@@Youngstownnobs true i only hit bw bench after almost 7 months of lifting, 2x bw at his age is insane he might be one of the only natty people to ever hit a 2.5x or maybe even 3x bw bench
Last year I didn’t even was able to think about hitting 135,now last week I finally benched 225 1RM. Since I started taking nutrition seriously my bench just went up. Thanks for the advice bro .
@@hellobye5952 Eat a lot of meat, chicken is cheap, if not meat then eggs, milks got a lot of protein but also a lot of fat but still very good, canned tuna is rlly good too id say 8/10
10 months on bench so far, and the first thing I see is that gains are erratic. Long pauses, and explosive phases. So we like to think we are in control and did that or that and bam bench went up, when the cause is really never known.
You have to have protein to gain mass when you are a tiny, skinny person. I am 260 lbs and would like to lose another 20. Down 15 so far over the past year. Started gym early last year at 272 lbs. But if you are big, it is the exercise to wake up your muscles should be the focus. That and creatine monohydrate and magnesium and potassium to stop cramps in the legs from working out. Was in long pause over winter, who knows why. Blah, blah. Went for 185 first of this year, last week did 195. Slammed that so hard said that was not enough, did 200 yesterday. That went smoothly up, no oh gawd will I make it, so got a spotter and hit 205. First of the year, could not lift 205, got stuck at the bottom and had to dump the weights off. That was from accidently totallinmg the wt load wrong. Was trying for 190.
Thank you for this video, seriously a blessing, I have plateau'd for 4 months while in the past I could go up about 10lbs a month. I really hope that after my deload week I can use this video to break through it. Love ya!
re-started out my gym stuff in august, restarting my bench @ 65lbs, due to sickness and time away from home. Ive managed to work up to a 165 pr and 145 workout weight. Goal is to hit 225 by the time i graduate in may, hope this vid helps!!! Ive also lost around 31 lbs since september, and plan on losing another 30 or so by may!
I hit 185 when I graduated at 140 bw when I was in weightlifting class. All I wanted was a 165 bench. I’m very skinny and my bench was always a weak point and now it’s a strong point. Don’t lose sight and you’ll get it ❤️
years younger than me and way stronger. keep seeing it over and over and while im mad happy for you guys and wildly proud im also day by day feeling incredibly fucking inadequate, keep killing it man
Benching 315 pounds at 150 pound body weight at 16! Is crazy. People call me strong and I bench 250 at the same body weight at 16 but 315 seems unimaginable to me at this body weight rn.
Hey man this will probably get missed but i just wanted to let you know that after 2 years of lifting, i finally hit a 2 plate bench tonight. Ive been runing your program for about a month now and have put on 30 lbs to my bench so thank you.
@@naughtygang8422 2 years, the second half of the first year was very inconsistent though. I went from a 135lb bench to a 195 lb bench in about july of last year and plateued. Probably cause i was only benchin once a week. 6 months later i was still at a 195 bench until i implemented the stuff in this video. A month later i hit 225. Havent gone for 225 since, im trying to get my reps up ( i think if i can get 205 for 5 i can get 2 plates for for 2).
I love your videos I'm twelve and benching 60 kg 132 pounds at 140 pounds bodyweight im so grateful that we have content creators like you you have helped me so much so thank you
Nice video kid. I'm 46 years old, 190 lbs. my current 1 rep max is 385lbs. I'm aiming for 405. I want to add somehting here. I been at it for many years, and recently I was able to increase my beench by over 15 lbs in 1 month. thats a lot for me at my age and level. I did it by adding declined dumbell flys. I have neglected this portion of my chest for so long, that i even seen noticable gains in my lower outter portion of my chest. It made me stonger and faster off the chest. So much so that I started slowing and had dificulity locking it at the top. That never happens for me. My triceps are always more powerfull then my chest. I got 405 right around the corner. I hope I can hit it. Always been my goal. I'm not a good bencher, im mych better at squating and deadlifting. But I love the bench and never gave up! Anyways great video. You got a new fan!
Thanks for the great video. I'm 44 and have never benched above 170lbs, and this just may have been the motivation that I needed to reach 200 this year. Current best is 140lbs for 10 reps, estimated 180ish 1 rep max, so getting close.
Update Feb 25, 2024, last night I started at 120lbs, then went up 10lb increments. Got my 16 year old son to spot for a new pr of 180lbs. That's the heaviest I've ever benched. 200 will be mine soon!
This video was great! The way you speak is so soothing & the background music fits well! Its very easy for me to focus when I watch your videos, thank you.
I just came back to say thank you, I was able to do 225 before but after stop working out I was stuck at 215 I watched your video this morning applied what you said and I’m back at 225. THANK YOU!
incredibly strong, also very developed for 15. Great job, with time your knowledge and experience will grow, just make sure you always have an open mind and are ready to evolve and adapt with some of your practices. The force is strong in this one. Keep learning, keep growing, keep evolving
Ur not gonna hit 405 from 315 in a year man. That is incredible amount of stress on the body. What would work better tho instead of pause reps is to load a smith with 5-10% than ur free bar bench, and press it from the bottom up. Negatives. That took me from 315 to 335 in about 3 months.
@@GodswillUgunsure, I had to travel for work and couldn’t go to the gym as frequently. My last test, I hit 305lb. This past Monday, I did 250lb for 11 reps. I should be at 315lb according to the max rep calculator, but that isn’t always reliable. I’m going to test again in September, so we will see.
