135 is definitely a respectable first bench weight. For me, I couldn't get the bar of my chest with 5's. I had to do a empty bar with a spotter pulling it up for me while I just focused on an as slow as possible eccentric. Most I've benched in my life was 215lbs. Recently started doing 531 so hopefully in within a couple years I'll be able to hit 225 for 10. That's my dream. Wish me luck guys, I'm determined
I did a lot of pushups and was also about 200 lbs and my first time benching was 205 at 16 which I guess is good but I think the years of pushups helped. It isn't really much of indicator of potential as some people might think because I didn't hit 315 till 25 and my lifetime PR is 370
@@Brett733 pushups definitely help a lot. I did many push ups when I was into martial arts and got a 225lbs bench in around 3 month after I started going to the gym. I think those were the gains that I got from years of doing push ups. After that my progress slowed down a lot
I definitely couldn't do that in the beginning either. I couldn't do one push up. Nowadays it's warmup weight, of course. Doesn't matter if it takes a few months or a couple of years, that's a short time in a lifetime of training. Well worth it. Keep pushing.
Just finished up. Hats off to you for making me sound semi-intelligent. Key here from me is a general one, but what I'd like other people to take away from this is to notice the similarities Sam and I had in training and philosophies. And to also pay attention to the similarities of other elite lifters. It's too often someone wants to look at the one magical unique exercise/technique/philosophy that an elite lifter uses that's exclusive to them and to try and emulate that, often with little success. But instead, take a look at the more mundane commonalities shared among elite lifters. That's where the focus should be, and along the way as one becomes elite themselves with these building blocks, their own unique special snowflakes nuances to assist them will make themselves known through self experimentation.
What blew my strength up was simply training at Northside Quads Gym where Ed Coan trained occasionally (he lived near the Southside gym), Yagers and Ernie FRANZ. I was stalled at 335 at 170 for over a year on bench and just over 500 on squat and DL. I was a hero at the average health spa because my size was not impressive relative to my strength. When I trained at these other gyms I was below average for absolute strength and decent at relative. In 2 years I weighed 200 and hit 425 for a triple with a pause and put over 100 pounds on squat and DL. It was simply a matter of redefining the standards. I don't think people realize how much being the strongest guy at an average gym holds you back. More than optimal programming, the most significant element when it comes to improving strength is feeling like a nobody at a gym where no matter who you are there is always someone lifting heavier unless you are the gyms top super heavyweight. When you stick with it at those gyms after 5 years I promise you that at your weight you will be the resident stud. It's only a matter of time where your mind will redefine strength on a daily basis and superhuman strength is simply a byproduct of training at a serious gym if your ego can handle not being special for many years
I hate to make a jail analogy but it's like that there. You go in and realise you can't really hang with the group that's doing CRAZY workouts....you try harder and harder until you can keep up
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Sam Shethar's Channel: www.youtube.com/@ShetharTraining Dennis Arnold's Channel www.youtube.com/@freakied0550
Hello Mr Bromley i am a 17 year old 5'6 male i have been working out for 1 year and have only gone from empty bar to 60kg on bench and 100kg in squat from 40kg and same for deadlift have i wasted my noob gains
@@gakuseidaisukeI'm not Bromley, but I'm also kind of a newbie like you. I actually just got over my 2 year mark back in September, but I would say as long as you've seen growth which obviously you have, you're chilling. A 60kg increase on any exercise is pretty insane, if anything I'd prepare for things to slow down mentally so you aren't disappointed when you run out of noob gains
I'm "Big 3" type of guy myself. And I know Bromley's bread 'n' butter is OHP, but I do appreciate the effort he puts in to help us lowly benchers. On a different note: I wouldn't be making the type of progress on my OHP if it weren't for his tips and insights on his other vids. Thanks, Bromley.
Excellent video, my bench sucks I’ve been stuck at 330 forever! My takeaway is my programming sucks I’m definitely going to have a look at that after this video.
I'd say the most notable things that have allowed me to progress my bench press from 155 to 235 in a little over a year of consistent training was the way I programmed my bench sets. At the beginning of my training I would just usually do 5x5's like sam every single bench day, which did allow me to progress pretty smoothly until I reached my first plateau when trying to press 205 after around 7-8 months of training. My diet and training wasn't the greatest the following 3 months after then due to college and other random bs, but once i got locked in with both of those again and started adding changes to the frequency and variations of benching in the remaining 2 months of 2023 I saw a big jump in not only my strength but my technique. One of my favorite variations to training my bench was to do 3x3 at the heaviest weight I could possibly due(with help from a spotter on the last set). I would always start my week off with a 3x3 and a larson press burnout close grip and then on my second bench day I would go a little bit lighter and focus on my technique(typically a 3-5x5 depending on how burnt out I was from monday.
@@nickilcattivo It’s alright, find a good medium difficulty weight and increase your endurance with that level of weight. It’s helped me close in on the 315 goal, I’m maxed out at 310LBS which is a fart away from my long term goal. I’ve repped body weight bench (225) for 10x4 which most of the time I hit 30-38. Depending on a good day I can hit all 40. It’s worked for me so take it with a grain of salt.
🎯 Key Takeaways for quick navigation: 00:27 🏋️♂️ *The four-plate bench press (405 lb) is a significant milestone, indicating respectable strength and experience in lifting.* 01:39 🔄 *Early progress in lifting is often driven by enthusiasm and effort rather than a perfect program. Beginners grow quickly, and complexity becomes more critical as strength increases.* 03:20 📈 *Periodization and planning become crucial as strength increases. Linear periodization, as advocated by Ed Coan, is a straightforward yet effective approach for managing training cycles.* 07:23 🤔 *In the era of abundant information, lifters may focus too much on trying different programs without mastering the fundamentals of hard work and effort, hindering long-term progress.* 09:15 🧠 *Understanding personal limits and effort levels is essential for planning effective training and avoiding programming barriers, especially as a lifter advances in strength.* 13:18 🛠️ *Advanced bench press technique, including scapular retraction and elbow tuck, becomes crucial for lifting heavier loads efficiently. However, it may not be a primary factor in early lifting success.* 15:20 💪 *Balancing technical efficiency with muscle-building variations is key. While an efficient setup aids heavy lifting, disadvantaged positions and longer ranges of motion contribute to muscle growth.* 16:45 🏋️♂️ *Incorporating targeted assistance exercises, like close-grip work and pec flies, helps address weak points, promote muscle growth, and improve overall bench press performance.* 18:23 🍔 *Short-term increases in weight, including body fat, can be used strategically for temporary strength gains. However, long-term success relies on sustainable muscle growth through hypertrophy-focused training and a balanced diet.* 20:13 🏋️♂️ *Prioritizing early competitive success by staying in a lower weight class may hinder long-term growth. Emphasizing muscle development is crucial for reaching one's true strength potential.* 20:27 🏋️♂️ *Focus on Adding Muscle Mass: For new lifters, adding muscle mass to their frame is often more crucial than obsessing over precise technique or program details.* 20:41 🤔 *Weight Classes are Height Classes: Weight classes in lifting are essentially height classes in disguise. Refusing to let your body grow may hinder long-term success.* 21:10 🔄 *Imagining Transformation: People may struggle to imagine significant physical transformations. Personal growth and change are often underestimated.* 21:38 💪 *Crucial Insights from High Performers: Learning from high-performing lifters who achieved success through deliberate methods can provide valuable insights for improvement.* 22:05 🔄 *Progressive Accommodations: Progress in lifting involves progressively leveling up and making accommodations in various aspects, including training, technique, and nutrition.* 22:32 📈 *Progressive Level Ups: Continuously allocate more resources and make progressive improvements in your training and lifestyle to achieve consistent growth.* 23:00 🧠 *Smart, Well-Thought-Out Advice: Seek advice from successful lifters who have achieved results through deliberate methods and have a track record of helping others succeed.* Made with HARPA AI
when covid hit beginning of 2020 i stopped going to the gym (started in 2017) My best bench before covid was 225 for 4 reps, i started again back in july and 95 lbs was heavy on bench lol, im currently using Candio's 6 week for squat and deads and Greg Nuckols 3x a week bench program my projected 1rm for bench is currently at 250lbs im just grinding out his program the last 2 4 week cycles i've been able to add 10lbs to my max on bench, hopefully hit 315 in 2024
@@neilibeachum2532 Max is 285 rn, i kept getting sick earlier in the year had to restart my training cycle like 4 times lol i'll have it some point next year hopefully by spring
264 at 163 is my current bench max. Was benching 3x a week with fairly low volume per session to reach that. Will test again in about a month and hope for at least another 10lbs (been benching 2x but with far more accessory work including DBs)
@@janzuzok2369 Been training for 9 years but started 20+ pounds lighter. Had many periods where I made little progress too, but keep trying different things
The thing that boosted my bench the most, was getting my anti-bench muscles bigger to press off of. It was actually after watching your 5 week programme that got me thinking like this. Growing big back, bicep, rear delts… strong rotator cuffs… Then it was built off the 5x15’s from your Bench programme. Lots of reps, lots of practice, lots of endurance, and then I take that into AMRPA blocks to drive up my expected Max. Currently hitting decent numbers, within a sniff of 315 at 22.
