up almost instantly because of it so I was ok with it. The reassurance knowing that putting on a lil weight to help achieve your goals was incredibly helpful.
I've just hit a 355 bench weighing at about 225, I'm 5'10.5 and 20 years old. I've been training for over 4 years now, and I'm telling you, it takes an INCREDIBLE amount of autism and determination to keep progressing past 315. There have been periods in the last 2 years where I've gone 4-6 months in between PRs. There are always things you can do to improve, like sleeping slightly more, eating more protein, eating cleaner, benching an extra day a week, bulking, intelligent accessory training, intelligent periodization and recovery, etc. There are so many tools at a lifter's disposal, but many don't bother to learn even what they are, not to mention how to use them. When you hit a plateau, that means it's time to get more autistic, not less.
You're still only 20, wait until you get the natural mid 20s muscle bulk and put on some weight. You will fly past 355 if you're already there now.
Autism???
@@Ryan-ct5czno, he's right. Fixation is the most effective form of dedication. Some people may not be able to tie their shoes without hearing the pledge of allegiance, but they have a crazy work ethic, and fascination with getting stronger. Take good with the bad.
Autism the is most underrated PED for any lift.
@@WH-sz3bhAutism, not dyslexia.
I got to 2 plates in three months of solid consistent training, eating clean and sleeping properly, at 50 years old (and yes, I do have a video of it). You have to commit, be focused, and follow a plan. Love the gym and thank the bar for helping you achieve your goals. I eventually reached 2.5 plates and am now trying to get back there after a two year hiatus. My numbers currently are terrible, but I trust the process, even in my mid-50s 😀
Lmao what’s the catch? Because benching 2 plates from scratch takes around 2 years in general
@user-en5vj6vr2u no catch just focused on it. Pulled 110kg deadlift first time I tried, and one hundred squat. Maybe there is just reasonable base strength. To be fair, my son did 1.25x deadlift on first day of training at 7 years old. Determined little bugger. Maybe we were just lucky. Didn't feel like it at the time. Felt bloody heavy!
@@user-en5vj6vr2u I got to two plates in one year at age 30 from a prior base of occasionally doing ~15 pushups in a sedentary lifestyle, and the catch is I did it by basically living in the gym
@@user-en5vj6vr2u i got 225lb at 185lb after only 3 months of lifting. My first time benching my 1rm was 165lb and i was basically sedentary most of my life. some people just have high base strength. I'm 19 idk if age really makes a difference as long as you aren't 12 or 60+.
@@C-shadow Okay, but every time I try that I get burned out, or injured, & backslide. Like I tried to keep up with a 5-day a week full-body training routine when I was 25 & working part-time, but it ended up with the cartilage in my left knee swelling up so much that I couldn't walk, and my doctor was talking about getting it drained. I also got a vmo tear last year while trying to do 3x15 on leg press with 3 plates.
That doesn't mean that I quit, I've been simple linear progression since January, and I got back to a 1030 total around the end of May (I am now moving on to 5/3/1, triumvirate method), but the point is that "do more work" never worked for me. It just caused me to get fucked up.
Brilliant channel. Thank you for all the information and effort you put in.
You deserve millions of subscribers
I’ve been as of the last 4 months in a cutting phase to get lean. I do this every few years for fun. Back in 2019 after cutting to low levels of BF (for me) I wanted to see how much I could get my bench to in 3 months. After eating enough to pack on about 30 lbs, up to 245 at 5’11”, totally natural, I got to a 425 and barely missed 445. This from about 335. I am a naturally bulky guy. I love being lean. But I have come to terms that it’s either the 6 pack or an EASY 405 bench. For me to keep abs and reach 400, which I did this past winter (enhanced) , it is exponentially harder. I’ve always admired the lighter super strong lifters, but I cannot be one of them. And I think most people are that way.
I wonder how many of those 1000s who benched 405lbs had a high arch and 2" rom bench?
You mean using good form?
In 35+ years of lifting and being in gyms, I have never seen anyone bench 405. I can count on one hand the number of times I've seen anyone bench 315...butt on the bench and no Missouri Arch.
The highest I have seen is 365; the guy was probably weighed 300+.