Solid video. Im a 12 days old toddler and this video helped me bench a half of imperial tone compared to 225 which i was asigned at birth. Very exited to see what future days hold, thanks
hey man great video straight forward to the point advice hitting every area you need to succeed much appreciated! please keep up the good work and make more for the other big lifts if as knowledgable about them too. Thanks!
Great video, I will be implementing this on my bench. Been on a plateau for 4 months, currently at 130 lbs bench (very low i know) hopefully things change..
I realized after years of lifting that I get a better workout and results/muscle growth from focusing less on a 1/3RM and more on the pump. Instead of doing 405 for 2-3 reps, I just drop it down to about 285-315 and focus on contraction and the stretch with time under tension with about a 90 second rest in between sets.
I did a bet with my friend for £10 to see who can bench more in 3 weeks time. I hope this video works (I’m not actually going to work out, I’ll just watch the video). I’ll let you guys know how it goes 👍
Sorry for the late response 😂 I won, and I still use advice from this video today. I’ve increased my bench by 20kg in the last year, despite fairly inconsistent gym attendance.
I recommend pause reps. Stretches the hell out of your pecs and triceps, and sends your nervous system into hyperdrive. Also, get your biceps strong, they're stabilizers.
what weight should i do? the highest i can do at least 8 reps of? or ? for example, my max is 1 275, i was able to do 3 reps of 225. So should i be focusing on 185 pause reps? i appreciate the help! thanks
@@Brcnosaur enough weight to cause stress on the muscle. I can do 275 for 5 or 6, so I will do a nice 3 to 5 second pause once or twice with 275. Pause reps also help the working muscles fill with blood, increasing pump. Pause reps got me to benching 335 from barely benching 305.
In 2022, at the end of an unremarkable gym workout just a few days before my 61st birthday, I had a widow-maker heart attack (100% blocked AED artery) with serious complications. My heart stopped twice on the way to the hospital and 10 more times during efforts to save my life. When doctors woke me up four days later I had lost about 90 percent of my strength and a bunch of muscle. Four months later after various complications, I returned to the gym and resumed benching with two 10-pound dumbbells. I had several major surgical incisions that were still causing me pain. Next month, is my two year anniversary and I hope to bench 300 lbs. on that date. My most recent max bench was 270 lbs. I am confident the techniques you offered in this video will help me achieve my goal. I'll let you know!
Do calisthenics push-ups dips no need to lift heavy weights especially with your heart issues heart attack and your age why risk being injured or dying not worth it pal
@@StarzzyJJASD - Thanks for your comment. My cardiologist told me I have no heart damage (a miracle) and I have no restrictions. Moreover, he told me I have no restrictions whatsoever. Your point about potential injuries is well-taken. I never go above 90-95 percent on max lifts. I enjoy intense activities and lifting more intensely has made me feel great. That said, after I reach my goals on the bench press, I will lift more moderate weights and pursue a cardio goal of some kind.
It's always embarrassing when people ask what my bench is bec it's only 180 with a bw of 215. Thanks for the great advice and i'm looking forward to finally hitting 225!
If you’re 215 and only hitting 180 you’re in luck bc you’re issue is just that you’re weak. That’s the most easily fixable problem. Just keep training 😄
Yea easy fix, u weigh too much to be only benching that little which means ur just weak and probably havnt even hit nooby gains yet, all you have to do is train consistently
Will probably implementing some of these tips, like the pause benches. Been stuck at 215lb bench for like 2 months. Deadlift and squat are doing fine at 405lb, but the bench is lagging. The rib hump from scholiosis probably has a lot to do with it.
@@justpractise6773 good tip actually, i was stuck at 200 like OP, took a deload because i was traveling to japan on holiday and ate a shit ton, when i got back, boom 225 easy.
Great tips. Thanks for the tipsObviously you know what you are doing. When I hit a plateau at 250 when I was a kid, I read that Lee Hainey took one week a Month for repair where he only lifter 30% of his max. When we came off of the break and added decline bench, we hit 280 within two weeks.
Thanks for the advice! In 1 month, strengthening my triceps & benching more often X3/ am helped me break through being stuck @225lb. I’m benching 245lb now @180lb BW, normally 160lb BW; on a Christmas bulk 😂 at the moment.
Most important support muscle no one talks about is the last. My lasts have always been small and weak and I never focused on them for over a decade. Just few months ago I started focusing exclusively on my last and getting them bigger and stronger and that alone has increased my bench from 255 1rm to 315 1rm!
Pause bench and also 4 second controlled down and up reps. Started HIT on chest and back other than bench, thats next, and gains are nothing like I have done before. At 52, i am pushing weights on pec deck after 5 weeks that I couldn't do after several months doing multiple workouts a week. Congrats on your accomplishments btw.
i noticed back has a tremendous effect on my bench. if you neglect back then your shoulders and all have to do more work on the lowering portion, whereas if u have a strong, wide back your lats completely take over the lowering portion keeping your shoulders etc fresh for the lifting portion. Not only that, but the brachialis strength contributes a lot to lowering portion and also the bottom portion of the lifting
Damn.... Well done, man. I was 17 when I put up 315, but had shit form, and I was 220. Still have some lingering shoulder and elbow issues because of it. All to say, super impressive.
