How I Built My 385lb/175kg Bench Press
ฝัง
- เผยแพร่เมื่อ 1 มิ.ย. 2020
- This training REALLY works, it got me to a 385 bench while barely even doing the classic version. Try out these methods for serious results.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#BenchPress #Strength #MuscleGain - แนวปฏิบัติและการใช้ชีวิต
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Let's be honest Alex, it was all carry over from the rack pull above the knees :D
I audibly exhaled at this comment
It’s the only exercise you need
Rack pull above the scrotum
@@GR-uc1gq same height as above the knee for me...
GR8 bruh
Alex is such a great man, put aside his pesonal goal to help his viewers, including myself. Thanks man.
Alex is the king of weak-point training
Even Blaha has learned from Alex.
I have been following his novice programs and the results 4 months in makes me feel very grateful towards him.
not bashing him but he could have done it for them views idk
He ia all you say still he must be on juice for this type of strenght.
My max bench increased from 235 to 295 in 2.5 months thanks to concurrent periodization. I was plateaued at 235 for over a year and a half. I will NEVER go back to grinding through linear periodization only. Thanks man.
That's really amazing to hear Eric!!
What is concurrent periodisation?
Bro how. That’s insane progress. What lifts did you rotate? What rpe were you normally at? I can’t progress and I’m doing concurrent + caloric surplus
@SayCheeseAndDie01 he is either lying, or doesnt want to tell. What a punk
Your videos have gotten so professional over the years, great content as always man keep it up dude.
Thank you brother
405 bench, is the ultimate natty achievement
Not really. People have done more, so more than that weight is the goal.
@@littlethuggie who has done thar
@@joel7678 off the top of my head, guys pre-1960 that were more than likely drug-free: Marvin Eder, Doug Hepburn, Bruno Sammartino, Paul Anderson all did 500+. Guys in the 1800s were doing floor presses with almost 400. Tons of guys today can press 405 drug-free because EVERYONE benches now. So, 405 is the first really big milestone, but it's not the ULTIMATE achievement, that's 500.
Funny cause i saw some morbidly obese 15 year old kid hit 405 on the bench
@@littlethuggie Most people aren’t reaching 400 though let alone 500. 405 would be considered more of a goal because it’s more within the realm of possibility for people who aren’t huge. The elite bench average for a 180 pound male is under 350
When I was your body weight I could have never imagined to get a bench like that. Got a 465 bench with a 315 body weight but asking myself the question if it's really worth it
If it’s worth it to you than yea . As long as you’re okay with the health risks of weighing that much .
I've sort of came to the conclusion that I'm just going to try and get as strong as possible while maintaining about the same body fat %. I feel like once I get into the "bulking" mindset I just over do it and get fat af. It's also comforting to know that when my lifts improve I'm actually gaining muscle and strength and it's not just my leverages changing from gaining fat. It helps with aesthetics and health as well, but progress really slows down.
How long did it take to hit 465?
My body weight is 300lbs right now with my bench shooting up through the 300's. I'd love to hear someone say you can still build 50lbs/year on your bench above a 400lb 1RM.
And yes, Cardio at 300lbs is a pain, chafing galore. I do need to lose a little weight so that I don't feel like I'm going to die just from participating in the activities that maintain heart health.
Bud The Cyborg try smolov jr.If you’re not advanced might be able to add 25lbs .If you follow it properly and rest well
Love your videos Alex I always find myself coming back. You are so knowledgable but put it across in a way we can all understand. Thanks for always putting out quality content and showing us the way forwards. Hope you’re keeping safe in these strange times, Nick.
Thanks you Nick, I'm happy that these videos are helpful. All is well, hoping the same for you.
I did rack pulls in the gym and some 50 year old dude came to tell me they are useless and I said I try to grow my traps and he laughed at me. The next morning my traps were so sore I couldn't shrug with full ROM without any weight. I feel like they are gonna blow up in a few months
Weighted stretch bro, you'll see the gains and next thing you know those same lifters will ask you for advice or accuse you of nonsense.