You got to some shit gyms brother
That's the reality bud, in the real world a 400lb+ bench as a natty is very very rare, the guys in comments claiming it's easy after years of lifting are talking bs, most of them who did it are on gear 💉 themselves, but they pretend they're natty. Online is full of frauds
@@ronaldmcraygun502 That's really the best way of looking at it. Just go to enough gyms over the years and keep a logbook of who hit what lifts. In my life, I only ever saw one dude hit 405 on bench back in undergrad where he was a master's student. No clue if he was on gear. I didn't know the telltale signs back them at all to even make a comment. Maybe natty, maybe not.
i can send ya a video of me doing it in my garage for 6 reps but i was fat and about 54-55 no drugs or equipment.
@@ronaldmcraygun502 if you think most people benching 405 are on gear that says more about you. I’ve been a proud life long natty with a 455 bench yes it took years and lots of eating lol and lots of consistent volume. But I’m also 6’3 275lbs so that helps. I benched 315 the first time my senior year of high school in 2004 lol
I like this video, I now, as I’m older, realize I don’t really give a shit about my absolute prs and someone who really was dedicated could be insanely better than me with the same genetics and drug free. I like running, I like fucking around, I have a demanding job and I don’t really like gaining weight. I might have insane genetics and I’ll never know it (and I won’t really care) but just staying in shape is really just what I care about. I have truly have no idea what the limit is from my own practical perspective
My bench increased a lot when I started doing dumbell inclines first. Sometimes I did Bbl inclines, and at times I skipped flat bench altogether. Whenever I did inclines, it seemed like the flat benches were easier.
My max was 365 for a couple reps. I was chasing 405, until I realized I was going to have to weigh in excess of 250 +, I was 240ish at the time, and at 5'6" (probably 5'4½" if I'm lucky) it was already a workout to tie my shoes. Also this was back in the Pro hormones days. Technically not drugs, but drugs ! Went in two weeks from hit or miss at 315 to 315 for five solid reps.
Bench press is probably the lift that is most affecter by bw gains. I would say that 405 is achievable for anybody that doesnt give a shit what they look like. I got up to 340 at 202 bw. Pretty damn sure if I bulked up to 240-250 that 405 wouldnt be an issue at all.
Weigh more on the bench = way more on the bench
With good genetics, and you have them, then you could hit 405 at around 240-250 if you trained specifically for that lift for a while. I think I could hit 500 if I went up to 300 in bodyweight, but it's not important enough to me. I don't need to be fat like that, and am natty so I would be a high body fat at 300, and I have a ton of muscle for a natty. I have done a lot bulking and cutting to put on strength and muscle. I'm going to be trimming down to get ripped again, and probably won't bulk again, at least not much.
I really like the data at the end. Didn't even bother earlier imagining this that there are so many people out there benching 400 pounds and that too just from powerlifting community. I wonder what would be the number of people from different fields who might be doing it too.
I'm always impressed when I see big weights being pushed around wether natural or not its hard work regardless
Yes it’s possible just takes lots of time. My dad did it drug free in college ball (465) and I hit 405 senior year of HS weighing in at 257. Didn’t play college due to surgery but it absolutely is possible.
Damm that’s a crazy pr
I’ve had folks accuse me of using steroids because I was benching 315 for reps. If only they could have seen the hours, blood sweat and tears I poured into reaching that point. Makes you kind of mad to realize that you aren’t even at your goal yet, but you’re so far past small minded individuals that they can’t conceive that you are where you are without cheating.
Should make you happy though if your natty. It’d be a compliment
315 is perfectly realistic for reps without cheating
No one cares about how hard you've worked in the gym. Millions of people have worked hard to be fit and strong you're not as special as you think you are
Im 6'5 203lbs 38 years old. most I've ever pushed is 345 itd be a dream to push 405 its just gaining enough weight seems to be the most difficult part. Between work & my crazy high metabolism i might have to wait until my 50s idk tho. I love the content!
I appreciate your content. There are 400 lb natural benchers. It always surprises me how people are shocked that others are just better than them so they make excuses or don’t try.
For sure, people always compare others to them. If someone has bad genetics then they think everyone else does, and think everyones on steroids. Some people with good genetics sometimes do it too and think others aren't working hard enough, and while it's true sometimes, other times it's because they don't have good genetics like you. Don't assume people are like you good or bad. Genetics put you where you are.
Just benched 380 natty AF. Currently on Road to 405
hell yeah brother!