if you want to heal your shoulders, stop benching for a while and only do dumbbell bench press, and switch to focusing on shoulder press. it seems counterintuitive to shoulder press when you have weightlifter's shoulder/shoulder impingement/whatever u want to call it, and it will cause pain and inflamation for a while, but dude this is what finally healed my shoulder after years, i havent had ANY impingement or anything now for over a year since
I jumped at this video as soon I saw it cause your 315 bench video inspired me to go after it myself I’ve increased to be able to do 235 for reps because of you and I’m super thankful I’ll be a member of the 315 club soon and this videos gonna help that even more 🫡
Been doing having a focus on bench for a long time! i started the gym 2.5 years ago with a bench at the time of 45pounds/20kilos, and my bw was 135. now 2.5 years later of doing gym 5 times a week never skipping my splits ive reaching a 340 pound bench 154kilos, and my bw reached 200pound / 90kilos! bench has always been something i thought looked cool so thats why my focus has mainly been on pushing exercises, and ofc the big 3
every young persons physique is insanely aesthetic if theyre not fat and they workout a little. you just have no lower body fat so you have an insane V cut taper and all Im 5'4 and got more women and badder women than any of my friends just from having an aesthetic physique and i wasnt even like a super serious bodybuilder or anything. i just did pushups, pullups, some curls, some skullcrushers, bench here and there
Doin static holds of extreme weight will really help you if your at a plateu if you bench 200 hold 300 just hold it up and keep doing that your bench will boost more than you will think
One thing i either missed or wasnt mentioned in the video was intensity, so im genuinely curious, coming from a more bodybuilder side of things i usually take most of my sets to failure and do low volume, how intense should my sets be, especially the like pause benche 5x5 day and stuff, cause idk how close or far from failure i should be to recover properly for strength gain, if someone could help me out id appreciate it.
When you specialize on bench like this, how are you training your other body parts? I’m assuming you decrease the volume of those to allow for recovery?
5’11 & 145 lbs benching 185 for max, 50# max curls, 15 perfect form pull-ups, 30 dips… legs are very weak tho! I just started getting back into strength training at 28 years old. Nutrition is my biggest challenge in eating enough total calories. I eat over 100 grams of protein daily but struggle to hit +3000 calories… I achieved this strength in high school & basically stayed exactly there until now. About 1 month into training now and already seeing new strength this time around due to increased nutrition! Being a skinny guy, nutrition is the biggest part of strength for me.
I’m 145 5’11 at age 20… I can rep 135 but trying to go up feels so tough. I got 155 for 3 but feels like I can’t go past that. I’ve been working out for about 3 years now on and off but I feel dissatisfied.. hopefully these tips help…
What helps to get stronger is the pyramid down not up. Lower your reps to say 3-5 and pause for a second at the bottom. It sounds like maybe you're in a plateau. He mentions a pause rep It really does help build strength and break through. Also like he said triceps do dips upright to really hit the triceps.
Ok dude, 1 ) get a stronger lifter to spot your 155 lifts 2) goto 6-7 reps with 155, ( again can only be done with spotter) 3) Do 3x a week 1-2 days in between 4) Build back & legs on other days "3 years now on and off" consistency is the key. if you stop for a few weeks, you go back to zero.
You should weigh a lot more at that height. I'm assuming you're a hard gainer, in which case, you'll need to start getting a lot of carbs in your diet. Try to go for good carbs, but at your weight and age, you can definitely get away with eating a stack of pancakes for breakfast every morning lol. I used to be in the same boat until I was about 26, then it became a little easier to gain weight.
Close grip bench is the best exercise for triceps for bench press training. It is most similar to the regular bench press so it transfers very well and it makes the range of motion longer which is beneficial.
Thank you for the video, I have one question: After your BenchPress, do you do more chest exercises like incline benchpress etc. or do you just do your benchpress routine and then some triceps and some shoulders? Or how do you train after your benchpress
I didnt think this was even possible, except for the natural freaks 0.01%, this dude is 16 yrs, has probably been lifting less than 3 years, and 150lbs... even if he isnt natty, it is *unbelievable* that he could achieve this...
Just wanted to say thanks for this video. I’m thirteen right now weighing 145 pounds but my bench has been stuck at 175 lbs for quite a while now. Hopefully this video will help me to continue increasing weight!
If you try this consistently for like 6 months you can achieve this. Consistency, form, and weekly goals will get u here. Peace fam . Also go 5 days a week , max on 5th day increments of 2-5lbs
Benched 265 about 8 months ago and haven’t tried maxing out since. Going to try this approach for a couple of months and see how it goes. Hoping to hit 315 in a few months!
@@DaveFanch1022 I feel that. Once I hit 225 I started to slow down. But I started to get consistent again for 2 months or so now. I got a 275 bench press rn
What do you feel about doing incline only? It really feels much better for me, (it just feels less injury-prone in my case,) but I am slightly weaker doing it. I can currently bench 225 for 2RM flat but only 215 1RM on an incline for the record.
Just recently started working out because I realized I was pretty overweight and have a current pr of 70. Hopeing to get 100 by the end of July. Hopefully with this I will!
What Workout Routine do you follow, since the Push-Pull-Leg Split will only have 2 times the Bench Presses in the week? Would be nice if someone or you can answer my question. Btw nice Video!
That good bud , I also did well in the benchpress when I was 17 yrs old at a 168-pound BW in 1976 doing 330 pounds on benchpress with hardly an arch and ass on bench with no steroids. I'm 64 years old now and have been in the gym for 11 months now after being off bench for 2.5 years. I dont know my max now, but I can do 250 for 6 reps now, but I will do a maximum one day
You won't lose them really, I didn't work out that much for a month on vacation and had a diet of like only bread and potatoes and only lost abt 10bl each lift. Bench went up a bit from doing pushups tho
I am 9 months old, benching 565 lbs. Thank you for the great advice!
