315 Bench Press Is EASY?! 🤯😨
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- Do you think 315 bench press is too hard? Watch this video and find out how easy it is to do a 315 bench press!
In this video, we're going to show you how hard it is to do a 315 bench press. If you're new to the bench press, or if you're looking for a challenge, this is the video for you! Unless you are an official strongman or have great muscle building genetics, 315 bench is very difficult.
First clip: Connor Sinnan
#shorts #strength #benchpress #chest #chestday #workout #powerlifting #fitnessmotivation #bodybuilding #strong #strongman
Focus more on relative strength rather than absolute strength because we are all different. Some of us have good genetics and some of us don’t.
Congrats on 45k bro it’s great to see your channel blow up!
@@orange1510 thanks so much orange. Your support since day 1 means so much to me bro
He means regular humans. Not tiny humans.
You and sean nalewanyj get shit because you're just based and don't tell people what they want to hear 💯
That guy was drunk when he said that
315 is achievable as a natural if you train consistently and eat enough calories , now 405 is the real achievement and only a handful of people will every move that type of weight
WHEN I WAS YOUR AGE I COULD EASILY BENCH 405.
Fax
what about fot someone who is under 5'5' and skinny? . 315 is going to be a real achievment . listen to the video carefully , it depends on your weight
@@varinyampandey7111 you gotta eat bro
@@mikelsales3599 not how that works buddy... some ppl (like myself) wanna be fit in all aspects of life... bulking until I become a strong man doesn't do that for me... and for ppl that are 5,5 and shorter will look and be mallets if that's your advice... really dumb
315 is very realistic longterm
For some % of the population.
There's a bell curve
@Paul Draper a whole lifetime dude ?
I think any guy can hit 315 given a lifetime starting early
Bruh almost everyone can but you gotta be takin some sort of protein every 3-4 hours every day for the rest of your life
@Jorge not really...you can just eat a moderate to high protein diet
Depending on height and weight
You don't have to be genetically gifted to bench 315, you just have to work on your form and train hard
Yeah some people just don't have the bone density for it but they can be extremely strong other ways
@@brudderstyles3479 lifting heavy weights increases bone density
@ThaReal-Izzy it does, but it doesn't mean you'll ever be as strong or big as the next person , Leo Santa Cruz is 5'9 30 years old and boxed in the 126lb weight class, James toney is 5'9 and he fought guys from 160-260lbs...Leo can lift all he want but he won't be stronger than James toney, Mike Tyson 5'10 and was 200lbs at 12, I'm 33 and can't reach 200
@@brudderstyles3479 u can u just never heard of a bulk
@yosef jehudai dude, if you're 5'10 200lbs at 25yo and I'm 5'10 140lbs at 30 years old, you're way naturally stronger....by the time I gain 60lbs in a "bulk" it'll be very hard to catch up to you in terms of natual strength , especially if you workout regularly ....
He said 315 in your lifetime! That's definitely possible for every man if u train consistently your while life ffs
Yeah this dudes videos are pure cope.
That’s not the part I have an issue with it’s the fact that bro said 225 in six months to a year of training Because I feel like when those people start training they can’t even bench their own body weight let alone above it
@Shirtless Kid depends greatly on your training though, if u are training correctly for strength u can defs hit 225 in that time frame too
@@shirtlesskid852 I hit 225 after 3 months. It's not hard
@@JoelGarcia-lu3tw Genuine question how old are you
Hit 315 at 190lbs after 6 years. Don’t give up fellas. Partially agree that some people won’t get 315, but if you work super hard for it you will.
I'd say I have average genetics, maybe a bit below in some aspects. Even if I dont get to 315 I'll still be stronger than 95% of the population wherever I land. Just because some people cant hit 315 isnt an excuse to give up or be negative
For sure, I weigh 185, I can do 2 clean reps. 3 on a good day. It’s the way you train. You can definitely do it!
It took u 6 years. The average person won’t wait 6 years to finally hit that who cares about a bench press
I trained calisthenics when i was younger(15-19), maybe 2 yrs of total training, and at my first time in the gym, i hit 225 at a bw of 160, now, 1 yr and 8 months later i hit 360 at a bw of 205.
