Why You'll Never Bench 315

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  • Опубликовано: 30 окт 2024

Комментарии • 2,5 тыс.

  • @kelan3708
    @kelan3708 5 месяцев назад +766

    i’d love to see greg react to his own fat vs fit video on jubilee

    • @heroofharo
      @heroofharo 5 месяцев назад +125

      That video was awful So much copium. Myron was insufferable on the other end. I'm overweight, it sucks. Some of those guys legitimately (or so they claim) would rather be out of shape? Why? Being out of shape sucks. Breathing is harder. Something you do every second of every day? Why would anyone WANT that?

    • @joolz5057
      @joolz5057 5 месяцев назад +10

      Reacting harder than last time!!!

    • @Reppintimefitness
      @Reppintimefitness 5 месяцев назад +3

      I did 365

    • @ImKyros
      @ImKyros 5 месяцев назад +1

      @@heroofharowhy was myron insufferable?

    • @heroofharo
      @heroofharo 5 месяцев назад +53

      @@ImKyros because he lacks nuance and empathy. He just wants to present himself as a bad ass hard-nose guy, meanwhile he was the least fit out of the guys who were fit.

  • @Artak091
    @Artak091 5 месяцев назад +476

    Social media has destroyed our view of what's "normal." Just because you see a dozen 20 year old kids doing it doesn't mean everyone is.

    • @logicisdead9871
      @logicisdead9871 5 месяцев назад +6

      I'm 5'9 190 lb at 15% body fat, 100 % natural, and over 40.

    • @kevinvaughan6087
      @kevinvaughan6087 5 месяцев назад +32

      ​@logicisdead9871 Congrats! Really! Care to share your bench numbers since this was the focus of the video?

    • @chrisfaulkner3831
      @chrisfaulkner3831 5 месяцев назад +1

      Steroids and sarms have also played a role in destroying the perception of what’s “normal”. So many people are using PED’s nowadays that your local gym likely has at least a few, to many members that use. Excluding the most hardcore of bodybuilding gyms, it used to be much rarer to see tons of members that used PED’s back in the day.
      The standard for how you should look and how strong you should be has been elevated to astronomical levels. If you’re not squatting 3x your body weight or at least 405, you’re in the Do you even lift category. Same goes for bench but 2x your bodyweight or at least 315.
      As for physique standards if you don’t resemble a little smaller version of Arnold as a natural….well you have shit genetics clearly.

    • @logicisdead9871
      @logicisdead9871 5 месяцев назад

      @@kevinvaughan6087 I can currently do 430 lb on a sit-down Hammer Strength wide grip press machine for 2 reps.
      My standard workout right now is 3 to 5 drop sets: four plates for 4 reps, three plates for 8 reps, two plates for 12 reps and then 20+ with one plate.
      All non stop and super setted with amrap lateral raises.
      I try to hit rpe 11 or 12.
      I don't do regular bench presses anymore because I hurt my shoulders years ago.
      I've gained 50 lb of mostly lean tissue in the past 16 months I started Ultra lean 140 lb in about 8% body fat.

    • @logicisdead9871
      @logicisdead9871 5 месяцев назад +8

      I can do 430 lb for two reps on a Hammer Strength sit-down wide grip press machine.
      I don't do regular bench because I have messed up shoulders and it aggravates them.
      My current workout is 3 to 5 sets, 4 plates on each side for 4 reps, 3 plates for 8 reps, 2 plates for 12, and then one plate for 20+ all non-stop and super setted with amrap lateral raises.
      I've gained 50 lb of mostly lean tissue in the past 16 months.

  • @heroofharo
    @heroofharo 5 месяцев назад +147

    A 405lb DL is way easier than a 315lb bench. I've always been above average for my size strength wise (I'm not quite 5'8) . I can't bench 315 yet. I think I can get there, I got to 285 and then kind of regressed to 270. I can walk into a gym without any training and DL 405lbs. I just work physical jobs and the legs are always strong. Bench press? What do I do daily that builds those muscles without active training?
    Update, after 4 weeks I broke the 285lb plateau, let's gooooooo 290lb PR!