That's the amount I use for my Lateral Raises. Congrats though. We all start somewhere 🎉
Dude that's nothing, i finger-curl 660
I'm 335 lbs old and I can bench 6 years!
Aha I'm in the womb and can squat my mother for 50 reps keep trying buddy 🎉
Dude that's amazing! it took me till I was 11 months old to get to that weight.. Ig it's just genetic diff :(
Thanks to you, my seven year old sister is now a international powerlifter, godspeed brother!
Is this guy super skinny or what wtf
this guy is underrated-150 pounds and benching 315😮
Especially at his age. That's crazy. Most teens can't even bench their bodyweight for 1 rep.
@@Youngstownnobs true i only hit bw bench after almost 7 months of lifting, 2x bw at his age is insane he might be one of the only natty people to ever hit a 2.5x or maybe even 3x bw bench
@@dprnick Theres a lot of natties who have done 2.5 but 3 is quite something.
I did 315 at 17 135bw… granted i lifted my butt off the bench… and now im at 365 at 18 150bw
hes got 300k subs at 16, hes not underrated at all
Last year I didn’t even was able to think about hitting 135,now last week I finally benched 225 1RM. Since I started taking nutrition seriously my bench just went up. Thanks for the advice bro .
Do you cook and make your own food, what do you eat and how much? Also is it cost effective? Thanks
@@hellobye5952 Eat a lot of meat, chicken is cheap, if not meat then eggs, milks got a lot of protein but also a lot of fat but still very good, canned tuna is rlly good too id say 8/10
Also get legumes. Ppl forget beans got proteins
10 months on bench so far, and the first thing I see is that gains are erratic. Long pauses, and explosive phases. So we like to think we are in control and did that or that and bam bench went up, when the cause is really never known.
You have to have protein to gain mass when you are a tiny, skinny person. I am 260 lbs and would like to lose another 20. Down 15 so far over the past year. Started gym early last year at 272 lbs. But if you are big, it is the exercise to wake up your muscles should be the focus. That and creatine monohydrate and magnesium and potassium to stop cramps in the legs from working out. Was in long pause over winter, who knows why. Blah, blah. Went for 185 first of this year, last week did 195. Slammed that so hard said that was not enough, did 200 yesterday. That went smoothly up, no oh gawd will I make it, so got a spotter and hit 205. First of the year, could not lift 205, got stuck at the bottom and had to dump the weights off. That was from accidently totallinmg the wt load wrong. Was trying for 190.
Thank you for this video, seriously a blessing, I have plateau'd for 4 months while in the past I could go up about 10lbs a month. I really hope that after my deload week I can use this video to break through it. Love ya!
please update me on your progress
im going back to the gym in a few days and im doing this
at what bench weight did u hit a plateu? im currently at 295 and its been like that for a while
How much Kung pao chicken do I have to eat to get a physique like him?
@@jonesjermaine4387nice…
115-120 in the span of 4 months@@Caseohbuncrust
re-started out my gym stuff in august, restarting my bench @ 65lbs, due to sickness and time away from home. Ive managed to work up to a 165 pr and 145 workout weight. Goal is to hit 225 by the time i graduate in may, hope this vid helps!!! Ive also lost around 31 lbs since september, and plan on losing another 30 or so by may!
Hope all goes well for you!
When losing that much weight you will probably be seeing a decrease in your bench weight. Good luck though! Stay ambitious!
I hit 185 when I graduated at 140 bw when I was in weightlifting class. All I wanted was a 165 bench. I’m very skinny and my bench was always a weak point and now it’s a strong point. Don’t lose sight and you’ll get it ❤️
Bro I’m weak I stopped lifting since last year and when I came back I can only do 70-75
@@animatedchannel3440 its alright bro! You'll get back up there, just put the work in!!!
years younger than me and way stronger. keep seeing it over and over and while im mad happy for you guys and wildly proud im also day by day feeling incredibly fucking inadequate, keep killing it man
Benching 315 pounds at 150 pound body weight at 16! Is crazy. People call me strong and I bench 250 at the same body weight at 16 but 315 seems unimaginable to me at this body weight rn.
that's still amazing bro, good work. this guy is a beast fs tho
Nah. When I was 15yrs old at 125 lbs bodyweight I bench 350lbs. Deadlift 450lbs. Squats 400lbs.
@@Your-moms-gigolobullshit
Same when i was 5 i benched 900
Bro, you're still a beast.
Hey man this will probably get missed but i just wanted to let you know that after 2 years of lifting, i finally hit a 2 plate bench tonight. Ive been runing your program for about a month now and have put on 30 lbs to my bench so thank you.
What was to ur max before?
And have you previously been working out?
@@naughtygang8422 2 years, the second half of the first year was very inconsistent though. I went from a 135lb bench to a 195 lb bench in about july of last year and plateued. Probably cause i was only benchin once a week. 6 months later i was still at a 195 bench until i implemented the stuff in this video. A month later i hit 225. Havent gone for 225 since, im trying to get my reps up ( i think if i can get 205 for 5 i can get 2 plates for for 2).
What rpe did you run for each day on the program? did you train to failure? Thanks@@noahm6782
I love your videos I'm twelve and benching 60 kg 132 pounds at 140 pounds bodyweight im so grateful that we have content creators like you you have helped me so much so thank you
upload it on ur channel man ull get famous af
Nice I Will
yes you should upload it I agree
There is no way you are 12 and benching 60kg. upload it , if you are fr then thats crazy gj
@@alexthevideokid3533that’s crazy I’m 13 weigh 125 and bench 155
Nice video kid. I'm 46 years old, 190 lbs. my current 1 rep max is 385lbs. I'm aiming for 405. I want to add somehting here. I been at it for many years, and recently I was able to increase my beench by over 15 lbs in 1 month. thats a lot for me at my age and level. I did it by adding declined dumbell flys. I have neglected this portion of my chest for so long, that i even seen noticable gains in my lower outter portion of my chest.