You should've asked him how much he deadlifts with a straight back, probably less than 225
Lmao what an ape
People that aren't open to new ideas or techniques suck, good that you stuck to your guns though!
Do block pulls instead, it’s much better for the bar and your mindset. Rack pulls bend bars most of the time due to heavy weights slamming the bar onto the pins if you don’t gently set it on them. Someone could bench with that bent bar and get hurt from it rolling and slipping out of their hand. Block pulls will allow you to pull heavy without worrying about damaging equipment
6:30 sadly the opposite is also true, the poundage I lose on bench & OHP when I lose bodymass is sorta depressing tbh
That is very true bro, I notice the same pattern.
What about your weighted dips?
Your weighted dips should increase as you lose weight.
Facts bro same for the squat .
Not really on ohp... just bench
Bro won’t lie. Your mad motivational. Especially as a natty...Great content as always
Lol as a natty 🤣
JayUppercase how would he not be
He is not natty, dummy.
Assume no one on TH-cam is Natty. There solved your problem
Haven't watched a fitness video in a very long time. You're still making quality videos
Thank you man
Seens to me that two people in the fitness community were running similar programs...great video Alex
It's really easy to do variations I'm good at, but much more beneficial to focus on weaker ones. This week I did a pin press at the chin for the first time, and it was almost 20 lbs less than my standard OHP. It felt discouraging at first, but now I can't wait to build that variation up and see what kinda gains come from that process.
Exactly Michal, that's the right mindset.
Good shit bro. Looking forward to your future training videos. Back to the iron!!!
Looking forward to your 405lbs bench! Keep up the great content!
Great Video Alex 🙌🏻
You did get that 405 man! Got me into westside, for that I'm grateful
thanks for helping me once again
Alex is the king of weak-point training
Ask Dr. Swole alex is like the jack of trades of youtube fitness . Calisthenics , powerlifting he can do it all.
The conjugate method is the way to go !
I been telling you homes..to not follow the bandwagon of quarantine videos...i havent watched since 2 months for same reason...its good you realized
great video
Weird, I noticed the exact same thing with regards to the 3 week waves. After 2 months of not lifiting due to quarantine, I ran 1 three week hypertrophy wave, working up to 4 heavy sets of 10. Took a deload last week, then a few days ago set an all time rep PR 205 x 9 reps, with one or two left in the tank. Still can't believe I've made more strength progress in the past 5 weeks doing hypertrophy work than in the past year doing Sheiko......Maybe some time off and some reflection were all I needed.
Get that 405 someday bro!
It's a goal of mine bro! I honestly think it's realistic for me to hit, especially at a higher bodyweight.
@@AlexLeonidas You got this man👊💪
He'll hit it, most definitely
AlphaDestiny yea if you went bear mode again you would get it
Let's get it!
Attack your weaknesses!
PR in accessories to PR in main lifts!
basically variations and good programming
Thank you Alex
Fine! I guess I'll actually start training my chest instead of relying on my freakish triceps. I've been doing dumbbells, close grip and dips for so long now that my close grip has actually overtaken my normal grip bench lmfao
Very good points, have you ever tried increasing your bench press volume. I bench twice a week but before powerlifting competitions I bench 4 times a week for 3 weeks. It’s not the best way to put on size but it’s great for strength
Doing something like what you have preached here (kind of), my bench has gone from 142.5kg/313.5/lbs in June last year to 172.5kg/379.5lbs on Saturday.
Thanks man. I can smell those 4 sweet plates.
Wow!!!!!!!! Well friggen done Peter.
Hey dude - great video.
What are your top bench press accessories if you could only choose three?
Great video bro!! Do you use any supplements, like protein, creatine etc??
Hopefully Alex continues to occasionally give new home/calisthenics workout advice even though gyms are reopening
I really want to see you in a higher bodyweight and the 405 bench. You Are a beast bro
Don't need to be higher bodyweight to bench that. Asian guy who is around 155 pounds benched 400+ already.
@@rudy1999 yeh but everyone is different genetics lol if that was the case everyone who weighs 150 would do it. Only 0.001% can. Hence why there’s only one Asian skinny guy who can on the internet. Alex did do a 405 recently at like 180 which is high body weight for a 5”4 man.
