Honestly you’re pretty strong for 15, probably one of the strongest and you also have a great lean physique. You definitely have a future on content creation, don’t stop
I highly doubt the 15 year TikToker is actually 15. And I really doubt that he isn’t on steroids. The fact of the matter is that 90% of male lifters simply don’t have the genetics to ever hit 495 on bench and he’s doing it at 15? Also it’s the internet so don’t believe everything you see.
I saw the title and I was expecting a pretty brosciencey video without a ton of actual knowledge on lifting, but this was incredibly well-researched and well-made. It's honestly astounding how much you know about this. Most kids my age don't know anything about training. (Side note: If you ever make another one of these, it would be interesting to have a section on optimizing technique; Leg drive, arch/scapular retraction, grip width, etc.)
I have been in a plateau for months this is so helpful thank you. Since I only do bench twice a week I’ll do pause rep one day and touch and go the next
I'll be sure to implement this into my training as i get back into the swing of things, was benching 60 kg for 4, but took a month off and lost the feel for the movement and failed doing it for one. These tips will help me improve my strength in no time.
15 years old?? Lol when i was 15 i weighed 110lbs and could bench 95lbs. The girls would make fun of how skinny I was. I had 9 inch biceps. That was 17 years ago. Great times. Lol (not) I have stayed the path, tho. 16" biceps lean. 295lb bench at 170lbs bodyweight. Still chasing that 3 plate bench.
Careful bro, the way you bench I see the bar goes to above your head as your elbows flare out A LOT, elbows flaring out is a huge risk of pec tears. I thought it was alright and I wouldn't get injured until I tore my pec minor doing the same form as you. Tuck those elbows!
Wrong brother, you're meant to flare them out at the top so your triceps can contribute harder at lockout. Go look at Julius Maddox for example, or any other heavy weight bencher. there's always a subtle flaring at the top. This technique change is actually part of how I got from 120kg to 140, so I'm not just parroting what I've heard :P
whats ur height and weight , ive been stuck on a bodyweight bench at 74kg and 5'11(im 15 as well), hopefully using your guide ill get stronger my goal has been 100kg and ive been lifting for 3 months only problem is ive stopped going for now due to exams so ill prob just start and calisthenics for now (most likely weighted pushups for chest) so i was wondering if those would also increase my bench eventually whenever i do go back into the gym
How often do you add weight or rate of progress? And if you're progressing to add weight, do you add 2.5lbs in every bench day you have in a week like your paused, touch n go, close grip sessions. Or gradually adding 2.5lbs, first bench session you'll add weight and the other sessions you'll add weight next week?
Sometimes when progressive overloading, adding a 2.5 every session or week can be too fast. I would perform my sets with the same weight until I hit my rep goal (ex. 8 reps) Then the next session I would add some weight, and drop the reps until I can hit the same reps for that weight.
I usually just get my tank tops from retail stores, but the quality isn’t the best. If you want actual tank tops that feel good you could consider buying some from Gymshark, but they are a little pricey.
bro you're crazy massive, do you take any supplements or vitimans? also when did you start lifting because I'm honestly shook I'm 16 and I hate my body, I started lifting freshman year but was forced to stop all of sopmore year bc of my mom now I'm skinny fat and I'm getting back into it
At the moment, I’m only taking creatine. But if you’re getting back into lifting, you shouldn’t really worry about supplements. I started lifting a little over 2 years ago and I started taking creatine in august.
If i only do 2 chest days with shoulders and triceps what variations should i be doing? I would do the larsen press and the pause bench but i also want to do the standard. Should i swap out variations each week?
@@JamesLiFitness Thanks for your response, whats your solution to benchpress staying at the same weight (stagnant) for weeks after benching 3-4 times a week?
I'm 5 months into the gym should I follow this only if i want to increase my bench? I mainly want to build muscle and lose fat. I've been going 5months only got somewhat stronger physically i look the same its so depressing. eating sleeping and training hard too idk what im doing wrong. i dont know what exercises to do or amount of reps or sets
you aren’t doing anything wrong, it just takes very long. VERY very long. realistically 5 months is too little to see any noticeable improvement. don’t overcomplicate things, basic common exercises can get you far sometimes even farther than complex exercises. just keep doing what you’re doing and enjoy the process bro
I disagree a little bit, I think that benching 2-3 times per week is too much for 80% of people. Now this does greatly depend on volume, intensity and how fast your body recovers but for the wide majority i believe you shouldn’t bench more than every 4-5 days so 1-2 times per week, in fact I’m 14 and can bench press 225 for 5 reps and have found once every 5-6 days works best for me and I have grown a ton through that.