It made me stonger and faster off the chest. So much so that I started slowing and had dificulity locking it at the top. That never happens for me. My triceps are always more powerfull then my chest.
I got 405 right around the corner. I hope I can hit it. Always been my goal. I'm not a good bencher, im mych better at squating and deadlifting. But I love the bench and never gave up!
Anyways great video. You got a new fan!
Did you get 405?
@@alexanderdryland8866 Not yet. I can hit 3, 45s, and 1, 35 plate for a pr. I can do it, but its a little sloppy. basically im 20 lbs away.
weighted dips!@@poolman20001
That's a crazy max, mine is 300 at the moment.
@@poolman20001 did you get the 405???
Thanks for the great video. I'm 44 and have never benched above 170lbs, and this just may have been the motivation that I needed to reach 200 this year. Current best is 140lbs for 10 reps, estimated 180ish 1 rep max, so getting close.
Update, so after a week off from lifting due to sickness, I hit a new pr today. 140lbsX12, estimated one rep max 196!
Update Feb 25, 2024, last night I started at 120lbs, then went up 10lb increments. Got my 16 year old son to spot for a new pr of 180lbs. That's the heaviest I've ever benched. 200 will be mine soon!
@@jmac79ersstay strong 💪🔥
@@jmac79ershell yeah. Good luck!!
@@its_xen0nn thanks! I've been stuck at 160 for reps, not able to do 10 yet. Trying to stay motivated
bro your voice is ridiculously soothing
Knee pads
Pasta bowl
I love how this guy is a big TH-camr but he still interacts with his viewers, I think I found my dream TH-camr
Ha, gayyyy.
This video was great! The way you speak is so soothing & the background music fits well! Its very easy for me to focus when I watch your videos, thank you.
Currently at 265, trying to get to 315 soon. Thanks for the help
Same here! About to start this benching schedule
How much can u do at incline
@@DaveFanch1022 any update? I'm about to do this plan as well so curious
any update? I'm about to do this plan as well so curious
Thank you young man I would rather listen too you than others you do know what your talking about I'm 62 I like your tips. Thank you again
natrual vegan 3 year old here, started the gym in a few days time, these tips just helped me hit 600lbs, thanks so much!
I just came back to say thank you, I was able to do 225 before but after stop working out I was stuck at 215 I watched your video this morning applied what you said and I’m back at 225. THANK YOU!
With this advice I am now fully prepared to go from benching the bar to benching 455, thank you
Hellmans off the rip
incredibly strong, also very developed for 15. Great job, with time your knowledge and experience will grow, just make sure you always have an open mind and are ready to evolve and adapt with some of your practices. The force is strong in this one. Keep learning, keep growing, keep evolving
Goddamn, the CEO of bench press came to drop this gem
i love this guy so underrated great advice
Voice is so soothing, the way he does this video is awesome, super underrated, love it!
if i saw this guy on the street i wouldve never guessed he benched 315
Well its amazing what CGI can do these days!
5:10 pause. you said you'd be "activating your chest muscles while riding your ese"? is this the key to elite bench press?
Excellent video man. Pause bench might be the key I’m missing. I finally hit 315 earlier this year and I’m trying to get to 405 by this time next.
If you just stay consistent and keep on training you’ll get there for sure you got this bro!
Ur not gonna hit 405 from 315 in a year man. That is incredible amount of stress on the body. What would work better tho instead of pause reps is to load a smith with 5-10% than ur free bar bench, and press it from the bottom up. Negatives. That took me from 315 to 335 in about 3 months.
If you are natural…….. this will be quite the task. Even if you are juiced to the gills…… this will be quite the task.
Just hit 275 today gonna try to get 315 in the next 2 months hopefully
thanks ive been benching like 105LBS for the past 5 months and imma take this advice and see how it all goes
u have either been eating, sleeping, resting between sets to little or you have been benching with 15 rir
nutrition is the biggest factor and what im assuming is holding you back cause you wont build muscle no matter what you do if you arent eating enough
How’d it go
I finally benched 185 the other day!
Congrats Harry! you're the goat. Already ahead of most of the population 😤😤
@@famous.LASTWXRDS Thanks bro- I plan on getting 225 a year from now
0:33 bro benched so hard he changed his age and race 😂
This was the best most detail explanation i saw so far thanks for form tips!
Great tips. I’m currently stuck at a 300lb bench. Trying variations like the pause bench and close grip bench. Hoping to break the plateau by May!
Have you?
@@GodswillUgunsure, I had to travel for work and couldn’t go to the gym as frequently. My last test, I hit 305lb. This past Monday, I did 250lb for 11 reps. I should be at 315lb according to the max rep calculator, but that isn’t always reliable. I’m going to test again in September, so we will see.
@@GodswillUg yessir, just hit 315lb today.
Solid video. Im a 12 days old toddler and this video helped me bench a half of imperial tone compared to 225 which i was asigned at birth. Very exited to see what future days hold, thanks
hey man great video straight forward to the point advice hitting every area you need to succeed much appreciated! please keep up the good work and make more for the other big lifts if as knowledgable about them too. Thanks!