Hey Alex - great content man! I have a question - what do you do on the 2nd bench day of the week? First Bench day of the week is max effort and then volume work. And first Bench day of the next week is same thing with a different Bench variation. But what about the second Bench days of the week? Cheers!
385lb Pause Bench and a 405lb TNG Bench Press!
Do a vid about tips on how to indentify weak points
Im interested in trying your approach. It would be really helpful if you had it all written down. Easier to fully understand everything! Thanks for a great channel! Stay Hard!
The bands old yoke helped you more i feel. Can you tell us your mon-sun workout now. Mine is intense mon light wed volume fri x2 full body workouts on random days off
Hey Alex, love your pursuit of strength but I have a question i hope you can answer!
I have been focusing on weighted pull up specialization but I have plateaued for a long while - 6 months. with my weighted chin up stuck at 40kg with a bw of 80kg. I mostly do hammer grip pull ups and focus on my weighted pull ups first thing in the week.
Really inspired by your progress and phenomenal strength, hope you can share the programme or training you did to reach where you are.
As someone who has no current access to specialty bars of any kind, I was thinking of rotating maxing between a medium-grip-slight-incline bench, a close grip flat bench (1cm from the smooth) and a ring finger on the first ring bench (my regular grip). Do you think these are different enough to see the benefits of this method??
How do you like the elbow sleeves? Without them how much does your bench drop(if any)?
hi alex can u make a tutorial about the low back exercise u showed in previous video?
Hey man, I’m currently running your Steve Reeves program, would it be something you still recommend?
Hey Alex, nice work on the content man, keep it up! Unrelated question, but could you do a video on the importance of full range of motion vs muscular tension and contraction prior to and during an exercise, for hypertrophy?
Wondering if you focus more on tension and a strong contraction (i.e. developing a mind muscle connection) or whether you feel this is built anyway through standard progressive overload/heavier weights. Thanks!
add chains and bands to your pressing motions when applicable
Question: when you rotate exercises on a concurrent program, how do you know how much weight you can do when you rotate, lets say I do close grip bench, do I just guess how much I can do and finish the exercise if it feels right?
It kind of seems like Alex and JB have peaced out and learned from each other.
Still confused on the heavy day. I do get on light days you are doing 3weeks waves. But what about heavydays? Are you only doing singles and no back offs??
What about doing waves on intensity or max effort days? Cause on max effort days the volume must be low, so doing the waves and increasing the volume won't interfere with adaptations?
Hi guys, I have been following alphadestiny for a good time and I would like to try this concurrent style of training in some months. But i have some questions in regards to exercise and frequency rotatition.
1) you start the week with a heavy and intense day, but since I am more of a physique lifter, I would like to stick to 5-6 reps as heavy work. Is it fine if i Just bump up the reps while keeping the very high effort?
2) On those intense days I thought of doing some isolation exercise to failure and some advanced intensity techniques but sticking to lower volumes, is it okey?
3) When should I rotate the accessory work on the volume days, every three weeks ( for example you go from 3x10 to 5x10 in during 3 weeks) or on a weekly basis?
4) also regarding the exercise rotation, is it okey if I do flat barbell bench incline next week and on the third one close grip, or should I keep the main movement for more weeks?
Thank u so much for reading, and also apologises if there is any mistake in the grammar, bc im not english speaker
I just realized that we have the same bench press to bodyweight ratio now. I'm catching up lol
Alex where did you purchase your red plyometric boxes? I have a rogue flat bench as well and want to start doing some inclines at home. Great video
Hey man these are 12 inch plyo boxes from Amazon.ca
Hey Alex, great content man. Just wanted to ask if you would make any changes/updates to your novice program, for example regarding the chinups why 3x5 and why not change the pulling variations every now and then? I would appreciate your response looking to blast trough the novice phase with this program.