    • @Mister_Terrific806
      @Mister_Terrific806 5 месяцев назад +1

      Triceps, oftentimes when people are training the bench press, the injuries that occur will be a pec tear, it's never a tricep tear. So triceps and delt work that focuses on the anterior delts. You can find some videos from Louie Simmons discussing this on RUclips.

    • @manmoth4
      @manmoth4 5 месяцев назад +4

      It's mostly leverages, people with a short torso and long arms have a much smaller range of motion, people have different ratios between lifts naturally

    • @memyself5924
      @memyself5924 5 месяцев назад

      I'm not that strong I hit 415 for three reps slow eccentrics. Bench 315 I'm leg driving that shit with a little chest bounce. Way harder for me.

    • @heroofharo
      @heroofharo 5 месяцев назад +2

      @@memyself5924 I've been bench 2-3 times a week for 4 months now. Like I mentioned, I peaked at 285. I'm training in a small deficit now, so I think that's why I dropped to 270. My first time coming back to the gym after years and dead lifting, I was able to do 405 my first attempt. Max is only 455 though.

    • @td1253
      @td1253 5 месяцев назад +1

      That was his point the man said it’s similar to a 225 bench

  • @kentsears5452
    @kentsears5452 5 месяцев назад +170

    Benched 405 when I was 28. Off for the next 25 years raising six children. My two sons got me back in the gym in my mid fifties. Benched 355 on my 55th birthday. Out again for almost 10 years with a 5 level lower back fusion and a 3 level cervical fusion. Back to the gym when I was 66 and On my 67th birthday, I benched 255. Last week, I benched 315 and in 4 months on my 68th birthday, I want to bench 335. I do have an advantage though. I am 6’ 4” and weigh a solid 250.

    • @battlefuta9953
      @battlefuta9953 5 месяцев назад +22

      Ofcorce you have an advantage, dude you huge

    • @kentsears5452
      @kentsears5452 5 месяцев назад +6

      @@battlefuta9953 funny how I think of myself as average. When I was in college, I hung out with the shot putter & the heavyweight wrestler at UGA. Also with a former running back from Mississippi State who was injured. When the four of us got together, I was the runt of the litter😂

    • @densincomprehend8879
      @densincomprehend8879 5 месяцев назад +6

      Let's see a proof vid

    • @perseusbeatkraken
      @perseusbeatkraken 5 месяцев назад +2

      Old man strength. My dad was putting up 300 cold at 40... I shit myself and never talked back again after that..

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      Get 300+ at 70+!

  • @danielbrown001
    @danielbrown001 5 месяцев назад +16

    The “225 in 6 months” comment doesn’t take into consideration the VASTLY different starting points people have. Maybe if someone played sports in high school, was always relatively athletic, has great genetics, and walks into the gym for the first time, 225 in 6 months is realistic. BUT if you grew up very obese or very skinny, didn’t play sports, and maybe don’t have the best genetics, it could take years to get to 225.
    Personally, my first day in the gym, the first exercise programmed for me was barbell bench, and I struggled to unrack the bar and got pinned by it. So I had to do the “roll of shame” with the bar, and go use 5 lbs DBs instead to learn the form. It took me over a year to even bench 135. And over 3 years to bench 225. Now, I didn’t give up and I don’t claim to have poor genetics because I’ve hit a 370 lbs bench 9 years in. But it’s dumb to say “225 in 6 months” as a blanket statement for everyone.

    • @ilikepotatoes1956
      @ilikepotatoes1956 7 дней назад

      Genetics play a very insane role. I couldnt bench the bar the first time i went to the gym but my friend who has never done a sport did 135 first time ever

  • @INFJason
    @INFJason 5 месяцев назад +826

    Took me 3 years to hit 225 and took 8 years to hit 315.