@@SEDRICKHENDRIXTHEGAMER it took me a solid 1-2 years of “training for bench”. 6 years gym total and about 1-2 specifically for bench. It’s not easy
Fitness community is so fucked, 225 a while ago was insane, now they're trying to normalize 315 💀
225 isn’t shit lmao 315 should be average
315 just can’t be normalized though lol
@caloFi we're talking about you. Just because you've been working our for longer and can rep 225, doesn't mean everyone else can
@@gokusolos1930I can rep 225 for 15 reps but It’s not common at all, I rarely rarely see someone at my gym benching 225 heck I rarely see 135 being pushed at my gym idk why people say it’s normal lol
@@caloFiaverage😂😂😂
Homie graduated a with a PhD of Broscience and founded a "Trust me bro" source database.
Who
No bro he’s actually done the research from scientific studies, while you probably got your information from fake fitness influencers, which is fine but don’t let it control you
@@ruben._._34577 I've been in this for a long time now, so no, I don't get information from fitness influencers. It is not only in this video, but in his other videos it seems like he presents his opinion as facts.
And truly, if you are an able bodied man, you will bench 315 sometime in your lifetime. Either you are tall and you will gain mass for it, or you are short and your range of motion is shorter.
@@juliano5662 yeah I agree many people will reach 315 but most of the times he’s right, also he was just saying it would be difficult as you need a bench 1.5-2.5x your body weight
@@juliano5662 He has a degree in coaching…
Thank you for clearing this, I saw his original video and lost all hope 😂 185 was a bench mark for me
Yea focus on relative strength over absolute strength cause we are all built different
It took me 3 months to hit 135. I still believe I'll hit 315 one day.
@@CR7GOATofFootball WTF why does it say 53 years ago? Am I okay?
@@ilikeanimals5015 that’s apart of his name
@@CR7GOATofFootball You will. I thought I wouldnt when I was stuck at 225 for a year.
5 years later ive almost gotten my dream mark of 405. But hopefully i probably get it soon and I will for sure push for that 200kg.
Do the work no matter what and you will get it my man
This made me feel so proud to bench 315 😭
Mario you have pushed me to work out and lose weight and now I’m more fit and muscular then I ever was. Thank you so much man! I appreciate it ❤
Thank you for your comment bro. Don’t give up and keep working out. I’m so glad to hear you have made such great progress 🤩
225 is really a good bench for anyone that weighs under 200lbs, if you can join the 200lb club you are doing great. Anybody that gets to the 300lbs that weighs under 200 is going to take genetics into account. I lucked out being 6'6 and 240lbs and had a 535 bench at 25yrs. It took a ton of work and effort even beginning with decent genetics. Don't let anyone discourage you and lift at your speed and weight. Most people at the gym don't care where you begin, it's where you end and the effort you put in.
Honestly improvement is the entire thing that matters while doing a fitness journey.
Ya of course it’s very difficult and will probably take an upwards of 10 years while progressively overloading and pushing harder than last time but it is even achievable at a weight like 165 or lighter (though much harder) it will take a long time, but in your lifetime it is definitely possible.
Bruh for me it would take forever. I'm 5'1 and weigh 114
@@JonathanMartinez-6 how old are you
Dude with 10 years of training under your belt even if you can’t get to 315, you should still be pressing huge weight and through those years of training you will definitely gain weight through muscle, fat, water, etc
@@stratosm3154 16
@@georgegrimmer2307 ik
In a lifetime most people can most definitely bench 315, it takes a few years sure, but you don't need good genetics for it
Everyone is built different, a lot of us don’t have gray genetics and are smaller than others which is why I saw focus more on relative strength not absolute strength
@@Coach_MarioRios Thats just victim mentality, always blaming something else instead of yourself, because its easier. Every single person i know/knew who never reached 315 bench wasnt actually putting effort one way or another. Some were drinking and partying a lot outside the gym, some werent putting much effort in the gym itself and just going there just for bragging rights, some(like me) dropped the gym for a long time before i could even had a chance to reach that(going to the gym again for 4 months now tho) etc. I know two people who were actually serious about lifting and to my knowledge one of them actually participated in amateur bodybuilding show and surprise surprise, they both could bench even more than 315. Its easier to blame something that we cant control instead of ourselves, but im yet to meet a person who was being serious lifting for 10+ years and still didnt manage to bench 315.
@@pauliussipavicius4658315 is unattainable for most guys. Now go cry somewhere else.
Trainer of 13 years here. Mario is right, most people don’t have the genetic muscle composition to get there. I’ve been in the gym for years and only seems a handful of people benching 3 plates. Unfortunate truth. With that said, work hard and hit whatever number you can with max effort and take the face that you put full effort as the win.