As a former collegiate thrower, a 400lbs drug free bench is certainly possible. There were quite a few kids at the D1 level that benched that or more in High School, much less by their senior year of college. Plenty of them were not genetic freaks, but had the discipline/motivation to work out hard years on end. Watched the video out of pure curiosity and was not disappointed.
D1 by definition is a genetic freak.
I don't care how hard they worked or "muh discipline", at 19-20 when they get into D1, they don't have any real training age in an adult body. That's talent, hard work (for a short time), and for some very physical sports (such as Football, shot putting, wrestling etc.), most certainly PED's as well.
Bromley, the most patient YT strength coach
I have been recomping for 15 weeks now. I have been losing 1 to 2 pounds a week, so I guess I'm actually cutting, but my lifts are just non-stop improving. I took 2 years off of lifting after a pretty decent 18 month run of it. I feel unstoppable! Haha! I understand this train will slow down soon, but I love being able to eat 4100 calories a day and lose weight while building muscle. Naturally
There are so many factors. Size is a big one. Can a 200 pound guy bench 405 naturally is a different question than can a 315 pound guy bench 405 naturally.
Of course, size makes a big difference, although I pretty much give any natural credit who can bench 405.
@@billj4525 I agree to some extent. I was 290 when I benched 405. I considered it okay....but more impressed with a 150 pounder who could bench 320 that I knew.
I got 335 at 150lb bodyweight sophomore year of college. Currently 170lbs trying to work my way up past 315 again now that I have kids and responsibilities lol. I also used to only bench and do upper body in high school and college. I for sure think 405 is doable if my life revolved a bit more around the gym and I didn’t take years off for boxing and other endeavors.
I was expecting a fairly dry discussion about the limits of PED-free lifting but this was surprisingly inspirational and also brutally honest.
I'm 51, 6'0", currently 175lb and in good health, I now realise that none of these things are in themselves going to stop me benching 405. What is going to stop me benching 405 is my basic unwillingness to devote 10 years to it; I basically don't want it badly enough and I'm fine with that.
That might sound negative but I think it's kind of liberating actually. The door is open if you want it, but if you don't want it badly enough it ain't gonna happen...
I maxed a 400lb bench around when i was 20yrs old. I think at the time i was about 230 with a height of 6'4". Always been natural. I still remember the set/rep count i used to get there. My football coach gave me a paper with the weight amount to use but i lost it a lomg time ago. It was an 8-6-4-4-2 pyramid going up between 5-10 lbs per set.
What people need to understand, especially if you are over 40, is eating to gain weight has it’s perils. If you are eating like a freak as you age, your chances of contracting type 2 diabetes is significant. When you are young, you can get away with eating anything. Once you get past 35-40, 45….you better be careful.
That doesn't mean you can't bulk. People equate bulking with dirty bulking. I'm almost 38 and just came out of a bulk a couple months ago. Not only is it easy to lose weight when you live an active lifestyle, it's much easier than putting on muscle mass.
I know I'm not going to be doing this forever, but choosing arbitrary age cutoffs is ridiculous. Most people think I'm 28, not 38. I don't get a lot of sun, I've exercised consistently for 25 years, and I eat pretty healthy foods all the time. Strenuous exercise is going to make it hard to get woefully fat even as you age.
There is recent evidence that metabolism doesn't even slow much as you age. The reason people get fat is because they fall off the wagon with training or diet.
Well it depends what. I definitely have uncles who have ate junk their whole life, and they're doing okay for 60's and 70s. 30's and 40s is still relatively young especially 30s. Unless your predisposed for diabetes your chances of getting from eating like that is pretty low at those ages. Now it's definitely unheatlhy to eat like that for your body. When bulking I would suggest to try to eat mostly healthy food. Weighing too much for too long has it's negatives though, even if you're very muscular, especially if you have weighed a lot most of your life. So I do agree for the most part, and that's why I'm done bulking and cutting. I'm just going to stay lean from now on and ill try to increase my strength as much as I can without getting bigger. Either way I'm done bulking for the most part regardless of my strength.
@@DCJayhawk57 I find gaining and losing weight equally easy, maybe even easier to gain since I love eating, but when done correctly they're both pretty basic. I have done a lot of bulking and cutting, and that's one of the ways I got so much muscle and strength as a natural. I'm probably just going to stay lean though now honestly. Your metabolism doesn't need to slow as your age, just like your testosterone doesn't. Taking care of yourself can really stop those things for the most part.