Another reason many kids are way ahead and sone trail is because of puberty. There are different stages of it and people go through it at tmdifferent times. It looked like you were fully developed around 14 and finished around 13ish. So i bet you haven’t grown in height much recently. So thats a factor. The testoste levels also peak around the end of puberty which explains your fast gains. But impressive bench nonetheless the less.
Still trying to fight against the school schedule to upload videos for you guys! 😓
Bro you're savage 🔥
how am i supposed to find my rpe?
and also is 3 or 2 sets still enough to increase your bench??
He is Asian
@@channntastic wow
bro is 15 and speaks/articulates like a grown middle aged man, respect ahahah
hes asian
And I’m 21 and have TikTok brain rot sigh
Was about to comment that, I'm 22 and he speaks better than me
Nah he speaks like a kid
He’s not 15 in this video
Honestly you’re pretty strong for 15, probably one of the strongest and you also have a great lean physique. You definitely have a future on content creation, don’t stop
Pretty strong? Bro, he’s fucking insane for 15, much more than pretty strong.
@ yeah I just didn’t find the words to say that
there a 15 y/o on tiktok benching 495 at 15
@@some_wookie2276 then he most likely was on the chubbier side, had been training for way longer and his genetics played a huge role in it
I highly doubt the 15 year TikToker is actually 15. And I really doubt that he isn’t on steroids. The fact of the matter is that 90% of male lifters simply don’t have the genetics to ever hit 495 on bench and he’s doing it at 15? Also it’s the internet so don’t believe everything you see.
15 yo. Keep it up young man, people in their 20 30 40 50 60's wish they were as mature as you. Stay humble and keep soaring!
Dude you're really well spoken, and it's nice to see you have a head start with your physique already. Keep it up pal.
Bro I only got 225 for reps at 17 bro, 14 is insane. amazing work!
You’re doing very well
I got 0 reps at 18:(
This video is goated, really solid advice that should increase anyones Bench when done correctly.
I saw the title and I was expecting a pretty brosciencey video without a ton of actual knowledge on lifting, but this was incredibly well-researched and well-made. It's honestly astounding how much you know about this. Most kids my age don't know anything about training. (Side note: If you ever make another one of these, it would be interesting to have a section on optimizing technique; Leg drive, arch/scapular retraction, grip width, etc.)
nah youre actually strong, just got 135 on bench yesterday and ill use this vid to try to get 155 before winter break ends
we got the same goal bro 🤤🤤
wrong emoji
I'm trying to get to 185 before break ends
what this guy did is just hop on roids... so...
@@radonelite2950lol jealously js work harder
another thing guys, JM pressing on smith machine is prob the bestg accessory when it comes to the lockout portion
I have been in a plateau for months this is so helpful thank you. Since I only do bench twice a week I’ll do pause rep one day and touch and go the next
You look absolutely unreal for you age man. Hope no drugs/sarms are involved. Well done
@Edgycoo howd you know
@@NPAmadeTs jealousy probably. His strength and physique is naturally attainable. Proper training and eating with of course time and genetics.
@@SoeUnfiltereddude at 15 he either has elite genetics, is going through a high testosterone puberty phase, or on the zaza.
I'll be sure to implement this into my training as i get back into the swing of things, was benching 60 kg for 4, but took a month off and lost the feel for the movement and failed doing it for one. These tips will help me improve my strength in no time.
crazy physique bro keep it up
Could you send your whole workout routine?
I cannot believe we’re the same age. Congrats bro ur huge!
Im 155 bw and can only bench 180 for 1 for now.
225 is the goal this year.
Great vid, u should do a video on ur diet too
bro is locked tf in!!!!
This is insane for 15, going to be even crazier in a few years
good job. gave you a sub. 225 bench at 15 is very impressive
Lowkey your the first person that dont ego everybodyt be hgaing such a big asss arch
good stuff brother!