I started lifting at 14 270 lbs, with a 155 bench, 225 squat and 315 deadlift, within a year i was still benching nothing, but my squat was up to 405 and my deadlift 500, now 6 years later im 180 lbs deadlifting 675, squating 455, and still benching nada 225, been low key winging it for a long time now should probably hop on some real training
Honestly try heavy back pulling movements and biceps work, my bench shot up to 2 plates in a matter of weeks after doing alot of heavy work for my antagonistic muscles
19 y/o, got from 255 to 325 in the last 1.5 years or so, but pretty stuck at the moment. Been doing my own programming, Monday heavy bench, Thursday Volume bench, but I haven’t really got anywhere in a bit. Hoping the slingshot I bought will help with overload training
I was similarly strong when I was your age. 21 now. Try the death bench program, tons of heavy triples. I doubt a slingshot will help much unless you have trex arms
@@JezzaE2003 6’3 with a 78 inch wingspan. I haven’t used my slingshot much other than for an occasional super heavy double/triple after my bench topsets every 2 weeks or so. Not long after I made this comment, I became a lot more interested in powerlifting, so I only do pause bench now with 300 being my current PR. A lot less bench focus now, and more squat/dead emphasis and frequency
"Progressive accommodations" is really well put and perfectly describes my approach the past ~18 months. I constantly hear or read people saying they don't want to start because they don't want to go all out, or they don't know how to 'optimize' their programming and/or nutrition. Just start with the most simple of basics and make small modifications as you grow and learn. One should never expect to jump into a new hobby and be performing at a constant A+ rating.
Stuart McRobert’s benchpress ‘books’ (more like brochures) have gotten me started back in the day. Considering how long ago he had written about benching is additionally astonishing with the information about periodisation, muscle / CNS recovery and other nuances built-in. Best in mind that was back the pre-Internet era too!
I feel like a lot of this expert advise from really strong guys boils down to: 1) Be strong 2) Don't be weak Yes it's true there's a lot people in gyms fucking around and that's why they make no gains but there's also plenty of guys training really hard and if that's all it took to make progress there would be a 600lbs bencher in every gym. The question is what do you do when you are pushing hard, and you are doing a lot of work, and you even follow these tried and proven progression plans, but this block's week 7 looks exactly like last block's week 7 and the one before that? What do you do when you're doing everything these elite powerlifters are doing and you can't even get 315? What happens when people tell you to just do more, you start doing more and your elbows just fall apart? I wish it were possible to just swap people's minds, to put one of these elite lifters in a body with bad genetics and see just how far their methods get then when that body doesn't respond like they think it should.
First off, make sure you’re eating in a caloric surplus, second off, try hypertrophy for a while because maybe you’ve maxed out your strength per your muscle tissue, thirdly try adding tiny incremental weights every other workout, or adding more volume- if you can get 6 reps this week but can’t increase your weight, do 7 reps next week, then 8, then you should be able to increase the weight by a tiny increment.
By saying try harder they’re really just trying to say make sure you’re always adding tiny amounts over time- not just doing the same thing every week and not adding anything to it
@@Ebowleslap It was rhetorical. It doesn't matter what progressive overload technique you want to use, you will reach a point where you can't progress further. You can't add weight, and you can't add reps, and maybe you can add sets but that still doesn't make you any bigger or stronger. You can add calories but you will also reach a point where all the weight you gain from that is fat. If this were the case anyone could just keep getting bigger and stronger indefinitely, which most definitely does not happen. The people preaching this would all be breaking world records on a regular basis. Why aren't they? Why is it that the people telling you if you bench 2 plates and want to bench 3 all you need to do is X or Y, are maybe benching 4 or 5 plates today...and they were benching the same thing five years ago, and will still be benching that five years from now? Truth is they hit the same barrier as everyone else and just like everyone else they couldn't get past it, the difference is just that barrier is at a different level for people with different genetics. People who bench 5 plates could have gone from bench 2 to benching 3 doing anything they wanted as long as they actually showed up and did some benching, in the vast majority of cases they made that progress despite their methods, not because of them, and their advise is useless to someone whose limit is just naturally set much lower.
The truth is though that 99.9% of lifters never get anywhere close to their limit. So using the fact that there is some upper barrier that you eventually won’t ever be able to surpass, and pretending that you’re there, is just a cop out.
Finding out how much I could actually lift was one of the biggest roadblocks. I never felt confident I could lift more than 185 without hurting myself. A cheap fitness reality squat cage with safety bars changed all of that.
Im currently benching less than my body weight, i've been lifting for 4 months consistently (only problem is my inconsistent diet) I've only seen +20lbs worth of progress on my bench(i only count it if i can complete a 5x8 exercise using that weight) i will try to implement these tips, thanks so much.
Yeah I've definitely over done it with how many fat I put on. Now I press 455 but am also at least 315😢 And I am to scared to lose weight because I don't want to lose strength
You’ve got a crazy bench dude!, if you cut to a weight you’re happy with your still have a crazy bench relative your body weight, not as heavy as now but you’ll for sure be way stronger than the last time you were that weight. You Can progress your strength from that lighter weigh then imo
This was a really well put video I knew majority of the information shared but there were a couple things that help me put certain things into a different perspective which I feel like will significantly help with my training
On my way to 315. Currently @ 265 regularly with 300 for 1MR. Had a few setbacks due to illness, traveling, and being busy. I'm back in the gym regularly tho. Can't wait to get to at least 315.