Didn't watch but I hopped on gear as soon as I read this title. Thank you for the guidance champ 🙏
Seems like very good advice, Ill try my best to incorporate this tips in to my routine, and will by back with an update. Current bench PR: 80kg 3 reps
Good luck
3 rape
Waiting for your updates man
any progress?
So where you at now?
I am one month old and my max bench is already 2125 pounds thx to you bro 🙏
Great video, I will be implementing this on my bench. Been on a plateau for 4 months, currently at 130 lbs bench (very low i know) hopefully things change..
Hey did u make any progress?
keep at it brotha! No weight is too low; I'm sure you'll make great progress
sounds like youre not lifting heavy enough. just switch to 3-5 rep sets at heavier weights
update?
3:23 push in an arc with lower chest (when it’s down) and near shoulders (when it’s up) is a good tip
Thanks bro for this video.
One of the most unexpected things: thought he’d never been in a gym at the start of the vid and he turns out to be an absolute beast
you look majestic asf bro, defo an inspiration
Don’t be gay
he's a fake natty lmao
@@logicthat5591 and? most people on gear still wouldnt look like this
I realized after years of lifting that I get a better workout and results/muscle growth from focusing less on a 1/3RM and more on the pump. Instead of doing 405 for 2-3 reps, I just drop it down to about 285-315 and focus on contraction and the stretch with time under tension with about a 90 second rest in between sets.
I did a bet with my friend for £10 to see who can bench more in 3 weeks time. I hope this video works (I’m not actually going to work out, I’ll just watch the video). I’ll let you guys know how it goes 👍
let me know bro
@@bigbeau1758 Will do 👍
@@bigbeau1758 I won 😁
So?
Sorry for the late response 😂
I won, and I still use advice from this video today. I’ve increased my bench by 20kg in the last year, despite fairly inconsistent gym attendance.
My mom watched this when I was in the womb, I’m now 1 month old benching 365! Thanks man!
so funny we all forgot to laugh!
@ don’t forget to laugh silly! Just let it out!
Never thought of the pause bench. Feeling pretty confident for my future bench press with this information. Appreciate the video bro🤝
1:03 the face on the guy all the way back to the left is priceless.
Dude, awesome video this is was super helpful I literally increased my bench almost 30 lbs implementing these guidelines!
That's amazing!
HA! 1:40 You drank water!!
What really helped me was doing 2 weeks of close grip, than 2 weeks of wide grip. Really improved my technique and strength
I recommend pause reps. Stretches the hell out of your pecs and triceps, and sends your nervous system into hyperdrive. Also, get your biceps strong, they're stabilizers.
what weight should i do? the highest i can do at least 8 reps of? or ? for example, my max is 1 275, i was able to do 3 reps of 225. So should i be focusing on 185 pause reps? i appreciate the help! thanks
@@Brcnosaur enough weight to cause stress on the muscle. I can do 275 for 5 or 6, so I will do a nice 3 to 5 second pause once or twice with 275. Pause reps also help the working muscles fill with blood, increasing pump. Pause reps got me to benching 335 from barely benching 305.
Thank you so much for your video. I’m gonna definitely do more pause reps. It feels so good when I do those.
In 2022, at the end of an unremarkable gym workout just a few days before my 61st birthday, I had a widow-maker heart attack (100% blocked AED artery) with serious complications. My heart stopped twice on the way to the hospital and 10 more times during efforts to save my life. When doctors woke me up four days later I had lost about 90 percent of my strength and a bunch of muscle. Four months later after various complications, I returned to the gym and resumed benching with two 10-pound dumbbells. I had several major surgical incisions that were still causing me pain. Next month, is my two year anniversary and I hope to bench 300 lbs. on that date. My most recent max bench was 270 lbs. I am confident the techniques you offered in this video will help me achieve my goal. I'll let you know!
Do calisthenics push-ups dips no need to lift heavy weights especially with your heart issues heart attack and your age why risk being injured or dying not worth it pal
@@StarzzyJJASD - Thanks for your comment.
My cardiologist told me I have no heart damage (a miracle) and I have no restrictions. Moreover, he told me I have no restrictions whatsoever.
Your point about potential injuries is well-taken. I never go above 90-95 percent on max lifts. I enjoy intense activities and lifting more intensely has made me feel great.
That said, after I reach my goals on the bench press, I will lift more moderate weights and pursue a cardio goal of some kind.
Right on man inspiring stuff
@@morgansmolder7891 - Thank you!
NICOLAS WHERE HAVE U BEEN! AM SO HAPPY UR BACK UR VIDEOS ARE REALLY INSPIRING AND SO AS UR PHYSIQUE
It's always embarrassing when people ask what my bench is bec it's only 180 with a bw of 215. Thanks for the great advice and i'm looking forward to finally hitting 225!
same here haha
If you’re 215 and only hitting 180 you’re in luck bc you’re issue is just that you’re weak. That’s the most easily fixable problem. Just keep training 😄
Yea easy fix, u weigh too much to be only benching that little which means ur just weak and probably havnt even hit nooby gains yet, all you have to do is train consistently
Yeah train consistency and train till failure i bench 185lbs at 140 body weight
Dude I hit 180 when I was 120lb and 14
Glad I came across this video .. I’m new to PL, so I plan on implementing your tips and see what results I can achieve .. Much Thanks for sharing
Will probably implementing some of these tips, like the pause benches. Been stuck at 215lb bench for like 2 months. Deadlift and squat are doing fine at 405lb, but the bench is lagging. The rib hump from scholiosis probably has a lot to do with it.
Being stuck at 200 is crazy. Take a deload. Decrease the weight by 15% and build back up. You’ll break the plateau.