Finally someone talking about relative strength
Finally, My 4foot 22inch self can relate. It's a damn shame he's not representing us 12foot wingspan people though, damn.
Freshman year of highschool I was 130lbs, senior 150lbs. Currently 209lbs night weight from bulking the last 9 months. My bench max is around 280-290 with wraps so I’d say the “genetic limit of body weight” part can be broken on a decent amount of time on a decent bulk
Honestly 245 was heavy AF I don't understand how people bench so high
I hit 315 at 17, weighing 175. Stop giving them excuses. Push them to be great not weak.
Right…
Id like to see a video of that
Dude…
Agreed
@@Coach_MarioRios Dude I hit you up all the time. I’m 255 right now. I said when I was 175 and 17. I’m currently 45 and can hit that for 5 sets of 12. Don’t hate. I think you personally are in good shape. But don’t make others weak with small goals. Arnold said dream big shoot for the stars not shoot for baby lifts.
To me I train to fight not to lift heavy weights as long as I got strong core muscles I’m unstoppable
When i started i couldnt bench the bar so dont be discouraged
Same I couldn’t either 🤷♂️🙃
Same, I just got to 75 on reps, so I’m pretty proud lol
@@Coach_MarioRios And all that shows is that you aren't naturally strong. Nothing to do with your weight.
I believe it is harder for some people but I think most men can get it in their life time.
The only fitness guy on the Internet that I like rn 😂
You must be watching horrible creators if Mario rios is your favourite 💀
225 is around 100kg. I started 6 months ago at 45 as my 1rep max. My 1 rep max is 70kg now (160lbs) so I’d say he could be right. I used to have a very weak cheat before, I’ve worked hard and in the next 6 months I should be able to do 225.
This is a great way to turn people away from the gym. 315 is definitely achievable naturally. Don’t let this guy fool you
Bro you can’t be talking you never benched 315 in your life.
he's actually pretty spot on. It took me a year to bench 225 and could've done it much faster had I learned leg drive properly early on
Bro is talking about genetics at 175lbs
He's short probably.
@@micharainczuk607 top shelf is always 7ft.
Explain further
Explain further please bro i don't understand
@@no737 he hasn’t reached the point where he can even see his genetic potential but is giving advice on what takes whatever amount of potential
He said 315 in your lifetime and that could be used as motivation, setting 315 as a long term goal
nah not a goal most people should even set tho
you’re gonna waste precious time on the worst muscle group (chest) when you can build squats, overhead press, pull-ups and deadlifts (which are so much more useful)
@@tristan6773 I train chest once a week (sometimes twice if I find time) Im 24 and my bench max is 295 at 165 pound body weight. It’s very achievable if u train constituently and train for strength.
@@ced3797 i’m saying I don’t want to train chest that much.
I don’t want big ole titties
I can bench 225 for 8.
arms
shoulders
back
legs
hip/lower back
all more important for focus than silly chest
@@tristan6773 haha I don’t only train chest.. I have chest day / back and biceps/ shoulders and arms/ leg day.. that’s my weekly split. I normally only bench on Monday my guy
@@tristan6773 Who the fuck doesn’t like training chest
A 1.5x bodyweight bench is average for someone with a couple years of training under them. Pretty much anyone can get to a 1.5-2x bench given sufficient time, training and nutrition
I'm 6'3 22 years old and 209 lbs
My bench pr for now is 275 lbs I want 315
My deadlift pr I hit last night is 315 lbs and I never have attempted deadlift before
My squat is not good at all I can barely squat 225 for 2 reps
Lifts are different for everyone everybody works out differently. Everybody is built differently. Do what's good for you and try to set and reach realistic goals over whatever duration of time you set. Don't be discouraged if I can do what I do you can too it just takes time and hard work dont let people who dont want to see you win tell you what is true and what isn't. I have only been working out seriously for less than 3 months.
Update:
I hit a 315 squat 2 weeks ago and I'm still trying to get a 315 bench it's coming off my chest but the concentric movement is what's making me struggle. I'm going to hit my pr of 275 for 2 sets of 5 next week. You'll be surprised how far you can go if you allow yourself.