???????? 13 years in and can't bench 200? Something is terribly wrong with your program. Continuous lifting or really spotty? I ask as I have been very spotty over the last 3 years, but have hit 200 in about 12 weeks. Starting with 115, that felt heavy, and 145 for 5 as a max. I went to the 5 3 1 routine and it basically guarantees where you will be each week. 2024 is the year of 240 bench, roughly 4x my age, as I turn 62 on Jan 7. Remember you have to eat to grow. Good Luck. - Cheers
Whats your weight and height? Just stack the weight man. Going up 15lbs in the mid/high 200s is rough but to get to 200 shouldn’t be an issue. Just put the weight on the bar and lift
My big 3 all went up when I started eating more. Goals have changed over time but still pretty strong. I still think of myself as that skinny kid who got bullied in jr high. And that was a long time ago.
I've hit 280 and linear progression unga bunga benching got me to 235ish, integrated Larsen pressing and pauses to get me to 280. Now having a bigger bench doesn't matter much to me (may change going forward). Extended ROM & pauses are a game changer
Yep. 10s working down to 3s over 6-8 weeks, repeat. At least, that's what i have to do now. Got to 365 without anything thoughtful. Had to do the above to get to 4 plate. I love just going hard.
@@johnnyboy8911 yes! Even better if you can do the same with all your accessories/assistance exercises so it's all coming up at the same time. I'm not suggesting to build up to 3s on isolations (lol) but big compound movements like barbell rows, pull-ups, Romanian deadlifts etc = very good idea.
Programming and Dedication definitely are at the top of the list. Also there is so much bad info out there versus good info, travelers need to beware. AlexBrom/AlexLeo/BaldOmni/JeremyEither and the gentlemen featured here are great for all levels. Starting with a solid foundation saves a TON of time, and being flexible enough to write your OWN program is essential at higher levels...
I have been saying this for years. Thank you so much for putting this out there. This new generation that's all they do. They don't want to really put the effort into making whatever they do. Work also not putting more time into building and developing the muscle. They want the shortcut to break a world record after only lifting for 2 to 3 years. I've been doing this for 20 years and what has worked in the past still works and I think the flood of information is just overloading people's minds to the point that They don't do anything or they just jump from program To program and then anybody who has gotten strong, they throw shade on them. Because they're unable to get strong.
Ah, the one question I hoped no one would ask! I'm prone to pec tweaks and its not super important for strongman,, so I rarely train it under 10 reps. I did a 475 dead press off the chest, but that's mostly strength carry over from ohp pressing and I have no idea if that's more or less than an actual 1RM would've been.
I’ve been benching 3 days a week for about a month after focusing on weighted gymnastics ring push-ups for 6 months. Doing great until 2 days ago I was benching 185 for 5 sets of 5, I then dropped the weight to 135 to do as many reps as possible just because I was curious. I did 18 reps. Then after a few minutes of rest I was going to another one of those 135lb sets to failure because I wanted to beat 18 reps. I lowered the weight farther than normal because I wanted to touch my safety pins with the bar, which I did I rested the bar on the pins for a split second taking the load completely off my chest, then I exploded up and felt a minor tear in my right pec right under the pec tendon. Currently on my 2nd rest day and going to rest my chest for at least a week.
@@barbarouss no the pain was a burning sensation on the pec muscle itself about a half inch right next to the pec tendon. The next day at work I was dragging a big cable and felt the burning sensation as it tore back open from what fused together over night. I’ve been trying not to contract that pec now for about 4 days and holding it in a sling like position to get it to heal quickly, there’s no bruising and the only time it hurt was during that one rep and when I felt it pulling that cable, other than that it doesn’t hurt
@@barbarouss thanks I should be good, did deadlifts yesterday and just got done with a nice arm workout with no sign pec damage. I’m probably just being paranoid honestly, been watching too many muscle tear compilation videos
Good shit. As someone who doesn't have good technique, I agree it's important as is accessory work. At my age, don't know if I'll see 500 again unless I adopt powerlifting technique and skill.
I got to 165kg mucking around, I got to 185kg with my own programming, and then refined it using 3-4 week macro cycles with RPE/RIR... now I've hit 202.5kg @95kg. Hopefully after this training cycle it will be 205-210@95. Everything said in this video is the exact process I had to go through aswell.
@CaliCollege Freq: 3 days, mon/wed/fri, and a 4th, depending on how I felt. Starting at 60-65% 1rm on day 1 W1: 6x6/6x5/6x4 add 1.5-3% per session W2:5x5/5x4/5x3 same % increase W3:4x4/4x3/4x2 same %increase W4:3x3/3x2/3x1 same % increase Week 5, either deload or (as I called it), "Reload" to week 1 with +1.5-3% The Reload aspect is for when you gain really quick, you may be beat up, but can handle the work again. I managed a couple of training cycles in a row before needing a proper deload. No light days or accessory days, just a constant climb in intensity with a volume drop. I made this on my whiteboard before I understood Vol/Int Periodisation, and certainly before I knew what RPE/RIR was. (At the time, i logically came up with "Reps left over" or "RLO") Never read any strength literature at this point.
Reaching 4 45s in two years is pretty much an exaggerated statement. In my mid twenties I hit 225 within a few months of joining Golds. I’m not going pretend like I was a straight squishy newb but before then I only worked out with dumbbells and calisthenics. Again just returning to the gym after 2 years. Within three months I’m pressing 315lbs for 4 to 5 reps. I know muscle memory comes into play but I guarantee this guy I will be adding another 50 to 70lbs on the bar within a month or two maybe two. My goal is to hit 400lbs safely.
my biggest issue is i get shoulder pain when i bench alot and then i have to take a break for 2-4 weeks not able to bench. Feel i have to start over every time i start getting some good progress :(
Hit a plateau of 465 on my bench for about a year now and I can’t seem to find a way to break through it. I think I need to dial in my technique a bit more, but I just can’t see it getting me to 500. I also think more planning and a better program would help. Now I just need to find that program lol
I literally went from repping 185 for 10-12 reps to 2 1/2 months later benching 285 for 7-9 rep sets and maxing out at 340 lbs one rep by simply progressively overloading every week.
Simple. Good form, eat enough food, lift, as your body needs more it will turn the food into useful mass and that will extend your limit as to how hard you can push until you plateau again. After that start tweaking to fix your weaknesses. I had a shoulder injury playing football so when I bench heavy one side can handle more pressure than the other. I subes out bench for dumbbells to balance strength. Once I went up about 20lb with the dumbbells I went back to bench and lifted way more than my previous max. Now my previous max isn’t too much for my shoulder anymore.
usually the plates are stacked on the side somewhere, where you can pick one and place it on your bar. golden advice: take off the end clips before adding extra weight,
Lately I've been using the Greyskull protocol to figure out where my limits are, as in go for double the reps on the final set, and chuck 1.25/2.5 kilo on the bar the next sesh. Once I FAIL (no rir predictions, actually fucking die on the lift) to double the reps on that set, I simply go to the prescribed reps, increase by 1.25/2.5 kilo week after week. I'm an intermediate, 7 year lifter, but I'm tired of slacking tbh.