So basically do a lot of variations day to day. It makes sense, in nature we weren’t meant to do only one movement mechanically all the time
malden ymca 😂 used to lift there now im out in amherst, crazy info bro this is dope asf
Wth this is insanely impressive didn’t know 225 at 14 or 15 was even remotely possible
It’s possible way younger then you think
Drop the workout split
i quit the gym some time ago (now calisthenics) but this is fun to watch
im the same age as you but you inspire me
15 years of training gang
Legend in the making. Ufpwrlifter 2.0
15 years old?? Lol when i was 15 i weighed 110lbs and could bench 95lbs.
The girls would make fun of how skinny I was. I had 9 inch biceps.
That was 17 years ago. Great times. Lol (not)
I have stayed the path, tho.
16" biceps lean. 295lb bench at 170lbs bodyweight. Still chasing that 3 plate bench.
good shit man
Good stuff man! Clearly the consistency pays off!
I am 15 and hit 90kg the other week cant wait to get 100kg
Considering you are natty. At 15 to bench press over 225 is absolutely amazing. You are gifted for sure ...
I bench 225 at 14 and use a very similar program good stuff
I feel like the same methods you mentioned can also work with squat and pull ups
Bro started hitting bench press since conception
can you post what you do to train your abs ?
Careful bro, the way you bench I see the bar goes to above your head as your elbows flare out A LOT, elbows flaring out is a huge risk of pec tears. I thought it was alright and I wouldn't get injured until I tore my pec minor doing the same form as you. Tuck those elbows!
After looking at some of my clips I have noticed that as well. I think in these clips I was using too much weight 😅
Wrong brother, you're meant to flare them out at the top so your triceps can contribute harder at lockout.
Go look at Julius Maddox for example, or any other heavy weight bencher. there's always a subtle flaring at the top.
This technique change is actually part of how I got from 120kg to 140, so I'm not just parroting what I've heard :P
some people can flare, other cannot… jst do what u are comfortable with and dont lift too heavy, too often
Does all of this information apply to incline bench as well? Also, can you make a video on how to safely and properly find your one rep max?
dang you are hella strong
Dawg you do not look natty, like Im sure you are but props to you, you look INSANE, keep it up man
do you just bench press for the entire workout or incorporate other exercises aswell
how do you program ur bench with upper/lower?
whats ur height and weight , ive been stuck on a bodyweight bench at 74kg and 5'11(im 15 as well), hopefully using your guide ill get stronger my goal has been 100kg and ive been lifting for 3 months only problem is ive stopped going for now due to exams so ill prob just start and calisthenics for now (most likely weighted pushups for chest) so i was wondering if those would also increase my bench eventually whenever i do go back into the gym
What would be the best split for benching 3 times a week?
15 but sounds like he is in his 20s 😭
How much time you training? Like 1 year or more?
How often do you add weight or rate of progress? And if you're progressing to add weight, do you add 2.5lbs in every bench day you have in a week like your paused, touch n go, close grip sessions. Or gradually adding 2.5lbs, first bench session you'll add weight and the other sessions you'll add weight next week?
Sometimes when progressive overloading, adding a 2.5 every session or week can be too fast. I would perform my sets with the same weight until I hit my rep goal (ex. 8 reps) Then the next session I would add some weight, and drop the reps until I can hit the same reps for that weight.
yo james, love the tips, where do you get your tank tops from?
I usually just get my tank tops from retail stores, but the quality isn’t the best. If you want actual tank tops that feel good you could consider buying some from Gymshark, but they are a little pricey.
What’s your split bro
This applies to incline bench press too?
Bro is NOT 15 years old😭🙏
Do you think about bending the bar when benching and Is it okay if I don’t? I just tuck my elbows in 45 degrees followed by good bar path.
Some queues that I follow are pushing my feet back as I press, instead of pushing my legs up. But other then that I don’t follow many queues.
@ Aight bro thanks.
HI James. Do you still do the workout you made in your video Worout For Students?
As of now, yes. I did modify a few things after taking a look at the video. I might make an updated version in the future!
@@JamesLiFitness I can't wait for it!
Your the same as my friend lol doing 225 for reps 😭Im still trying to build mine up as ive been sitting around 65kg for a while ;-;
What's your bodyweight?
So would it be bench Monday, Wed, Friday for example or naw? And how would you program let’s say squat and deadlift
bro i though u were in college
legit bro looks better than most 25 year olds
roids do that to you
@@jonny7444Are you dumb. Roids at 15?