At my best -- a lot of years ago, in my late 30s -- I was benching in the mid-300s (converting from pounds to kilos was always a PITA, but my best was 363, or thereabouts). That was as a lifetime drug-free lifter and it took being willing to put on body weight. As with anything in life, you have to answer the question, "What's it worth to you?" Only you can decide that, but I agree that most men can do it.
YES, I did a strict 405 naturally as a bench press specialist back in 1985 at 29 years old, 6'1" at 220 Lbs. and it took me 13 years to get there. I also had a friend who benched 450 and another who did 480, both as naturals but both of those guys were genetic freaks. I also went to high school with world powerlifting champ Mike Bridges and while he bench pressed 531 with just a tiny bit of gear he was easily capable of benching 405 naturally but his abilities at just 5'2" tall and 181 Lbs. were one in a million.
Also has anyone seen the ufpwrlifter video benching 400+ at 150something pounds bodyweight?💀
My current bench max is about 415lbs. It took me about 3-4 months to get there from 270lbs. I'm 6'3 and weight about 350lb. I have very wide shoulders that I see as a gift from my mothers side (my uncle was a wrestler) and those shoulders have allowed me to carry quite a bit on my frame without looking like I'm obese or something. I started lifting when I was in middle school on and off. When I got to high school, I made it to 320lbs my senior year in my bench press. On and off after high school, I would dabble with the bench press and do other things as well all but ultimately would injure myself because I did the wrong technique. This happened on and off. One time about 5 years ago, I reached 360lb on my bench but encountered SO much muscle fatigue (didn't know what it was at that time) that I stopped because I didn't know what was wrong. Eventually I got married and life just happened and I didn't have time to work out. Then I started to notice I was pulling my muscles whenever I did anything heavy (move tools, mower, etc). I was sore in the mornings and I got tired of it. I finally thought, I have this frame, I have this height, and this size and yes to a degree, these genetics, and I'm NOT going to waste them any more. I am in the prime of my life (late 30's) and I am going to see where this body can finally take me... I then started my journey for real about 3-4 months ago. I learned about muscle fatigue, I learned about not getting enough protein, I learned about vitamin deficiency, etc. I take what looks like a pharmacy load of supplements in the morning. I do NOT take any kind of steroids. I drink a ton of water, eat plenty of watermelon for hydration, drink beet juice, etc. I work out about an hour and a half 3 days a week with some treadmill after my workout. The bench press routine I use is one that was created by my old high school football coach. He created this bench press routine back in 1972 for one of the more prominent High schools in Ohio at that time, and they dominated in football. His program worked and that is what I have used for my Bench press routine. I also do pull downs, curls, triceps work, and deadlifts using the hex bar. Now, since this increase in my bench and my strength, my confidence has soared! The sleeves of my t shirts are tight and you can see my tri and biceps through the sleeves. My wife likes them as well lol. My back doesn't hurt like it used to and my overall mental health has vastly improved. I'm leaving for a cruise in 6 months or so and my plan is to be benching around 450lbs with an overall goal (if I can get there) of 500lbs. THATS my ultimate goal. Those of you reading this, you CAN achieve great things. Have patience and take the time. Do the right process. You only have one life to live, so make the best of it!
Def can be reached naturally imo. Im currently natty n aroun 325lb on tha bench if speaking of that lift alone. Im 6'1" 205lbs. 405 is my goal for 2024 n then on to the land of 5hundo. Godspeed to all your gains.
Great video. I see a ton of "gym dudes" who do the same exact thing every day. I guess is a general fitness mindset which I honestly don't understand. I work out to lift and move heavier weight to make me a better strongman competitor. My lifts in the last year went from 250ish on bench to 320s, my deadlift went from 420s to mid fives. Over head press,front squat, back sqaut, all went up, because I realized working out like very one else wasn't for me, so Ifound a really great coach who knew how to develop strength. And yes my body weight did go up, but I was ok with that, I am a 6'2 290lb firefighter, I still can be athletic in what my job requires.