The last few times I've tried this I get weaker, especially with bench press and squat because when the weights get heavy again they crush me, but being stubborn and trying to add lbs every week isn't working either. I may have to give this type of periodization another go maybe in the 10 week fashion like he said ed coan did
One thing I want to know about people on “bench press” programs, is whether they’re still putting in the sets on the rest of their body. My 8 weekly sets of bench/push up variations are about 15% of my volume. If you consider my tricep and shoulder work, that’s probably another 20% or so (35%). So, about 2/3 of my training is probably not relevant to bench press. I’ve worked f my way up to 230lbs for 5 on flat bench. I’ve been stalled here with a “balanced” full body program for nearly a year (since last bulk). Do I need to abandon my legs and back training altogether if I want to progress? Or maybe just trade some volume between muscle groups for a specialization phase?
This is also my biggest issue. I do not understand how to put everything else in a maintenance cycle while hyper focusing on something like bench press.
People overthink this shit. Here’s a fool proof bench program that’ll work for anyone: - Monday: 3-6 reps x 3-4 sets for 4 weeks. Deload week 5 to 60% 1RM for 3x5. 3-4 chest/shoulder/tricep accessory exercises afterwards - Thursday: 6-10 PAUSED reps x 3-5 sets. 3-4 chest/shoulder/tricep accessory exercises afterwards
i’ve been cutting rn in a deficit for about 3 1/2 months bw 168lbs. benching 205x3 is my best.. wondering how much it will go up when I’m back into a surplus again.
If you can just push hard to benching 330 without having to apply thought to programming, that is pretty damn gifted. Most people cannot do that and it has nothing to do with their willingness to apply effort. There are tons of guys out there who do have a serious effort deficit, but getting over it is what will take them to 225, not to 330.
I don't believe that's correct. My first 315 bench came from 4 years of bodybuilding training from ages 12-16, with no real training organization or focus on strength, other than a focus on doing a lot of work with a lot of effort (and eating specifically for growth). In those years I averaged 15 hours per week in the gym and didn't miss. I've trained a LOT of first and second year lifters and it is pretty damn rare to see the consistent hours and effort put in that Sam or Dennis attest to. I think that people who haven't worked with a lot of people over a lot of years sincerely overstimates how hard the average person works (every study on the subject shows damn near no one is accurate with their RPEs) and more importantly, underestimates how much of a difference that effort makes.
@@AlexanderBromley Not quite the experience I had, I had to train fairly smart and specific just to manage a 275 single PR. Granted, it was a fast single that probably could've been a little heavier, but I'm not gonna say i had 300 in me that day. Trying lots of bodybuilding stuff as a kid never really did much for me. It got me to the point where I could bench maybe 140.
@DThrawn Don't take this as an attack, but if the difference between strength specific training and 'bodybuilding' training was 140-275 on your bench, that just tells me that your bodybuilding training was half-assed. Bodybuilders grow the same way powerlifters do, by progressing weight in their chosen exercises; not as a secondary thought, but as an essential feature. That means chasing the last plate on the peck deck stack and paying attention to hamstring curl PRs (in addition to barbell movements, which most bodybuilders take equally seriously). Instead, a lot of people 'bodybuild' by doing a bunch of small exercises, looking for the burn instead of grinding to failure, and switch exercises every few weeks instead of committing to getting good at the ones they picked. I've commented repeatedly on the evils of 'overspecialization', when newer lifters trained like highly specialized powerlifters. Specialized training assumes a base of general ability and that programming exists to take care of the hard job of managing fatigue for growth-resistant lifters.... that doesn't apply to sub-275 bench pressers (unless you are a female or under 165lbs). Main point of this is that 'smart and specific' isn't better for newer lifters. If you instead jumped in and got your hands dirty, working for a bench PR the way you work for a paycheck, you would have had a different experience in your early years.
Im 17, bench 255, and it keeps getting better as the weeks pass, i train heavy normally, recover weekends, again, is easy for me this, my pecs are also big and solid! Hard, i move em etc… many ftiends tell me i got good genetics etc, they can’t do it etc…. I tell em just eqt more, train harder Than Last Time, let time pass, easy as that, enjoy the journey cuz is hella long… Imw waiting cuz one day ima bench 405
im 15 and i benched today at about 75% of my max after warming up and i felt as though my pec was gonna tear on my first working set, i think its because i tried to pr about 2 weeks after a full workout and it messed my chest up, should i go to the doctor about it or just not train chest for a while?
took me a long time to get to 225. i hit 205 like 4 times in a few months span then something changed. I learned how to actually use my pecs and not have a front delt dominant bench. my best is currently 245 but im on a gym hiatus. when i get back, Id prolly get to my old strength in 1-2 months. edit: back to lifting. i've hit 245 twice in two weeks for a single. bench is gonna go up this year! aiming for 275!
135 is definitely a respectable first bench weight. For me, I couldn't get the bar of my chest with 5's. I had to do a empty bar with a spotter pulling it up for me while I just focused on an as slow as possible eccentric.
Most I've benched in my life was 215lbs.
Recently started doing 531 so hopefully in within a couple years I'll be able to hit 225 for 10. That's my dream. Wish me luck guys, I'm determined
thats what we on bro keep pushing
I did a lot of pushups and was also about 200 lbs and my first time benching was 205 at 16 which I guess is good but I think the years of pushups helped. It isn't really much of indicator of potential as some people might think because I didn't hit 315 till 25 and my lifetime PR is 370
@@Brett733 pushups definitely help a lot. I did many push ups when I was into martial arts and got a 225lbs bench in around 3 month after I started going to the gym. I think those were the gains that I got from years of doing push ups. After that my progress slowed down a lot
Gonna third the pushup recommendation and add that deficit pushups especially will help a ton
I definitely couldn't do that in the beginning either. I couldn't do one push up. Nowadays it's warmup weight, of course. Doesn't matter if it takes a few months or a couple of years, that's a short time in a lifetime of training. Well worth it. Keep pushing.
…that’s like have respectably strong legs, for arms 😂
I'm currently at the point where I have respectably strong arms for legs 😭
This could be a Bromley tee shirt I’d buy, even though I only have respectably strong legs
Uhhh what
@@ColdBloodedVincedid you even watch the video bro
@@ADHDlanguagesI'm at the point of having respectively weak arms and impressively weak legs.
Just finished up. Hats off to you for making me sound semi-intelligent. Key here from me is a general one, but what I'd like other people to take away from this is to notice the similarities Sam and I had in training and philosophies. And to also pay attention to the similarities of other elite lifters. It's too often someone wants to look at the one magical unique exercise/technique/philosophy that an elite lifter uses that's exclusive to them and to try and emulate that, often with little success. But instead, take a look at the more mundane commonalities shared among elite lifters. That's where the focus should be, and along the way as one becomes elite themselves with these building blocks, their own unique special snowflakes nuances to assist them will make themselves known through self experimentation.
The man’s a freaking poet! Love you FreakyD!
@@ah93704 love you too
The subtle "enlightenment" music as bromley makes a point cracks me up everybtime
I felt like I was playing Skyrim again for some reason 😅
Anyone know the name of the music? I want to hear it while reading light novel.