@@jonny7444 people think any good physique nowadays means roids
@@jonny7444Hes not on roids tho.
I was benching 300lbs at age 13 160lbs
bro you're crazy massive, do you take any supplements or vitimans? also when did you start lifting because I'm honestly shook I'm 16 and I hate my body, I started lifting freshman year but was forced to stop all of sopmore year bc of my mom now I'm skinny fat and I'm getting back into it
At the moment, I’m only taking creatine. But if you’re getting back into lifting, you shouldn’t really worry about supplements. I started lifting a little over 2 years ago and I started taking creatine in august.
bro ur insane
you in houston???
What split/days per week do you recommend for beginners?
Overall not for bench specifically
What are your supps?
where is the part where you say genetics
15 years old or 15 years of training 👏😭
If i only do 2 chest days with shoulders and triceps what variations should i be doing? I would do the larsen press and the pause bench but i also want to do the standard. Should i swap out variations each week?
does incline bench make your flat bench stronger?
Some incline bench strength can carry over to flat bench strength, but not by much since its a different position for your joints.
@@JamesLiFitness Thanks for your response, whats your solution to benchpress staying at the same weight (stagnant) for weeks after benching 3-4 times a week?
I'm 5 months into the gym should I follow this only if i want to increase my bench? I mainly want to build muscle and lose fat. I've been going 5months only got somewhat stronger physically i look the same its so depressing. eating sleeping and training hard too idk what im doing wrong. i dont know what exercises to do or amount of reps or sets
you aren’t doing anything wrong, it just takes very long. VERY very long. realistically 5 months is too little to see any noticeable improvement. don’t overcomplicate things, basic common exercises can get you far sometimes even farther than complex exercises. just keep doing what you’re doing and enjoy the process bro
How i take i take get i get tren in my country like you man?
Respectfully, DAMN!!!!
How often do you increase the Weight?
how tall r u?
Whats your height and weight bro, insane physique for 15 man !!!
5’9, 168lbs
Philippians 4:13 (NIV)
"I can do all this through him who gives me strength."
Imma try this il come back in a month rn my bench is exactly 55kg it took like 6 seconds to get it up😅
yes! tell me how it goes
You have good genetics good chest insertions full, and wide clavicles
I disagree a little bit, I think that benching 2-3 times per week is too much for 80% of people. Now this does greatly depend on volume, intensity and how fast your body recovers but for the wide majority i believe you shouldn’t bench more than every 4-5 days so 1-2 times per week, in fact I’m 14 and can bench press 225 for 5 reps and have found once every 5-6 days works best for me and I have grown a ton through that.
Another reason many kids are way ahead and sone trail is because of puberty. There are different stages of it and people go through it at tmdifferent times. It looked like you were fully developed around 14 and finished around 13ish. So i bet you haven’t grown in height much recently. So thats a factor. The testoste levels also peak around the end of puberty which explains your fast gains. But impressive bench nonetheless the less.
5:23 Bro thought we wouldn't see the injection mark Band-Aid!!! jk
😅😅 just a flu shot
how much do you weigh?
wait are you the guy where they have the video of like I found my exact pr and you scream and do the rep for like 15 seconds
Dude has a 1 in a million physique for 15 wtf
i'm older and he's stronger, i guess it's time to hop on
i thought you were like 20
Bro you have elite genetics for muscle building and strength, I guess you stole all our elite Asian genetics and took them for yourself
haha 😂 guess so
Bro im 16 and my max is 90kg.This video almost make me quit the gym lol.Anyways, ur TOO STRONG for 14yo.
Another healthy tip: Forget all the info in this video, and just tren hard and anaver give up.
someone donate some money to this kid so he cause his bench "exploded" ahahahah
By taking steroids
dawg you gotta stop being so mf strong these standards are NOT ordinary 💀💀
are u on steroids
That or he is faking his age no Asian has a voice that deep
steroids (nah I'm joking bro you strong as hell)
you move 60kg so easily
bro is the oldest 15 year old
fr
You sound 30 years old!
you need to play football bro
which steroids do you take?
He looks very natural achievable physique in 1.5-2 years
yep too many tryhards i quit
The traps give it away, he's juicing