Great question
Beginners should stick to the same routine and milk it as much as they can. From what I have seen, Alex recommends either 3x5 or 5x5 on most of the lifts. Exercise rotation is an advance technique that shouldn't be used by someone who has not achieved at least an intermediate status. In regards to chinups, they should be a staple of anyone's training. If you can't perform a chin up, you should not be doing anything else than chinups progression : negatives, or assisted.
Hey Alex, a question for you please...
Cousin wants to do only weighted dips for pressing strength, cuz he wanna train from home, between two stacks of plastic tables, hanging travel bags full of sand with a dip belt.
Says he loves weighted dips, the stimulus to fatigue ratio is great.
His only question is, if he gets to a really strong weighted dip, how will that translate to his bench press strength once he actually starts benching?
I mean are these the same regions of chest and front delt that are being targeted with both exercises?
Thanks.
Great vid. NOT the kind of content that becomes irrelevant with time or out of context.
Hey Alex
What Are Your Thoughts On DB Zpress?
What do you think of anabolic aliens body weight workouts?
Can you make a bench press tutorial?
Hi Alex , are you really doing it 100% natural without using any kind of supplements at all ?
What power rack are you using? Please and thank you.
haven’t been on this channel in a minute Alex going bald and them dark circles under his eyes getting bigger
Can a neutral grip dumbbell press substitute the Swiss bar press?
Will HSPU's help me with my bench? Since i can do only 1 rep with good form??
How can someone build the glutes without thickening the core ?
Yo alex, is it normal for my zercher good morning to be stronger than my regular good morning? (70kg x 5 vs 55kg x 5)
BEAR mode status 405 bench ,classic .
Can you make a video on how to fix anterior pelvic tilt..if someone has apt does it affect front lever training?
Do hanging leg raises, also strengthen your glutes and core with other exercises. Yes apt does make it harder to front lever because you need to get into ppt to front lever
TIME TO GET YOKED
Thanks for your insights, appreciate you don’t use foul language to get your information across, shows you have intellectual content without emphasizing the negative downers👍
Just curious, are you still lifting just 2 days per week? If so, it seems to work well for you :)
Dude if you go bear mode xl get up to 220 or something you'll be maxing well over 400
What’s the best way to get my bench and my squat up at the same time
Bench and Squat more.
good stuff, soon as I begin hitting gym back up, linear periodization is my new protocol
Alex, this is great content, but you are an advanced lifter. It would be beneficial to the majority of your viewers to know how you got to level you are at. Say, 185 OHP and 315 bench press etc,. If you have covered it already in another video could you direct me to it?
Y'all I need your help, alright so about 2 days ago I started getting this lump on my armpit and now it's starting to hurt and I was wondering if I'd still be able to workout, it wouldn't hurt as much but it's the sweat that'd worry me, would it get worse if I worked out? Would I lose anything if I stopped working out until it's gone? Thanks in advance.
Hey it checked ASAP tumor most likely
Alex, in NE you've put 8rm + rest paused in some of the volume workout templates. Would this work for a 10, 12 or 15rm too? 6x6, 8x8 and 10x10 is great, but I am cutting at the moment and that much volume all of the time is burying me. What 'volume day' alternative strategies are there for the compound lifts? 5x5 is the obvious, but its not true volume work.
Hey Graham, you bet that would work!
@@AlexLeonidas Awesome. Going to give it a try! I love the thought of busting out a 15rm on some front squats!
It sounds like you did westside. Nice vid btw :)
I'm about 300lbs right now, but also probably 30% body fat.
I know I need to lose about 25lbs right now, but I want to spend the next three years at exactly the same body weight until I reach 20% body fat with a 275lb body weight, which actually seems pretty reasonable if my lean mass is 200lbs right now.
Hopefully then I'll maintain that 20% fat content up to and maybe beyond 300lbs.
Alpha chad alex
Hey Alex, how would someone find his individual weaknesses?
Triceps,rear delts,Upper back,hamstrings
As I preview have saw, I thought that here is Vaas from Far Cry 3😂
Should I bulk if I am skinny fat?
1:58 wow he's doing floor press and still manages to touch his chest with a bar... if I tried to do it I'd still have 20 cm from my chest while my elbows are on the ground. As a 195 cm guy no matter how hard you go, it's always gonna be easier for shorter guys with their arm length to push the bench press limit and improve
hahah ikr
Did you do speed work, Alex?