What blew my strength up was simply training at Northside Quads Gym where Ed Coan trained occasionally (he lived near the Southside gym), Yagers and Ernie FRANZ. I was stalled at 335 at 170 for over a year on bench and just over 500 on squat and DL. I was a hero at the average health spa because my size was not impressive relative to my strength. When I trained at these other gyms I was below average for absolute strength and decent at relative. In 2 years I weighed 200 and hit 425 for a triple with a pause and put over 100 pounds on squat and DL. It was simply a matter of redefining the standards. I don't think people realize how much being the strongest guy at an average gym holds you back. More than optimal programming, the most significant element when it comes to improving strength is feeling like a nobody at a gym where no matter who you are there is always someone lifting heavier unless you are the gyms top super heavyweight. When you stick with it at those gyms after 5 years I promise you that at your weight you will be the resident stud. It's only a matter of time where your mind will redefine strength on a daily basis and superhuman strength is simply a byproduct of training at a serious gym if your ego can handle not being special for many years
I hate to make a jail analogy but it's like that there. You go in and realise you can't really hang with the group that's doing CRAZY workouts....you try harder and harder until you can keep up
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Hello Mr Bromley i am a 17 year old 5'6 male i have been working out for 1 year and have only gone from empty bar to 60kg on bench and 100kg in squat from 40kg and same for deadlift have i wasted my noob gains
@@gakuseidaisukeI'm not Bromley, but I'm also kind of a newbie like you. I actually just got over my 2 year mark back in September, but I would say as long as you've seen growth which obviously you have, you're chilling. A 60kg increase on any exercise is pretty insane, if anything I'd prepare for things to slow down mentally so you aren't disappointed when you run out of noob gains
At this point Bromley knows he’s gonna pay the bills with bench press vids😂
I'm "Big 3" type of guy myself. And I know Bromley's bread 'n' butter is OHP, but I do appreciate the effort he puts in to help us lowly benchers. On a different note: I wouldn't be making the type of progress on my OHP if it weren't for his tips and insights on his other vids. Thanks, Bromley.
21:45 Ding Ding Ding this clip should be played to every beginner lifter. It sums it up perfectly.
Excellent video, my bench sucks I’ve been stuck at 330 forever! My takeaway is my programming sucks I’m definitely going to have a look at that after this video.
I'll trade you bench press
I'm in my 40s and never did over 205
I'm probably around 170ish now
I'd say the most notable things that have allowed me to progress my bench press from 155 to 235 in a little over a year of consistent training was the way I programmed my bench sets. At the beginning of my training I would just usually do 5x5's like sam every single bench day, which did allow me to progress pretty smoothly until I reached my first plateau when trying to press 205 after around 7-8 months of training. My diet and training wasn't the greatest the following 3 months after then due to college and other random bs, but once i got locked in with both of those again and started adding changes to the frequency and variations of benching in the remaining 2 months of 2023 I saw a big jump in not only my strength but my technique. One of my favorite variations to training my bench was to do 3x3 at the heaviest weight I could possibly due(with help from a spotter on the last set). I would always start my week off with a 3x3 and a larson press burnout close grip and then on my second bench day I would go a little bit lighter and focus on my technique(typically a 3-5x5 depending on how burnt out I was from monday.
I recommend Gym Reaper a UK based lifter specialising in the Bench. He did 700 recently! Absolute unit.
Step 1 don’t injure your shoulder.
Yea this is not possible for most people once they get injured tbh.
Not unless they start “enhancing “…
This is actually really good advice😂
Crap
@@nickilcattivo It’s alright, find a good medium difficulty weight and increase your endurance with that level of weight. It’s helped me close in on the 315 goal, I’m maxed out at 310LBS which is a fart away from my long term goal. I’ve repped body weight bench (225) for 10x4 which most of the time I hit 30-38. Depending on a good day I can hit all 40. It’s worked for me so take it with a grain of salt.
I love that I come here and you have exactly the information I was looking for, you the man.
🎯 Key Takeaways for quick navigation:
00:27 🏋️♂️ *The four-plate bench press (405 lb) is a significant milestone, indicating respectable strength and experience in lifting.*
01:39 🔄 *Early progress in lifting is often driven by enthusiasm and effort rather than a perfect program. Beginners grow quickly, and complexity becomes more critical as strength increases.*
03:20 📈 *Periodization and planning become crucial as strength increases. Linear periodization, as advocated by Ed Coan, is a straightforward yet effective approach for managing training cycles.*
07:23 🤔 *In the era of abundant information, lifters may focus too much on trying different programs without mastering the fundamentals of hard work and effort, hindering long-term progress.*
09:15 🧠 *Understanding personal limits and effort levels is essential for planning effective training and avoiding programming barriers, especially as a lifter advances in strength.*
13:18 🛠️ *Advanced bench press technique, including scapular retraction and elbow tuck, becomes crucial for lifting heavier loads efficiently. However, it may not be a primary factor in early lifting success.*
15:20 💪 *Balancing technical efficiency with muscle-building variations is key. While an efficient setup aids heavy lifting, disadvantaged positions and longer ranges of motion contribute to muscle growth.*
16:45 🏋️♂️ *Incorporating targeted assistance exercises, like close-grip work and pec flies, helps address weak points, promote muscle growth, and improve overall bench press performance.*
18:23 🍔 *Short-term increases in weight, including body fat, can be used strategically for temporary strength gains. However, long-term success relies on sustainable muscle growth through hypertrophy-focused training and a balanced diet.*
20:13 🏋️♂️ *Prioritizing early competitive success by staying in a lower weight class may hinder long-term growth. Emphasizing muscle development is crucial for reaching one's true strength potential.*
20:27 🏋️♂️ *Focus on Adding Muscle Mass: For new lifters, adding muscle mass to their frame is often more crucial than obsessing over precise technique or program details.*
20:41 🤔 *Weight Classes are Height Classes: Weight classes in lifting are essentially height classes in disguise. Refusing to let your body grow may hinder long-term success.*
21:10 🔄 *Imagining Transformation: People may struggle to imagine significant physical transformations. Personal growth and change are often underestimated.*
21:38 💪 *Crucial Insights from High Performers: Learning from high-performing lifters who achieved success through deliberate methods can provide valuable insights for improvement.*
22:05 🔄 *Progressive Accommodations: Progress in lifting involves progressively leveling up and making accommodations in various aspects, including training, technique, and nutrition.*
22:32 📈 *Progressive Level Ups: Continuously allocate more resources and make progressive improvements in your training and lifestyle to achieve consistent growth.*
23:00 🧠 *Smart, Well-Thought-Out Advice: Seek advice from successful lifters who have achieved results through deliberate methods and have a track record of helping others succeed.*
Made with HARPA AI
def sounded like ai lol
when covid hit beginning of 2020 i stopped going to the gym (started in 2017) My best bench before covid was 225 for 4 reps, i started again back in july and 95 lbs was heavy on bench lol, im currently using Candio's 6 week for squat and deads and Greg Nuckols 3x a week bench program my projected 1rm for bench is currently at 250lbs im just grinding out his program the last 2 4 week cycles i've been able to add 10lbs to my max on bench, hopefully hit 315 in 2024
You got it champ
Did u get it
@@neilibeachum2532 Max is 285 rn, i kept getting sick earlier in the year had to restart my training cycle like 4 times lol i'll have it some point next year hopefully by spring
264 at 163 is my current bench max. Was benching 3x a week with fairly low volume per session to reach that. Will test again in about a month and hope for at least another 10lbs (been benching 2x but with far more accessory work including DBs)
how long did it take you to reach that one rep max
@@janzuzok2369 Been training for 9 years but started 20+ pounds lighter. Had many periods where I made little progress too, but keep trying different things
Great stuff Bromley. I watch both of these interviews in full and you spliced them perfectly into this video. 👏👏👏
I made so much progress on your bullmastiff program.
The thing that boosted my bench the most, was getting my anti-bench muscles bigger to press off of. It was actually after watching your 5 week programme that got me thinking like this.