I hit 225 at 4 1/2 months in 175 body weight
That’s very impressive, you likely have above average genetics
Keep workin hard
Ya I hit 225 at 10 months and I weigh 145… it’s not genetics it’s hard work
@@Coach_MarioRiosits not about genetics, its about hard work bro…
That's excuses. I hit 315 weighing 185 at 29 years old in the army. I wasn't combat arms either. I repaired electronics.
It’s not excuses. My genetic make up isn’t designed to bench 315, maybe when I hit 30 years old I can do it. But I currently bench 1.5x my body weight so my bench is still impressive
@@Coach_MarioRios 1.5 is a good baseline for being in shape. Just put the 2.5 pounds plates on the end and bench like normal for a month. You won't notice them but your muscles will.
Pogs have more time to hit the gym and eat at the chow hall. Infantry is always training in the field and have to eat mre’s
@@Coach_MarioRios he said in lifetime. That means you can be 40 and bulked. You are not even advanced yet.
@@Coach_MarioRios dude you are just boosting your ego with 1.5 bw bs. Guys want the weight not the relative weight
Is a 100 pound dumbbell bench press for 8 at 110 good?
Yes it’s very good
It’s cap
Ya that’s impressive asf highly doubt you can do that at 100 lbs tho unless you are 4 foot
@@codenamebogdan8050 I’m only 15
@@KesanHF how do you even have chest muscles at that weight
Bro is just mad he is small
I appreciate this video, as a former D1 athlete, the time it took me to bench high was 5x longer then everyone else. Some of us also want to maintain physique and not shovel 6,000 calories a day
Low body fat has its negatives
225 is not easy man its my biggest goal for this year
same here
Took me 9 months. Yes it’s hard but so worth it
Bro 225 is a great achievement. Don't let social media ruin that1
it’s called hard ass work and dedication,you can’t blame everything on genetics bro
He didn't. Get some ears.
I weighed 287 Jan. 2023. I started going to PF and got up to a 275 on smith machine. I moved to the YMCA and couldn’t get 225 on free weights. From Nov. of 2023 to now I’ve taken my bench to 265(as of yesterday) and I now weigh 195. I’m hitting 315 by Dec. I don’t miss. I’m consistent af so my progress is too.
Usually I dislike this guy cause of the calf videos, but he has a good point. Can bench 160kg/350, took me 4 years to get here but I’m 100kg/220lbs
It's still crazy how people still don't acknowledge that genetics effects all aspects of training (strength, muscle, motivation, response to diet/supplements)
Motivation?
@@joekerr4273 yes. Even your motivation is genetic.
@@PaulFilmer how is motivation genetics??? And motivation is not necessary the main thing u need is discipline
Bruh, why so obsessed with genetics ???
@@pannkaakan33 so you think everyone has the same level of motivation and discipline?
Because that is not the case, why? Because that's how they were born, aka genetics.
Finally something that we can agree on
Just because you can't do it doesn't mean it's impossible for most people
It is a very realistic weight, if you've been lifting for say 10 years, and bench pressing every single week twice a week, you'll obviously be able to bench press 315
And people are not limited to benching 1.5x their bodyweight, they can obviously bench press heavier with enough training
I got 245 bench in a year, don’t think getting 315 in two will be that difficult, isn’t much worth in telling people they can’t achieve something
You can get there in less time than that.
I’m 140, what should be my realistic bench press goal when I start working out
Being able to bench press your own body weight
no lol If you've legit never worked out a day in your life and your tall and lanky like I was when I started then you'll be lucky to press 100lbs at first. don't let that discourage you because as long as youre training and eating properly, you'll see the strength gains come rapidly.
@@Coach_MarioRios thanks
@@JSmith91 I’m only 5’9
@@betyt4398 nice, you'll probably be able to press a little over that then. Regardless of what you start at, it doesn't matter. The newbie gains are awesome. Stay consistent bud and you'll get where you want to go.
Yeah for this guy who is 120kg 💀💀💀
Don’t listen to this man, lift 315, and if you can’t right now, train till you can
Honestly I think we should all focus on relative strength and ignore all the absolute strength BS
@GOG REACH Do you enjoy being negative?