    • @RoninWarrior1776
      @RoninWarrior1776 5 месяцев назад +76

      Fuckin accurate!

    • @zekicaneksi
      @zekicaneksi 5 месяцев назад

      well if you train like a pussy. max 5 years you should be able to hit 315.

    • @zekicaneksi
      @zekicaneksi 5 месяцев назад +27

      your bw obv matters but yeah in general 5 years you should go for315

    • @Peilla
      @Peilla 5 месяцев назад +47

      I'm 40 and just starting out. At 160 for 10 reps. Do I have a hope?

    • @DarkAbyss9
      @DarkAbyss9 5 месяцев назад +45

      ​@@Peillaif you want the truth....probably not

  • @ShoGreed
    @ShoGreed 5 месяцев назад +42

    This is why I like coach Greg putting things in perspective. Also making me realize NOT everyones journey is the same.

  • @DirtyTesla
    @DirtyTesla 5 месяцев назад +342

    225 bench in 6 months lmaoooooo

    • @romercreate5232
      @romercreate5232 5 месяцев назад +21

      Its funny how i bench 165 a7x and im stronger then most in my gym lol

    • @robertexs
      @robertexs 5 месяцев назад +15

      idk, im 5'10" 165, worked up to 135lbs reps in high school, didnt work out for a few years and came back to hit 225 reps within 6 months

    • @aniruddhasamant1553
      @aniruddhasamant1553 5 месяцев назад +4

      I did that in 7 months after joining but I had nutrition and workout knowledge cause I used to watch videos but my parents allowed gym only after my 12 th grade

    • @jeremybeaverson7167
      @jeremybeaverson7167 5 месяцев назад

      Lol ikr I’m been working my ass off I top out at like 165 ish for 4 and I’ve been going to the gym 4 or 5 days a week for 10 months straight and I’m so have above average genetics I’m 6ft2 and in other lifts I can do a lot more it’s just a struggle with my chest 😂 it’s okay we all have straights and weaknesses

    • @aaa-tm9dc
      @aaa-tm9dc 5 месяцев назад +15

      Pretty realistic if you train the correct way, adding a little bit to the bar each workout, and recovering well

  • @PhsychoSomatic
    @PhsychoSomatic 5 месяцев назад +98

    Dude hung out wirh similar sized gym bros his entire journey so his perception of reality is skewed

    • @TheCaptainbigboy
      @TheCaptainbigboy 5 месяцев назад +2

      My thoughts exactly

    • @prymexxxx
      @prymexxxx 5 месяцев назад +2

      exactly what is happening

    • @sonnyimmortals21
      @sonnyimmortals21 5 месяцев назад +1

      Exactly, I'm a gym bro and what's normal to me is ridiculous. He doesn't see it

    • @bookinsights1092
      @bookinsights1092 3 месяца назад +1

      True. When I started going to the gym I had 0 physical preparedness and it took me 3 years to bench 225.

    • @chumbucket6184
      @chumbucket6184 2 месяца назад

      ​@@bookinsights1092i was literally bed ridden with disc hernia and sedentary for years before i started lifting and i got to 225 in 6 months.
      You peoole just have no clue what you're doing like most of the guys i see in the gym

  • @jessejohnson06
    @jessejohnson06 5 месяцев назад +19

    It took me 4 years to hit 225, it took me 6 years to hit 315, and 9 years for 405.

    • @Loislikes
      @Loislikes 2 месяца назад +1

      But you did it right? That is all that matters. Most wouldn't dream of 405 ever, yet you did it natural. Hard work, hard work!

  • @Ze.NiTH_
    @Ze.NiTH_ 5 месяцев назад +19

    Challenge Accepted!
    All this talk got me hot. I'm going back to flat bench again and gonna train to put up 315. Previous PR was 260 lbs in my early 20s but I've been training incline bench ever since. I'm now 31. I will prove to myself that I can do it.
    Updates:
    7/10/24: As of July 8th, my max is now currently 280 lbs after doing Mike Macenko's old 9 Week Bench Program. Will run the program another round and post another update but this time I will be eating at maintenance instead of a 500 calorie deficit. Current weight is 180 lbs.