Growing big back, bicep, rear delts… strong rotator cuffs…
Then it was built off the 5x15’s from your Bench programme. Lots of reps, lots of practice, lots of endurance, and then I take that into AMRPA blocks to drive up my expected Max.
Currently hitting decent numbers, within a sniff of 315 at 22.
So what programming that effects u a lot
U coulda got there without all the fancy programming
Shetha hits the nail on every head, not many really put 100% into training, not even considering the average person’s diet
I started lifting at 14 270 lbs, with a 155 bench, 225 squat and 315 deadlift, within a year i was still benching nothing, but my squat was up to 405 and my deadlift 500, now 6 years later im 180 lbs deadlifting 675, squating 455, and still benching nada 225, been low key winging it for a long time now should probably hop on some real training
Honestly try heavy back pulling movements and biceps work, my bench shot up to 2 plates in a matter of weeks after doing alot of heavy work for my antagonistic muscles
@@charliebaker1427for biceps curls and what do you recommend for back? Bent over rows?
@@charliebaker1427 how are ur biceps gonna help ur bench? Curious to know
all those numbers at 14 is crazy
19 y/o, got from 255 to 325 in the last 1.5 years or so, but pretty stuck at the moment. Been doing my own programming, Monday heavy bench, Thursday Volume bench, but I haven’t really got anywhere in a bit. Hoping the slingshot I bought will help with overload training
I was similarly strong when I was your age. 21 now. Try the death bench program, tons of heavy triples. I doubt a slingshot will help much unless you have trex arms
@@JezzaE2003 6’3 with a 78 inch wingspan. I haven’t used my slingshot much other than for an occasional super heavy double/triple after my bench topsets every 2 weeks or so.
Not long after I made this comment, I became a lot more interested in powerlifting, so I only do pause bench now with 300 being my current PR. A lot less bench focus now, and more squat/dead emphasis and frequency
This is such great content! Thank you sir.
"Progressive accommodations" is really well put and perfectly describes my approach the past ~18 months.
I constantly hear or read people saying they don't want to start because they don't want to go all out, or they don't know how to 'optimize' their programming and/or nutrition. Just start with the most simple of basics and make small modifications as you grow and learn. One should never expect to jump into a new hobby and be performing at a constant A+ rating.
Everyone wants to be the best or not do it. So they end up never doing anything.
This video is really good , it started off slow but definitely comes around
1:01 Edge out the competition???
Stuart McRobert’s benchpress ‘books’ (more like brochures) have gotten me started back in the day. Considering how long ago he had written about benching is additionally astonishing with the information about periodisation, muscle / CNS recovery and other nuances built-in. Best in mind that was back the pre-Internet era too!
This is an amazing video. Its what ill be sending to my newbies
I feel like a lot of this expert advise from really strong guys boils down to:
1) Be strong
2) Don't be weak
Yes it's true there's a lot people in gyms fucking around and that's why they make no gains but there's also plenty of guys training really hard and if that's all it took to make progress there would be a 600lbs bencher in every gym.
The question is what do you do when you are pushing hard, and you are doing a lot of work, and you even follow these tried and proven progression plans, but this block's week 7 looks exactly like last block's week 7 and the one before that? What do you do when you're doing everything these elite powerlifters are doing and you can't even get 315? What happens when people tell you to just do more, you start doing more and your elbows just fall apart?
I wish it were possible to just swap people's minds, to put one of these elite lifters in a body with bad genetics and see just how far their methods get then when that body doesn't respond like they think it should.
First off, make sure you’re eating in a caloric surplus, second off, try hypertrophy for a while because maybe you’ve maxed out your strength per your muscle tissue, thirdly try adding tiny incremental weights every other workout, or adding more volume- if you can get 6 reps this week but can’t increase your weight, do 7 reps next week, then 8, then you should be able to increase the weight by a tiny increment.
By saying try harder they’re really just trying to say make sure you’re always adding tiny amounts over time- not just doing the same thing every week and not adding anything to it
@@Ebowleslap It was rhetorical.
It doesn't matter what progressive overload technique you want to use, you will reach a point where you can't progress further. You can't add weight, and you can't add reps, and maybe you can add sets but that still doesn't make you any bigger or stronger. You can add calories but you will also reach a point where all the weight you gain from that is fat.
If this were the case anyone could just keep getting bigger and stronger indefinitely, which most definitely does not happen. The people preaching this would all be breaking world records on a regular basis. Why aren't they? Why is it that the people telling you if you bench 2 plates and want to bench 3 all you need to do is X or Y, are maybe benching 4 or 5 plates today...and they were benching the same thing five years ago, and will still be benching that five years from now? Truth is they hit the same barrier as everyone else and just like everyone else they couldn't get past it, the difference is just that barrier is at a different level for people with different genetics. People who bench 5 plates could have gone from bench 2 to benching 3 doing anything they wanted as long as they actually showed up and did some benching, in the vast majority of cases they made that progress despite their methods, not because of them, and their advise is useless to someone whose limit is just naturally set much lower.
How long have you been lifting for? How much do you weigh?
The truth is though that 99.9% of lifters never get anywhere close to their limit. So using the fact that there is some upper barrier that you eventually won’t ever be able to surpass, and pretending that you’re there, is just a cop out.
The track at the start of 6:30 is a complete banger
You guys have really good ideas for this lifetime journey..Yes it's continually shocking different muscle groups
Finding out how much I could actually lift was one of the biggest roadblocks. I never felt confident I could lift more than 185 without hurting myself. A cheap fitness reality squat cage with safety bars changed all of that.
To bench big, you need to be bald and bearded. That's the secret.
Im currently benching less than my body weight, i've been lifting for 4 months consistently (only problem is my inconsistent diet) I've only seen +20lbs worth of progress on my bench(i only count it if i can complete a 5x8 exercise using that weight) i will try to implement these tips, thanks so much.
Great video!
Yeah I've definitely over done it with how many fat I put on. Now I press 455 but am also at least 315😢
And I am to scared to lose weight because I don't want to lose strength
You’ve got a crazy bench dude!, if you cut to a weight you’re happy with your still have a crazy bench relative your body weight, not as heavy as now but you’ll for sure be way stronger than the last time you were that weight. You Can progress your strength from that lighter weigh then imo
Lost 60 pounds and lost only 10 pounds on maxes
Tons of crazy useful info in this vid, much appreciated
wow what a banger.
Thanks Bromley for picking this two guy´s brains
This was a really well put video I knew majority of the information shared but there were a couple things that help me put certain things into a different perspective which I feel like will significantly help with my training
On my way to 315. Currently @ 265 regularly with 300 for 1MR. Had a few setbacks due to illness, traveling, and being busy. I'm back in the gym regularly tho. Can't wait to get to at least 315.
On bench I just hit 275 and to get there from 225 all I did was stop the touch and go style of bench and focus on pause reps with eccentrics
How long did it take u?
That was a really really good video bro,nice job!
8:50 and 11:23 was the most helpful for me 👍
(But I recommend you watch the whole video)
Amazing content❤
Some of us are still trying to get to 200lbs. I started benching at 45, and I'm 58 now.
???????? 13 years in and can't bench 200? Something is terribly wrong with your program.
Continuous lifting or really spotty? I ask as I have been very spotty over the last 3 years, but have hit 200 in about 12 weeks. Starting with 115, that felt heavy, and 145 for 5 as a max.