Once in a while. Didn't do any for my 385 bench training though.
Could you teach Jason Blaha?
Hey Alex, as a beginner I’ve really enjoyed the bench press. Still got very rookie numbers, max of 145. Do u think my weighted pushups could improve my bench once quarantine finishes?
I'd say there's a strong chance that your bench can improve, if taking the weighted pushups seriously. I had one guy tell me that his bench went from 215-225 just off the 30 down workouts so imagine weighted.
As a novice , definitely . Weighted push ups will increase your bench up until you get intermediate. Once you get intermediate weighted push ups won’t be as effective because the amount of weight you’ll have to load will make your abs give up before your press .
I'm actually as strong or even stronger on the floor press. What could that suggest? I seem to be arm dominant, but I have little belief in strengthening my pecs with flyes. Should I go wider grip maybe? Or heavy dubbell press? Other than different benchpress variations on a bench, obviously.
Anyways, my focus will be on OHP going forward. Missing the gym now.
I would say pausing at the bottom, or low pin bench are good options for your case, i'm the opposite, weak in the floor press
So propably your shoulders and triceps especially are stronger. Your chest is a weak Point i guess... Pause bench press wide grip could be beneficial
Thanks guys, I'll be sure to do more of that when back in the gym!
I used to manage a gym. 10 sets of 1 rep. Would make you way stronger. Super simple bro
yo does anyone know a fix for puffy nipples? not sure if it’s gyno or i just need to get a bigger chest, annoying as my chest looks aesthetic and muscular when my nipples are hard.
Same
Alex not sure if you know of him but you should check out Terron Beckham, he has an insane bench and believe you guys are around the same weight. I would love to hear your views on his training
Terron sits around 225-230
My 1rep max is 205 😢
Alex i notice your right shoulder is more depressed on OHP and pullups, i have the same thing. I wonder if that's innate and/or worth addressing
could that stem from tight traps or one side of the upper back being weaker than the other?? I got issues like that when I do my side delt raises. Now that I think of it, it could be chest tightness too, that can also move your scapula.
I have the same issue with my depressed right shoulder. I've been taking prozac for it just in case it does something drastic
your body is never perfectly symmetrical, if its not a huge difference and does not cuase you pain, should be fine.
Trt is the way the truth and the light. Bro your hairline is fading str8 out the door
Are you considering bear mode again? I have heard u mention it lately
I was doing it during the winter but now will likely get lean
@@AlexLeonidas ok
Weakness: Bench press. Solution: Work alot on you bench press.
Many sets of heavy 4's and 3's works best for me.
Between 8-10 worksets 2 days in row,
Rest for as many days as necessary ( 8-10 days).
Repeat with 5 lbs heavier weight
Would you ever consider doing Strongman training for a period of time, without having to gain a lot of weight, as an experiment to get stronger?
I know a couple of guys who got a lot bigger and stronger on certain area's because of it (for example calves).
If I had access to certain implements, I'd 100% use them. As of right now, got no plans on doing Strongman training.
How much should you expect to drop in weight when you floor press compared to your bench? My floor press is roughly 30% lower was wondering if this is good or bad?
That’s definitely a weakness it should be 10 percent or less your full range bench so work it to close the gap
@@mariogreco6843 thanks
@@mariogreco6843 so if I do 200lbs for reps on standard bench I should aim for roughly 180lbs on my floor press for the same reps?
F Zizou yes something to that effect the floor press can be builder which would be in your case or an indicator as you get stronger in that movement
Alex what's your body fat % I like how you have decent six pack. im trying to have the same visibility with a higher body fat since I prefer solely that sole look.
Very unlikely that you'll have the same visibility at the same bodyfat. Alex holds very little fat in his abs
From the looks of it, anywhere from 15-20, but definitely below 20%. When you have good amount of muscle and relatively small waist, you can look good even in higher percentages.
Yeah there’s downwards motion on most of those presses. Not really a legit pause bench if that’s what you’re trying to claim