    • @kevinvaughan6087
      @kevinvaughan6087 5 месяцев назад +1

      I took the bait and switched to incline too. Been doing mostly flat bench now over last couple years and my chest overall has seen big improvements. Not too worried about strength, but utilizing pin presses has also increased strength and thus size. Try them too if you haven't. Sorry for unsolicited advice.

    • @briancolw
      @briancolw 5 месяцев назад +1

      You likely can for sure. I did it at 40 and I was 6'2" 195 lbs.
      I first did it when I was 28 and eventually topped out at 355. Get yourself a reliable workout partner to spot you and each week go for a new 1-3 rep max on top of your normal volume sets. From my experience around your age, my strength gains in bench press were dramatic. I had the same strength foundation you seem to have when I 'went heavy'. Even doing a negative with a couple guys to spot you will communicate what the weight 'feels like' to your body. BE SAFE, use good form, and dare to go heavy while you are in your prime...now!

    • @Ze.NiTH_
      @Ze.NiTH_ 5 месяцев назад

      @@kevinvaughan6087 Thank you! I will keep this in mind.

    • @Ze.NiTH_
      @Ze.NiTH_ 5 месяцев назад

      ​@@briancolw Thank you for sharing your wisdom 🙏🏼 What you said was very inspiring!

    • @perseusbeatkraken
      @perseusbeatkraken 5 месяцев назад

      You just need strong triceps and front delts. If your number chasing who cares if your chest is doing the work. It's a proven fact the bench pressing is a compound movement so you have to train all the muscles involved. My triceps and shoulders have gotten way bigger and stronger over the last year and all my presses have gotten way stronger. I'm also 6'2" 238lbs so that could also be part of it 🤣🤣

  • @2ndHandHero
    @2ndHandHero 5 месяцев назад +12

    Coach Greg on fire with this one!

  • @randomrubikats2874
    @randomrubikats2874 5 месяцев назад +150

    225 in a couple months is crazy. I just hit 225 bench 2 weeks ago and it took me 2 years at 150 bw.
    Edit: I didn’t stay 150 the whole time I started at 120.

    • @itswilbur52
      @itswilbur52 5 месяцев назад +9

      yeah that threw me off, i got 225 after like 8 months at 175 bw and Id say i have pretty good chest genetics. so 4 months would be wild like i wish.

    • @pureblood3813
      @pureblood3813 5 месяцев назад +5

      Awesome. I’m also around 150# and I’ve been stuck benching 185 for a year

    • @Marko-ij4vy
      @Marko-ij4vy 5 месяцев назад +10

      @@pureblood3813 The problem is that youre 150. Bulk up and the numbers will go up. No sht youre stuck at 185 if you didnt gain any weight.

    • @YusufSayed-px2xy
      @YusufSayed-px2xy 5 месяцев назад +2

      How are these CrossFit girls like Alex Gazan benching 270lbs with her small frame not much muscle tissue? she's is jacked. She's not even big and she's a girl. That's crazy.

    • @hvdiv17
      @hvdiv17 5 месяцев назад +1

      315 is sull in the natural range for me it's 350 and above you can tell they are on stetoids😂

  • @dm1451
    @dm1451 5 месяцев назад +18

    I benched 225 after 6 months, then 11 months after that (this January) I hit it for 10.

    • @nwmxrider
      @nwmxrider 5 месяцев назад +2

      Above average genetics and hard work. Nice work :)

    • @justaguyfromreddit
      @justaguyfromreddit 5 месяцев назад +1

      I did 100kg bench first time I tried. RN I sit at 140kg bench, 100kg deadlift and 90kg squat at 75kg bw

    • @dm1451
      @dm1451 5 месяцев назад +2

      ​@@nwmxriderThanks 💪🙂

    • @willt3982
      @willt3982 2 месяца назад +2

      ​@@justaguyfromreddithow are you Benching more then you squat and deadlift?