I went to the 5 3 1 routine and it basically guarantees where you will be each week.
2024 is the year of 240 bench, roughly 4x my age, as I turn 62 on Jan 7. Remember you have to eat to grow. Good Luck. - Cheers
Most likely poor technique and no program/consistency
@@2Tall_PowerliftingThanks for nothing.
Whats your weight and height? Just stack the weight man. Going up 15lbs in the mid/high 200s is rough but to get to 200 shouldn’t be an issue. Just put the weight on the bar and lift
You add plates by picking them up and putting them on the bar. Ive maxed out the bar now. Thanks
My big 3 all went up when I started eating more. Goals have changed over time but still pretty strong. I still think of myself as that skinny kid who got bullied in jr high. And that was a long time ago.
Amazing content!
I love this video. Do you have one for squat?
I've hit 280 and linear progression unga bunga benching got me to 235ish, integrated Larsen pressing and pauses to get me to 280. Now having a bigger bench doesn't matter much to me (may change going forward). Extended ROM & pauses are a game changer
I'm guessing you probably gained at least 10 lbs to go from 235 to 280 bench
@@chief8079 More like 3 lb
@@chief8079 but I do think I overbulked a little bit prior
I'm doing 245 for 6x6
I'm so happy
Excited to reach 315 by end of year
You could do it easy now
Very helpful vid!
You don’t miss
Put sam in the video and i am sold
Great vid man
Yep. 10s working down to 3s over 6-8 weeks, repeat. At least, that's what i have to do now. Got to 365 without anything thoughtful. Had to do the above to get to 4 plate. I love just going hard.
Would you say its the same for squat and deadlift?
@@johnnyboy8911 yes! Even better if you can do the same with all your accessories/assistance exercises so it's all coming up at the same time. I'm not suggesting to build up to 3s on isolations (lol) but big compound movements like barbell rows, pull-ups, Romanian deadlifts etc = very good idea.
Programming and Dedication definitely are at the top of the list. Also there is so much bad info out there versus good info, travelers need to beware. AlexBrom/AlexLeo/BaldOmni/JeremyEither and the gentlemen featured here are great for all levels. Starting with a solid foundation saves a TON of time, and being flexible enough to write your OWN program is essential at higher levels...
Do I win?
Yes you do 😢 I'm late
I have been saying this for years. Thank you so much for putting this out there. This new generation that's all they do. They don't want to really put the effort into making whatever they do. Work also not putting more time into building and developing the muscle. They want the shortcut to break a world record after only lifting for 2 to 3 years. I've been doing this for 20 years and what has worked in the past still works and I think the flood of information is just overloading people's minds to the point that They don't do anything or they just jump from program To program and then anybody who has gotten strong, they throw shade on them. Because they're unable to get strong.
I find it fitting that I had to watch a Pizza Hut ad in order to see this.
The music at 11:23 was so good I couldn't focus on what was being said lolol. What's the name of this song?
Hey Bromley what is your bench PR?
Ah, the one question I hoped no one would ask! I'm prone to pec tweaks and its not super important for strongman,, so I rarely train it under 10 reps. I did a 475 dead press off the chest, but that's mostly strength carry over from ohp pressing and I have no idea if that's more or less than an actual 1RM would've been.
Good tutorial.
I’ve been benching 3 days a week for about a month after focusing on weighted gymnastics ring push-ups for 6 months. Doing great until 2 days ago I was benching 185 for 5 sets of 5, I then dropped the weight to 135 to do as many reps as possible just because I was curious. I did 18 reps. Then after a few minutes of rest I was going to another one of those 135lb sets to failure because I wanted to beat 18 reps. I lowered the weight farther than normal because I wanted to touch my safety pins with the bar, which I did I rested the bar on the pins for a split second taking the load completely off my chest, then I exploded up and felt a minor tear in my right pec right under the pec tendon. Currently on my 2nd rest day and going to rest my chest for at least a week.
@@barbarouss no the pain was a burning sensation on the pec muscle itself about a half inch right next to the pec tendon. The next day at work I was dragging a big cable and felt the burning sensation as it tore back open from what fused together over night. I’ve been trying not to contract that pec now for about 4 days and holding it in a sling like position to get it to heal quickly, there’s no bruising and the only time it hurt was during that one rep and when I felt it pulling that cable, other than that it doesn’t hurt
@@barbarouss thanks I should be good, did deadlifts yesterday and just got done with a nice arm workout with no sign pec damage. I’m probably just being paranoid honestly, been watching too many muscle tear compilation videos
Good shit. As someone who doesn't have good technique, I agree it's important as is accessory work. At my age, don't know if I'll see 500 again unless I adopt powerlifting technique and skill.
How do these people not get shoulder or elbow injury, I’m always so impressed and jealous
I got to 165kg mucking around, I got to 185kg with my own programming, and then refined it using 3-4 week macro cycles with RPE/RIR... now I've hit 202.5kg @95kg. Hopefully after this training cycle it will be 205-210@95.
Everything said in this video is the exact process I had to go through aswell.
What was your programming that led to your 185kg bench?
@CaliCollege
Freq: 3 days, mon/wed/fri, and a 4th, depending on how I felt.
Starting at 60-65% 1rm on day 1
W1: 6x6/6x5/6x4 add 1.5-3% per session
W2:5x5/5x4/5x3 same % increase
W3:4x4/4x3/4x2 same %increase
W4:3x3/3x2/3x1 same % increase
Week 5, either deload or (as I called it), "Reload" to week 1 with +1.5-3%
The Reload aspect is for when you gain really quick, you may be beat up, but can handle the work again. I managed a couple of training cycles in a row before needing a proper deload.
No light days or accessory days, just a constant climb in intensity with a volume drop.
I made this on my whiteboard before I understood Vol/Int Periodisation, and certainly before I knew what RPE/RIR was. (At the time, i logically came up with "Reps left over" or "RLO")
Never read any strength literature at this point.
Reaching 4 45s in two years is pretty much an exaggerated statement. In my mid twenties I hit 225 within a few months of joining Golds. I’m not going pretend like I was a straight squishy newb but before then I only worked out with dumbbells and calisthenics.
Again just returning to the gym after 2 years. Within three months I’m pressing 315lbs for 4 to 5 reps. I know muscle memory comes into play but I guarantee this guy I will be adding another 50 to 70lbs on the bar within a month or two maybe two.
My goal is to hit 400lbs safely.
my biggest issue is i get shoulder pain when i bench alot and then i have to take a break for 2-4 weeks not able to bench. Feel i have to start over every time i start getting some good progress :(
Hit a plateau of 465 on my bench for about a year now and I can’t seem to find a way to break through it. I think I need to dial in my technique a bit more, but I just can’t see it getting me to 500. I also think more planning and a better program would help. Now I just need to find that program lol
The fuck you did. You look like you weigh 170 wet on that pic
Another power bencher to look for. Is Joseph Tumbarello feel free to look him up. 💪 💪
I literally went from repping 185 for 10-12 reps to 2 1/2 months later benching 285 for 7-9 rep sets and maxing out at 340 lbs one rep by simply progressively overloading every week.
How to add plates to your bench.