@@GypsyFraud4461 its fully possible to bench 225. Genetics card isnt an excuse
Just work harder
These black pillers are the worst
Saying this is “black pill” is an exaggeration. That’s like saying everyone should get to 250lbs of solid muscle. If you look at my pinned comment you would realize it’s not black pill
Currently 237lbs on a 7 month bulk and I just hit a new PR for 285 for 5 reps, can’t imagine how hard 315 is
Bruh 285x5 means you have 315
@@jasonblobha8003 can’t rep it, don’t care for 1 rep max
@@Curlyheadrae24 the video is talking about a 1 rep max
The first guy was speaking the truth - my brother is around 76kg and can bench 145kg (over 315pounds) and he’s all natural and don’t take anything - his friend was inspired to go gym because of my brother, his a similar height of like 5ft7, he weighs between 90-100kg, don’t take nothing and he can bench 145kg !! So it’s defo achievable natural. (I should add that anything that’s a compound exercise you should do sets of 4-8 reps which focuses on strength, anything over is purely endurance and tbh you’ll stay on the same baby weights for ages, and if you can bench heavier the lighter weight becomes easier to do 12 reps if you wanted to - anyone who reads, we train exactly like Kevin levrone, search/study him and thank me later)
I'm not an expert or anything, but 315 in a lifetime seems achievable for a decent amount of people. Maybe 30-40% of men if they put in a lot of hard work. But they would probably have to train like a powerlifter and get pretty heavy like you said. Staying healthy and having mobility while benching 315 is what seems hard. I play tennis, so I'd rather be built better for that than to hit high bench numbers
He said 210 pounds is the lightest you can be to benchpress 315 while I’m over here at 170 pounds pushing 330😅
Genuinely low IQ and reading comprehension comment. 210 is the lightest you can be to bench press 315 IF your genetic ceiling for bench press is 1.5 times your bodyweight.
I’m generally curious do you train legs at all? Also how tall are you?
Currently benching 325 @ 190… took 4 years
what was your journey like, what was your split, frequency, did you use phasic periodization and/or dup? did you do max effort, maybe top singles? maybe feeder/top sets?
@@do_odman I used a consistent upper/lower split for the majority of my training journey. My frequency was about 2-3x a week, varying from block to block. Typically my volume was moderate and I would complete a top set between 1-5 reps at a given RPE which increases throughout the block. I incorporate many variations that focus on my weak points as well, such as a close grip pin press. I never have really tracked my macros, but my only advice regarding diet is to eat plenty of unprocessed healthy foods, high in both protein and carbs.
@@stinky635 Sweet, thanks man, it's always encouraging to hear real world progress success stories! Have you set a new goal?
@@do_odman My progression has kinda slowed down to the point where I add about 5 pounds to my bench every six months, my top single weight often fluctuating but overall getting stronger. People tend to get discouraged when their max gets lower, but it's normal. I've been stuck at this number for a year since I cut about 20 pounds.
@@stinky635 cutting 20 pounds and maintaining your strength sounds like progress to me!
i am more muscular in 14 than you were in 18 by looking this picture. By the way love your videos
I did think this guy gave good advice but after I've completely changed my mind
He just be bro science
People underestimate the time and effort it takes to build that strength. They see 20 year olds on gear benching it in a year and people get their standards messed up. Fuck i dont even enjoy benching i moat likely never will bench anywhere near that
I agree with standards are so skewed by what you see online
Some guys can barely hit 225 let alone 315 lol. Social Media has really warped fitness expectations. I've had grown men in their 40s tell me they never hit 225 on a bench press in their life. 315 is a major achievement.
Keep grinding everyone.
the reason that grown men never hit 225 is becasue they didnt ever train hard enough and thats the problem. most people more or less just train like pussies
Some peoples strength standards are so low it’s actually funny.
So basically every gym teacher ever has god genetics
This guy really thinks he hit his genetic limit 😂
Nft as pfp☠️
@@Little_yuerand what the fuck does your comment prove? You think he already hit his genetic limit?
Roasted that BroScience GymBro 😂🤣
I’m 177ibs and I bench 285 for 2 and I’ve only been in the gym for 1year and 4 months consistency and discipline will get you to 315
I bench 315 at 5'10 215lbs natural. If i weighed any less i don't think id bench it anymore and I've been training for over 10 years im turning 26 yrs old.
I benched 375 at a body weight of 180. You’ll be fine.
Relative strength is the excuse skinny guys give themselves to remain weak
Im skinny but thats fax thats why im working harder and getting heavier that just had to be said
@@leos4286 keep up the good work, you will be surprised how much absolute strenght potential you have once you fill your frame
its true my first bench press was 315kg and my curl was 600kg
Bro what
Genetics is more than just size
Nervous system output is key
315 is not realistic for everyone, for most people with years of dedication you can hit it, but for some, it’s impossible naturally
You're out here limiting yourselves
Cope harder
whats ur max bench
This isn’t cope. This is having realistic expectations. Always strive for that 315 bench press but some of us are genetically built to get there
@@Coach_MarioRios Mario you limiting yourself. The genetics argument is rubbish you don't know what your body can do until you try.