Yes you can. Just benched 407 in training with a pause. Let's see if I can get it in a few months at a USAPL meet 🙏🏾
im 5'5" 74kg 30yo lifter in drug tested. ive only been competing for about 4 years. i can now do paused 350. i have been consistently programming bench twice a week for these last 4 years (wrestled in college so had a lifting foundation). I am aiming for 400 within the next two years and may not get it. Its absolutely possible, but its a lot of work. Caloric surplus, pleanty of protein, no ego lifting (prevent injury), program variants (floor press, incline, decline, tempos, chains, cambered, etc.), make sure you get rest each week, try different grip positions. When you have done all of this over many years and it doesn't work.... then we can have a convo about genetics or gear.
When i was 15-18 I barely benched 315 for the first time at like 350 lbs. I squated 545 and I dead lifted around 615 max.
But i had terrible coaches and form on almost everything. I obviously had alot of injuries and at 22 i think im the healthiest I've been so far in my life. Im 250lbs and i can bench 315 squat of 400 lbs and deadlift around 500 but I had to start completely from scratch to fix all my areas i lacked.
I say this from my personal experience as a young guy who believes he works his ass off in the gym and outside of it I believe alot of men can "easily" hit 315 lb bench and some of those men can hit 405lbs and beyond with the will to pound those weak links. My shoulders and lower back killed so much of my progress on and just focusing on those portions of myself really boosted all my lifts in terms of how smooth they felt and how much more efficiently i moved those weights.
I been following your videos since the end of last year and its seriously helped me exceed my expectations and goals. Your channel is awesome and you do great work.
Short answer, yes. I've been powerlifting for over a decade and I've been natural the whole time. It took me years to hit a 405 bench. It takes a heck of a lot of planning, hard work and patience.
I bench 400lbs, up from 380 at the start of the year and am honing in on 405 now. This is with 5 years of consistent training. I'm 6'1, 225lbs, 38 years old, with a wife and 2 young kids, a demanding white collar job. I eat pretty clean but take some liberties on the weekends (I love to have a few beers with chips and salsa). My only supplements are creatine and a multivitamin. I'm disciplined about my sleep and recovery. Barring genetic variances, it's very much achievable.
Bench is my worst lift, first Milestone will be 3 Plates.
This why I love your videos fuck all the genetics talk just put in the work
Great vid. And hilarious 😆
Just throwing this out there for my fellow skinny guys, Taylor Atwood competes tested and benches like 475 weighing 163ish. That tells me that we can do it too we just gotta eat and train for it like we want it more than breathing.
Tested is NOT drug free.
Tested federations are a joke. Literally guys like Taylor Atwood, Russell Orhi etc. Use undectable drugs & off cycle to sneak through the dr.u.g test. Tested federations are just a competition To see who can sneak the most without getting caught 💀
Yes, I benched 425lbs at 5'10 and 210lbs all natty. I actually did a 405lb bench 2 days ago. The first 405lbs was about 2003 after about 7 years of serious training. At 45 my strength has plateaued and my hypertrophic gains, particularly in the quadriceps, is starting to wane.
u gave me hope at 130 I'm going to gain what weight I can and try to reach my peak
My 1 rep max was 315, but that was back in high school when I actually trained regularly. I'm working my way to SAFELY get there again with my current knowledge, bc back then I really didn't know how to lift weights. I kinda just full sent it with super heavy weight and its honestly a miracle I didn't get hurt
How old are you now
Absolutely! I benched 405 in high school as a senior at 18 years old. I was heavily into weight training throughout my 4 years in high school and I wasn't even a football player, I was a baseball player who looked like a football player. I had/have very good genetics and I am certain that played the major part!
I was going to say, it’s been a while but I remember 16 and 17 year olds who could bench 300 pounds plus. Now we have grown men who take 10 years or more to reach 405. Have men gotten weaker over the decades? This was back in 1995
Bro stfu no u didn’t 💀
@@martinramirezmi5457no it’s cause people are just full of it and lie out their teeth, just like this dude lol
🧢🧢🧢
I live in a rural farming/fishing community. Most of the old dudes(50s) at the local gym can take 315 for easy 5s. And they dont follow any program or anything, just decades of constant heavy physical labour. Most people wont put 5 years into lifting, let alone get a big bench.
Bull shit you don’t hit 315 without training and progressive overload
Bench press more than any other competitive powerlift is tied very closely to height/weight and body proportion. Almost all those guys with 4 plate bench presses are big 225-250 lb guys. Lean, athletic built guys that are 175-185 lbs generally do not have the natty upper body size to push that kind of weight without gear. 3 plates is damn impressive for a guy that weight.