@@justpractise6773 good tip actually, i was stuck at 200 like OP, took a deload because i was traveling to japan on holiday and ate a shit ton, when i got back, boom 225 easy.
Great tips. Thanks for the tipsObviously you know what you are doing. When I hit a plateau at 250 when I was a kid, I read that Lee Hainey took one week a
Month for repair where he only lifter 30% of his max. When we came off of the break and added decline bench, we hit 280 within two weeks.
There ain't no fucking way this dude is a solid year and a half older than me 💀 impressive strength bro 💪
Humbling to hit those pause reps. I really feel the tension and intensity 💪🏻 I’ll hit an AMREP after three weeks of this
Thanks for the advice! In 1 month, strengthening my triceps & benching more often X3/ am helped me break through being stuck @225lb. I’m benching 245lb now @180lb BW, normally 160lb BW; on a Christmas bulk 😂 at the moment.
I just turned 16 I bench 185 for 10 reps and it’s been my life goal to reach a 225 bench before turning 17, so thank you for the advice
If you mean a 225 1RM then you should already be able to do that if you can rep 185 for 10
Max out the shoulder press machine. And then add extra weights to it when it's maxed out. Helped me break through 225 lbs.
Most important support muscle no one talks about is the last. My lasts have always been small and weak and I never focused on them for over a decade. Just few months ago I started focusing exclusively on my last and getting them bigger and stronger and that alone has increased my bench from 255 1rm to 315 1rm!
Pause bench and also 4 second controlled down and up reps. Started HIT on chest and back other than bench, thats next, and gains are nothing like I have done before. At 52, i am pushing weights on pec deck after 5 weeks that I couldn't do after several months doing multiple workouts a week. Congrats on your accomplishments btw.
I found myself getting stronger snapping the weight at the height of the rep as well with my pause reps.
The Tricep and Back work were good points. I neglected these exercises for a long time. After I worked on them, my bench shot up
i noticed back has a tremendous effect on my bench. if you neglect back then your shoulders and all have to do more work on the lowering portion, whereas if u have a strong, wide back your lats completely take over the lowering portion keeping your shoulders etc fresh for the lifting portion. Not only that, but the brachialis strength contributes a lot to lowering portion and also the bottom portion of the lifting
Damn.... Well done, man. I was 17 when I put up 315, but had shit form, and I was 220. Still have some lingering shoulder and elbow issues because of it.
All to say, super impressive.
Have you been able to do anything about the pain
if you want to heal your shoulders, stop benching for a while and only do dumbbell bench press, and switch to focusing on shoulder press. it seems counterintuitive to shoulder press when you have weightlifter's shoulder/shoulder impingement/whatever u want to call it, and it will cause pain and inflamation for a while, but dude this is what finally healed my shoulder after years, i havent had ANY impingement or anything now for over a year since
I'll have to give that a shot, thanks for the tip man!
I jumped at this video as soon I saw it cause your 315 bench video inspired me to go after it myself I’ve increased to be able to do 235 for reps because of you and I’m super thankful I’ll be a member of the 315 club soon and this videos gonna help that even more 🫡
This is great advice.thanks for taking the time to post this information.
Can anyone explain the way he says “pyramid weight down” am I taking 5lbs off every set?
Been doing having a focus on bench for a long time! i started the gym 2.5 years ago with a bench at the time of 45pounds/20kilos, and my bw was 135. now 2.5 years later of doing gym 5 times a week never skipping my splits ive reaching a 340 pound bench 154kilos, and my bw reached 200pound / 90kilos! bench has always been something i thought looked cool so thats why my focus has mainly been on pushing exercises, and ofc the big 3
I can now bench 100000 pounds thanks!
Oh wow. I can only bench press 50,000lbs . Good job 👏
How is this guy not more talked about!? Benching 315 lbs at 16 and 150 pounds is wild. His physique is also insanely aesthetic!!
every young persons physique is insanely aesthetic if theyre not fat and they workout a little. you just have no lower body fat so you have an insane V cut taper and all Im 5'4 and got more women and badder women than any of my friends just from having an aesthetic physique and i wasnt even like a super serious bodybuilder or anything. i just did pushups, pullups, some curls, some skullcrushers, bench here and there
Doin static holds of extreme weight will really help you if your at a plateu if you bench 200 hold 300 just hold it up and keep doing that your bench will boost more than you will think
do you recommend do it at the beginning of your working set or the end?
@@johnle2633I know this is late but I do it at the beginning of the session, it activates the muscles and makes the working set feel lighter.
315 at 170 is the new goal for the next few months. Can't imagine even trying to climb to this weight at 150....well done.
One thing i either missed or wasnt mentioned in the video was intensity, so im genuinely curious, coming from a more bodybuilder side of things i usually take most of my sets to failure and do low volume, how intense should my sets be, especially the like pause benche 5x5 day and stuff, cause idk how close or far from failure i should be to recover properly for strength gain, if someone could help me out id appreciate it.
Dr Mike from RP usually says you should save some for the next set so go 80-90% but everyone has different beliefs as I'm sure you already know.
Great advice .. I agree pause bench is so helpful.. I would also add bringing the bar down very slow helps build
Watching this at 225k views, we’re all gonna make it fellas
808k views now.
“You’re a sick €unt!”
Pause reps is literally key. My bench stayed stagnant until I started incorporating this
When you specialize on bench like this, how are you training your other body parts? I’m assuming you decrease the volume of those to allow for recovery?