    • @cameronfleming488
      @cameronfleming488 2 месяца назад +1

      @@willt3982 His upperbody is 50kilos of muscle lol

  • @WildWest357
    @WildWest357 2 месяца назад

    I appreciate coach Greg keeping things real! I have been lifting for a few years, and seen a lot of progress but a 225 bench is very elusive for me! So easy to feel very self conscious about it.

  • @RyanMichael-pv1so
    @RyanMichael-pv1so 5 месяцев назад +27

    315x5 was my goal weight and it took me 7 years at 208 pounds 5’9.

    • @imyoursuperbeast8220
      @imyoursuperbeast8220 5 месяцев назад +2

      At my peak, I was able to do 315x8. I'm 5'10, and back then, I was around 210-215 lbs. That was also 15 years ago and had to take time off due to injury and just getting older. Don't get old lol

    • @reeseallen7539
      @reeseallen7539 5 месяцев назад

      that means you trained poorley

    • @ayahuascadog2346
      @ayahuascadog2346 5 месяцев назад

      @@reeseallen7539let’s see your max, bro. I’m at 195 pounds with a 370 bench now. My squat is also 500x5. No roids

    • @Loislikes
      @Loislikes 2 месяца назад

      You literally could retire with those numbers and 7 years isn't bad for a natty. Good job.

  • @IronWarrior86
    @IronWarrior86 5 месяцев назад +8

    Great vid Greg, the guy is out of his mind if he thinks the average person can bench 225 (for even one proper rep) after 4-6 months. And i agree on you saying the average person won't ever be able to do a proper 315lb 1RM. Doesn't mean you should stop trying, just be mindful that there are limits and you can only make progress within your own genetic framework. Don't get down on yourself just because you don't reach that specific number. Sometimes if you're even only somewhat gifted you tend to forget what is actually possible for the average lifter.

  • @thatoneguy985
    @thatoneguy985 5 месяцев назад +14

    Im one year in at 215 pretty stoked about that so far

  • @brudesim5673
    @brudesim5673 5 месяцев назад +4

    I started lifting at 21 years old 165 lb body weight. My initial bench max was 185 and I hit 225 in a couple months. Then I bulked up and put a power rack in my living room and benched 3x/day and hit 275 in about 6 additional months. Then I cut down and lost a lot of bench strength but eventually got it back. It took me 2 years to hit 315, where I’ve been plateaued for 5 years.
    But now I’m doing a super bulk to whatever body weight is required to hit 405. I don’t care how fat I have to get. This morning I hit 315x6 at 204 lbs which was my first PR in 5 long, cold, dark, lonely years.

    • @brudesim5673
      @brudesim5673 2 месяца назад +1

      Update: I hit 405 lbs x 2 bench at 235 lbs 💪🏼

  • @dareeselackland9223
    @dareeselackland9223 5 месяцев назад +59

    If you can bench 315 and you’re under 200lbs. Like this comment. We upper genetic folks need to stick together.

    • @MatthieuAmherst
      @MatthieuAmherst 5 месяцев назад +8

      175 benching 315, just a smooth single though

    • @jamesrick7351
      @jamesrick7351 5 месяцев назад +6

      forgot to include natty in your post as well. non natty 315 is not impressive

    • @MatthieuAmherst
      @MatthieuAmherst 5 месяцев назад +2

      @jamesrick7351 I'm all natty. I agree too, hopping on increases your strength immediately. One guy I know got stronger than me, when he went off cycle, I was stronger than him again.