Step 1: talk to Brad Castleberry
Step 2: get plates
Step 3: 600lb bench
I find slingshot very helpful 💪🏻🔥
Simple. Good form, eat enough food, lift, as your body needs more it will turn the food into useful mass and that will extend your limit as to how hard you can push until you plateau again. After that start tweaking to fix your weaknesses. I had a shoulder injury playing football so when I bench heavy one side can handle more pressure than the other. I subes out bench for dumbbells to balance strength. Once I went up about 20lb with the dumbbells I went back to bench and lifted way more than my previous max. Now my previous max isn’t too much for my shoulder anymore.
usually the plates are stacked on the side somewhere, where you can pick one and place it on your bar. golden advice: take off the end clips before adding extra weight,
Can anyone recommend a good novice strength program for an older guy been at for about 6 months would like to add more strength
Absolutely powerful content, thank you so much Bromley
What is the free app?
what’s the songs that starts playing at like 12:20?
I just want to achieve a 3 plate bench, 4 plate squat, 5 plate dead lift. Do you think that is possible for a 60 year old?
Hell yes, aim for the stars, dawg
completely, and dont limit yourself to that!
Lately I've been using the Greyskull protocol to figure out where my limits are, as in go for double the reps on the final set, and chuck 1.25/2.5 kilo on the bar the next sesh. Once I FAIL (no rir predictions, actually fucking die on the lift) to double the reps on that set, I simply go to the prescribed reps, increase by 1.25/2.5 kilo week after week.
I'm an intermediate, 7 year lifter, but I'm tired of slacking tbh.
This video is a banger 🤝
So basically shave you head bald and you'll obtain a crazy bench, got it!
I Can Reach It Easily Bro, The Main Problem In The Damned Country Where I Live Is Seriously How To Own A Bench And A Barbell As Well😂
Anyone know best program that increase bench for one rep max time by time 🙏🏻
I bench for an hour once a week. I will try a 1rpm at 265lbs this weekend. (Started 16 months ago with training)
My bench goal is 300 im at 165 rn at 16 so i have plenty of time this summer im going to work very hard
The last few times I've tried this I get weaker, especially with bench press and squat because when the weights get heavy again they crush me, but being stubborn and trying to add lbs every week isn't working either. I may have to give this type of periodization another go maybe in the 10 week fashion like he said ed coan did
One thing I want to know about people on “bench press” programs, is whether they’re still putting in the sets on the rest of their body. My 8 weekly sets of bench/push up variations are about 15% of my volume. If you consider my tricep and shoulder work, that’s probably another 20% or so (35%). So, about 2/3 of my training is probably not relevant to bench press. I’ve worked f my way up to 230lbs for 5 on flat bench. I’ve been stalled here with a “balanced” full body program for nearly a year (since last bulk). Do I need to abandon my legs and back training altogether if I want to progress? Or maybe just trade some volume between muscle groups for a specialization phase?
This is also my biggest issue. I do not understand how to put everything else in a maintenance cycle while hyper focusing on something like bench press.
Bench 3x1 and 3x10 with some heavy bicep curls every day. Thats all a man needs. Call that a day and a program.
Watching intently, I'm currently repping 15kg in each hand. Can do loads of dips tho
Made no progress, stopped working out for most of the year, back at it in recent months. Will bench my bodyweight soon.
People overthink this shit. Here’s a fool proof bench program that’ll work for anyone:
- Monday: 3-6 reps x 3-4 sets for 4 weeks. Deload week 5 to 60% 1RM for 3x5. 3-4 chest/shoulder/tricep accessory exercises afterwards
- Thursday: 6-10 PAUSED reps x 3-5 sets. 3-4 chest/shoulder/tricep accessory exercises afterwards
i’ve been cutting rn in a deficit for about 3 1/2 months bw 168lbs. benching 205x3 is my best.. wondering how much it will go up when I’m back into a surplus again.
If you can just push hard to benching 330 without having to apply thought to programming, that is pretty damn gifted. Most people cannot do that and it has nothing to do with their willingness to apply effort. There are tons of guys out there who do have a serious effort deficit, but getting over it is what will take them to 225, not to 330.
I don't believe that's correct. My first 315 bench came from 4 years of bodybuilding training from ages 12-16, with no real training organization or focus on strength, other than a focus on doing a lot of work with a lot of effort (and eating specifically for growth). In those years I averaged 15 hours per week in the gym and didn't miss. I've trained a LOT of first and second year lifters and it is pretty damn rare to see the consistent hours and effort put in that Sam or Dennis attest to. I think that people who haven't worked with a lot of people over a lot of years sincerely overstimates how hard the average person works (every study on the subject shows damn near no one is accurate with their RPEs) and more importantly, underestimates how much of a difference that effort makes.
@@AlexanderBromleyhit a 500lb deadlift and a 400 squat in a year of training, still barely bench 200. No excuse just whining.
Also hi :D
@@AlexanderBromley Not quite the experience I had, I had to train fairly smart and specific just to manage a 275 single PR. Granted, it was a fast single that probably could've been a little heavier, but I'm not gonna say i had 300 in me that day. Trying lots of bodybuilding stuff as a kid never really did much for me. It got me to the point where I could bench maybe 140.
@DThrawn Don't take this as an attack, but if the difference between strength specific training and 'bodybuilding' training was 140-275 on your bench, that just tells me that your bodybuilding training was half-assed. Bodybuilders grow the same way powerlifters do, by progressing weight in their chosen exercises; not as a secondary thought, but as an essential feature. That means chasing the last plate on the peck deck stack and paying attention to hamstring curl PRs (in addition to barbell movements, which most bodybuilders take equally seriously). Instead, a lot of people 'bodybuild' by doing a bunch of small exercises, looking for the burn instead of grinding to failure, and switch exercises every few weeks instead of committing to getting good at the ones they picked.
I've commented repeatedly on the evils of 'overspecialization', when newer lifters trained like highly specialized powerlifters. Specialized training assumes a base of general ability and that programming exists to take care of the hard job of managing fatigue for growth-resistant lifters.... that doesn't apply to sub-275 bench pressers (unless you are a female or under 165lbs). Main point of this is that 'smart and specific' isn't better for newer lifters. If you instead jumped in and got your hands dirty, working for a bench PR the way you work for a paycheck, you would have had a different experience in your early years.
Depends on your weight my boy. If you're sub 200 and tall or something yea it's gonna take longer
Im 17, bench 255, and it keeps getting better as the weeks pass, i train heavy normally, recover weekends, again, is easy for me this, my pecs are also big and solid! Hard, i move em etc… many ftiends tell me i got good genetics etc, they can’t do it etc…. I tell em just eqt more, train harder Than Last Time, let time pass, easy as that, enjoy the journey cuz is hella long… Imw waiting cuz one day ima bench 405
I personally bench way less with a little tuck. Definitely need scrap depression but a little intentional flaring is way stronger for me.
I personally love the Nebraska chart if anyone has ever heard of it of this
im 15 and i benched today at about 75% of my max after warming up and i felt as though my pec was gonna tear on my first working set, i think its because i tried to pr about 2 weeks after a full workout and it messed my chest up, should i go to the doctor about it or just not train chest for a while?
took me a long time to get to 225. i hit 205 like 4 times in a few months span then something changed. I learned how to actually use my pecs and not have a front delt dominant bench. my best is currently 245 but im on a gym hiatus. when i get back, Id prolly get to my old strength in 1-2 months.
edit: back to lifting. i've hit 245 twice in two weeks for a single. bench is gonna go up this year! aiming for 275!
oh shit that sounds like what i'm doing. front delt dominated bench