5’11 & 145 lbs benching 185 for max, 50# max curls, 15 perfect form pull-ups, 30 dips… legs are very weak tho! I just started getting back into strength training at 28 years old. Nutrition is my biggest challenge in eating enough total calories. I eat over 100 grams of protein daily but struggle to hit +3000 calories…
I achieved this strength in high school & basically stayed exactly there until now.
About 1 month into training now and already seeing new strength this time around due to increased nutrition! Being a skinny guy, nutrition is the biggest part of strength for me.
Height and Current Weight?
155 lbs but idk the height
5'8 154
freaking awesome! You're the man! I'm right around 305....but would like to hit 350. I've never done pause bench or a hypertrophy day.
I’m 145 5’11 at age 20… I can rep 135 but trying to go up feels so tough. I got 155 for 3 but feels like I can’t go past that. I’ve been working out for about 3 years now on and off but I feel dissatisfied.. hopefully these tips help…
What helps to get stronger is the pyramid down not up. Lower your reps to say 3-5 and pause for a second at the bottom. It sounds like maybe you're in a plateau. He mentions a pause rep It really does help build strength and break through. Also like he said triceps do dips upright to really hit the triceps.
Ok dude, 1 ) get a stronger lifter to spot your 155 lifts
2) goto 6-7 reps with 155, ( again can only be done with spotter)
3) Do 3x a week 1-2 days in between
4) Build back & legs on other days
"3 years now on and off" consistency is the key. if you stop for a few weeks, you go back to zero.
Eat more, 145lbs at 5'11'' is pretty underweight.
You should weigh a lot more at that height. I'm assuming you're a hard gainer, in which case, you'll need to start getting a lot of carbs in your diet. Try to go for good carbs, but at your weight and age, you can definitely get away with eating a stack of pancakes for breakfast every morning lol. I used to be in the same boat until I was about 26, then it became a little easier to gain weight.
Litteraly same
Close grip bench is the best exercise for triceps for bench press training. It is most similar to the regular bench press so it transfers very well and it makes the range of motion longer which is beneficial.
Great advice love the pause sets and PROTIEN to body weight ratio
Cup of coffee b4 workout will pump you up also
@@pitbulls2849pump up the butthole
Best advice I've seen so far
Thank you for the video, I have one question: After your BenchPress, do you do more chest exercises like incline benchpress etc. or do you just do your benchpress routine and then some triceps and some shoulders? Or how do you train after your benchpress
incline bench, then pec deck, then front lateral raises. chest and front delt done,
That is amazing young man! Congratulations.
hold up..sixteen??
I didnt think this was even possible, except for the natural freaks 0.01%, this dude is 16 yrs, has probably been lifting less than 3 years, and 150lbs... even if he isnt natty, it is *unbelievable* that he could achieve this...
Some Asians just have peak genetics
Then he said over the years😂😂😂😂
He's lieing thing so to his age
Twelve
Pin presses have worked very well for me. I have long arms so the bottom was always the bulk of the grind for me.
Just wanted to say thanks for this video. I’m thirteen right now weighing 145 pounds but my bench has been stuck at 175 lbs for quite a while now. Hopefully this video will help me to continue increasing weight!
5x5 helped me the most to get to 315 bench within a year.
Did u do paused? And did u build up the weight or do drop sets
If you try this consistently for like 6 months you can achieve this. Consistency, form, and weekly goals will get u here. Peace fam . Also go 5 days a week , max on 5th day increments of 2-5lbs
Benched 265 about 8 months ago and haven’t tried maxing out since. Going to try this approach for a couple of months and see how it goes. Hoping to hit 315 in a few months!
If you been consistently lifting for those 8 months your bench press should increased
@@jayari7674 yeah I’ve only been semi-consistent but I do think it’s a little higher
@@DaveFanch1022 I feel that. Once I hit 225 I started to slow down. But I started to get consistent again for 2 months or so now. I got a 275 bench press rn
What do you feel about doing incline only? It really feels much better for me, (it just feels less injury-prone in my case,) but I am slightly weaker doing it. I can currently bench 225 for 2RM flat but only 215 1RM on an incline for the record.
everyone is weaker on incline
More of a body builder thing rather than powerlifting, good for aesthetics but if you want to make your flat bench stronger you need to flat bench
Do what's good for your health,same thing as with squats,curls and other exercises,go with the variation that best work for you
Just recently started working out because I realized I was pretty overweight and have a current pr of 70. Hopeing to get 100 by the end of July. Hopefully with this I will!
What Workout Routine do you follow, since the Push-Pull-Leg Split will only have 2 times the Bench Presses in the week? Would be nice if someone or you can answer my question. Btw nice Video!
if you really want to focus on bech start doing powerbuilding or powerlifting routines, i think jeff nippard has a good program
Chest and back one day,legs the next day, rinse,lather repeat
That good bud , I also did well in the benchpress when I was 17 yrs old at a 168-pound BW in 1976 doing 330 pounds on benchpress with hardly an arch and ass on bench with no steroids.
I'm 64 years old now and have been in the gym for 11 months now after being off bench for 2.5 years. I dont know my max now, but I can do 250 for 6 reps now, but I will do a maximum one day
hi nicolas, quick question: how do you keep your gains during holidays?
ik im not nick but if you have the chance just do a lot of pushups/pullups
if you are desperate and have no other way
and if you want to hit you legs do lunges, front squats and some sissy squats
You won't lose them really, I didn't work out that much for a month on vacation and had a diet of like only bread and potatoes and only lost abt 10bl each lift. Bench went up a bit from doing pushups tho