@Hiruy 140kg at 82 so seethe as that's 1.707 times BW
@@hiruyabebaw7140 can you read? It's at the bottom of my other msg
@@eversor10 1.
Still below 315
2. Mine is at 1.725 my weight
i’ve been training calesthics only for 4 years. this year i just started to bench for the first time. less than 2 months and im up to 260lbs 5 reps. and it’s actually about 4 weeks of me starting
And that's why Leon Edwards have the best athletic body 😂
I’m 170 and currently bench 180 for 5x5 after 5 months. And only barbell benched for the last month. I gotta go with Conor here.
I’m 18 years old 190 pounds and I bench 320 I’ve been working out for around 4 years on and off and this bench press seems quite rare from the people I’ve spoken to
I would say the 1st guys wording should be changed a little bit, but the point still stands. The majority of men without any major health issues should be able to hit 315 with consistent years of training. Personally, with severe arthritis since 16, I was able to hit 315 after 3 1/2 years of training despite that
People don’t realize that short people exist
This is honestly just an excuse
375 bench at 180bw 5'7"
315 for 5 reps
Age: 36
Age now:39
Bench 355 at 178BW
I bench 225 at 15 years old, do you think I can't bench 315 within the next year?
You could definitely get it, I also got 225 at 15, and I think I can get 315 while I’m 16.
I know people who use to look skinny asf and start lifting sticking around 160-180 range hit 315, it takes ages sometimes but it’s definitely possible
54 years old, 1RM 320. Sadly I bench way more than I can squat, but it's not for lack of trying.
Tell me you can’t bench 225 without telling me you can’t bench 225
Hitting 225 for the bench press in 6 months is definitely bs.
The majority of average guys need at least 2 to 3 years of consistent training in the gym to get there.
315 is not impossible either, but it just takes a little longer.
315 is realistic as a lifetime goal but hitting 225 in 6 months to a year is complete bs
Then again there's that one Chinese guy that benched 410 pounds at 157 bodyweight
I was born female and I’m on a low dose of testosterone, so I’m not even at 135 yet. ALMOST THERE THO 💪
I bench 225 x 12 at 165 BW at 22 years old which roughly equates to 315lbs. You don’t need to be gifted to bench 315. You just need to train a lot.
Bro wasn’t yelling back then ong
This is nonsense. I benched 315 at 196 lbs.
I’ve hit 315 once after doing 4 sets of 225 and a few more reps working up to 315. I haven’t tried doing more. I’m 230 at age 35. My rotator cuffs really aches after that. I might try 320 soon. My goal isn’t powerlifting pr’s though and I’m paranoid about a shoulder injury. I’m doing more body building and strength. When I was in high school we had posters on the weight room wall. One for 200, 225, and one for 250. I don’t know if anyone could do more but we didn’t really have supplements or good knowledge about nutrition though.
1.5x BW is a standard for solid physical fitness, not an average genetic strength limit.
315 bench is definitely achievable for anyone who weighs above 175. Strength is a specific skill, but certainly over 5 to 10 years of training, you can hit a 315 bench. I weigh 255 and hit 285 in my first year of training.
I got a 235 bench for 1 rep but im convinced i will get a 330 bench this year
Thank you I’m 130-120 fluctuates and can bench 250 but I’ve been working out for 3 years
This is one of the only good takes I’ve seen from this guy
Finally a video Leon edwards isn’t in
22 y.o. natty lifter with below average genetics currently weighing 165-168 I bench 275 pretty regularly ive been training hard consistently for 7 years i make progress very slowly but i know with constant training 315 is achievable naturally also working towards a 500lbs deadlift and 405lbs squat
225 is a realistic goal in 6-12 months if you were already training (ex: calisthenics, sports, etc.), and are naturally athletic
2% of males 40 and under can bench press 225lb. .6 % of males 40 and under can bench press 315lb.
4.3 % of males 40 and under can perform 10 or more strict pullups
315 in your life, yes. 225 in 6 months no
On the grind right now . 275 max . 6’1 195 lbs . I hope I can get there man it’s been about 2 years of effort