In high school I weighed around oh maybe 220-225 lbs or so and had a single rep on the bench press at 340 lbs my senior year. I was in weightlifting class my junior and senior year, worked out 2-3 times a week and would bench press every Monday and Wednesday at the minimum. I would go up 5 lbs a week on my lifts and my max because I was consistently lifting and would do typically a 6x6 workout, usually with around 275 lbs on the bar. Shortly after in college, I gained around 20 lbs that was mostly muscle and hit a single rep max at 405 lbs on the bench press my freshman year. I was also on the practice squad for the football team and was working out multiple times a week. Today, I'm around 265 lbs and just the other day I hit 405 lbs on the bench press for 6 continuous reps. It's honestly quite possible to do a 405 lb bench press without taking PED's, it just takes time and hard work as well as some knowledge on how to lift, what kind of repetition or routine you should do and so forth. One of the biggest things I see guys doing wrong at the gym is that they either do some funky workout like a 3x8/3x10 or they'll only do one bench press workout a week. In order to see the improvement or gains that you want to see in any sort of timely manner, you need to do two bench press workouts a week, and I always recommend doing a 5x5 or a 6x6 workout with as much weight as you can do. You can always do a few negative reps on your last set or two, but do something that you can do for at least 3x5 without the assistance of a spotter, and then if you need some help on a few reps on the last set or two, then that's fine. If you do that consistently, you're going to go up quite a bit in your bench press.
I did 315 at 6' 2" 175lb for 1 reps when I was 20. Thats all the plates I had. Trained 205 -225 for 6 sets of 10
Very impressive upper body strength for that size. I could do 285-290 at 5'11"/175lbs by the end of senior year. Guy who graduated the year before me got his to 300-305 same size guy. 4 plates ain't happening for guys under 200 lbs without gear. Don't really care what this pep-talky blowhard says, I have a pretty good idea what is and isn't possible with this one just based on real world experience.
Im 300 lbs and I am working towards 500 lbs natural bench, Im gifted with short arms but I think the more important thing is I was willing to gain a lot of weight.
Good for you. I said to my brother recently that I could hit 500 naturally if I bulked up to 300, and you're actually trying it. Good luck man, you got this. I have done many cuts and bulks for muscle and strength purposed. Currently bulked up to about 250, but i'm going to be trimming down again to get ripped. Probably going to stay lighter, as I wan't to try to optimize my health. You absolutely have to be willing to gain a lot of weight if you want to gain a ton of muscle or a ton of strength, especially as a natural. Very few naturals do it.
Hit 445 at 275 in a tested usapl meet and 485;#5 an rps meet. Ran variations of cube and juggernaut for years leading up, on top of a base build lifting through high school and college football. Lots of volume and a dedicated overhead press day. Always been natty. Just takes time it's doable. Now chasing a 500 bench in a meet
Before he stopped lifting weights seriously my brother put up 375lbs.
It took him years to reach that and he could have gotten 400lb if he had continued.
I asked him what in his opinion was the key to his success and he said going to the gym on a consistent basis - said alot of people would go hardcore for a month or two stop for 2/3 months then restart.
He never really missed going to the gym for about 10 years straight.
And these are just his opinions mind you but he also believes that when you start messing around with super heavy weight for an extended matter of time that is when you are at risk for damaging your joints/ligaments.
Absolutely possible. My all-time
bench PR was 425 weighing about 215 lb drug free. Trained my ass off to get it.
top 3 tips?
@@liamyates5544
1. Add another day of bench to your training.
2. Build that back & tri's
3. Get out of your own head
1. Wednesday (lunch break) was my original chest work day. Heavy sets of 5's or 3's, heavy pin press, and floor press. Basically anything I could think of to expose myself to heavy loads. After a while I added two a days on Mondays (lunch and after work) Monday lunch was my leg day. After work was tons of pressing heavy as I could tolerate for reps. 135x15, 185x12, 225x10, 275x8, 315x8, 365x3. Followed by a couple varieties of chest press 4sets 15,10,10,8.
2. ALL the rows! Barbell = bent/t-bar/penlay. Pick two and crush 3-4 sets of 10. DB = heavy single arm rows 3x8. DB shrugs slow and focused on your back through the movement. Plate load machine = single arm rows 1plate x20, 2x 20, 3x15, 4x8-10. Lat pulls = 4x10. (Back day was Tuesday, Deads on Friday). Thursday was beach muscle day. Always loaded the Triceps heavier with a little volume at the end, while the bi got more volume minimal loaded work.
3. I never thought I was doing something that I couldn't do. I would get a little nervous before I un- racked it, but once I did it was like a switch flipped and 100% of my focus and energy was on moving that bar as fast as I could. I always said to myself and others (training partner) it's just weight, it don't matter and I don't care, Im just going to lift it... Cant never could...
I was just as stoked about adding 2.5 on each side as I was hitting that next big number because I knew with each 2.5 I was only getting better.
I think #3 is most important bc that alone is was what carried me to 375 before all the targeted training; and even after.
Oh absolutely. The first step is to get your bw up to 405# haha
I was wrong about this channel. It is pretty good. I think it was just one video that took me the wrong way but the other ones are decent.
So as long as you make someone excited, tell them whatever you want!
Currently @168 lbs, 21 & 5’8.
I hit 315 natural and truly believe that 405 can be hit as well… of course with consistent training & recovery.
post a video
Post a vid
You can hit 405 natty too, but not at 168. You'll definitely have to gain weight.
@@billj4525 100% agree with you on that. Going to aim for 180 & see where it takes me.
I was a doomer and my genetics are perfectly fine. After shedding a bunch of bodyfat I was convinced that I was maxed out on muscle (having never bulked) and I was yoyodieting. I thought 225 x 8 was my base and I'd never do more than a mid 200s for reps.
Got my head out of my ass, a coach, gained weight, and I'm benching 315 for sets across. MAGIC! It really shifted my attitude that it's not if I add the 4th plate on each side, it's just a matter of when.
I havent seen a video with so many FACTS in a while man if you dont know Sam Sulek im sure you would love him. This video is so great!!! lets all get bigger. Im pretty short but i want to reach 190lbs at 15% bf someday. I hope i will and i will do everything i can to do so. 400lbs bench idk about that but i will try. Man i love people who are not afraid of saying straight facts and not being afraid to hurt ppl's feelings. Thats how real men talk ? used to talk * ?
Competed as a powerlifter at university and then 30 years in which sometimes I went to the gym a lot and sometimes hardly at all (3 children and a business). In 2019 I got Parsonage Turner Syndrome which was a) very painful and b) took all the strength from my right arm. In 2020 I lost my business (in China) to the COVID lockdowns there, I barely slept for 10 months and I pretty much lost my mind as well.
By Christmas 2020 I could not complete 2 push-ups. My eldest daughter started going to the gym and I went along to look after her and it was really horrible to begin with. It was 3 months of going to the gym 4 days a week until, just for a few seconds, I felt the feeling of being strong again like smelling a much loved food on the wind. That was enough to keep me gojng.
In 2022 I lifted 390lb in a competition before having to take some time off and now, aged 53, having been back in the gym since January (6 months), I’m pretty confident that I’ll get 412 this year and if I can avoid injury, perhaps 425 before I have to start taking TRT.
Have never taken any kind of PED and am not (yet) on TRT.
As someone who started lifting in the 80s when it was really a niche interest in the UK, it is great to see so many gyms full of people BUT I can’t help but notice that a lot of people don’t seem to really be trying. They are going through the motions but the effort level is not always there.
Alex Leonidas. That's the quote.
Be me: 5’2”, 160lbs. I’m just happy to have hit a 250lb squat, 305lb deadlift, 135lb OHP, and 225lb bench. For me that’s cool. Could I do 400lb bench? Maybe…if I looked like a gigachad fantasy dwarf lol
I feel at least in my experience and my brothers, once we got to certain numbers it’s no longer as satisfying. I remember when we first started we were obsessed with hitting 1k total, then around a year we hit it. Then it was the big numbers, 405 squat, 315 bench and 495 dead. Once I hit those numbers I really had no motivation to continue onto another milestone. Nowadays I focus on just on feeling good after a workout. There’s too much consequence for very little reward. Occasionally I’ll feel good and go for a heavy set, but nothing beyond those numbers.
I think this is a great perspecttive even if your goal is benching/ lifting anything ( doesnt have to be remotely close to 400 lbs)...1. Be consistent 2. Mass moves mass 3. Be consistent (also patience).
4. Frequency, you are most likely not going to get too far above 400+ on 1-2x bench sessions.