    • @foxygrandpa1899
      @foxygrandpa1899 4 месяца назад +3

      Yessir ! I’m 190 and hitting 315. Hello fellow gangster upper genetic comrades

    • @inkmask1072
      @inkmask1072 4 месяца назад +1

      172 now, but hit 315 a few years ago for a shitty touch and go single when I was closer to 185, so I guess it counts

  • @VSci_
    @VSci_ 5 месяцев назад +72

    You need to have decent chest genetics to bench above 300 lb. Period. And if you are benching above 400 natural, then you have elite genetics my dude.

    • @muratbayraktar5035
      @muratbayraktar5035 5 месяцев назад +1

      Depends on your size.

    • @The_Legend715
      @The_Legend715 5 месяцев назад +11

      Leverages and individual muscle genetics play a role too, my bench and squat leverage both suck (Long arms/femurs)
      My bench is pathetic yet my squat is very good because glutes are my best body part while pecs aren't.
      My Deadlift however is flying because Im built for it + glutes point.
      I might never bench 2 plates let alone 3 but Im confident in squating 4 plates and deadlifting even 6.

    • @VSci_
      @VSci_ 5 месяцев назад +1

      @@muratbayraktar5035 If you are big then in my book you have good genetics for lifting. Unless you are built like an NBA player with very long arms. In any case, benching 315 or above is better than average, CLEARLY

    • @ryanconant4399
      @ryanconant4399 5 месяцев назад +2

      A healthy Male who lifts 4 days a week should get to benching 300lbs.

    • @MalefiicusSTR
      @MalefiicusSTR 5 месяцев назад +8

      ​​@@The_Legend715I'm mostly in agreement with you, but if you can't bench 2 plates, but you can squat 4 and deadlift 6, you have a training problem, not an anatomy problem.
      I say this as a SBD 405x8-225x5-495x5. What can tend to happen is an anatomy weakness gets exacerbated by avoidance of lifts where you feel weak. In reality we should be going harder on our weaknesses, but avoiding them is much easier. Regardless of what it is, you can hit a 2 plate bench, it's not that hard, it just takes time.

  • @saitamaking324
    @saitamaking324 5 месяцев назад +8

    Fuck if I’m hopping on thanks a lot Greg

  • @jessekoch2682
    @jessekoch2682 5 месяцев назад +30

    i personally struggle w squat and deadlift more than bench. natty, b: 250, s: 275, d: 365

    • @beetlejuice4693
      @beetlejuice4693 5 месяцев назад +1

      What's your bodyweight and height

    • @FergusonElectric
      @FergusonElectric 5 месяцев назад +2

      any pushing movement i suck at,im better at weighted pull-ups than dips and bench press.funny thing is i have short wingspan so most people expect me to be good at benching.Haven’t lifted seriously in like almost 2 years but my numbers are 245 bench 365 squat 435 DL

    • @td1253
      @td1253 5 месяцев назад

      That seems like a form or training issue my bench pr is 275 squatting 315 for my working set and I hit a strapless beltless 405 after rdls without deadlifting for months

    • @jessekoch2682
      @jessekoch2682 5 месяцев назад

      i’m 6’3, 200 lbs, 20, and been training for about 2 years. my first year i was doing everything wrong and working out at a PF. doesn’t help that i really fucked up my knees squating with bad form so really it’s not a lack of genetics, it’s a lack of consistency and form. i also used to skip legs a lot my first year

    • @jessekoch2682
      @jessekoch2682 5 месяцев назад

      @@FergusonElectric i’m the exact opposite. 76” wingspan at 6’3 and my pushing movements are a lot better than everything else

  • @dogmaticusfilosoof
    @dogmaticusfilosoof 5 месяцев назад +1

    I'm glad I found coach Greg's channel.
    Trying to change my life. I'm obese now but always been into sports, mostly swimming and boxing. Never touched weights. I recently started the 5x5 program in the hope of getting a bit of metabolic increase and together with some fast paced walking I hope to burn of some fat lol. Diet is in order to. 6'3 and 300 lbs.
    The reason I reacted to this is because my first bench press set I did I used 200 lbs for 5x5 and truth be told it was pretty easy. Bodyfat is 35%. If it goes well perhaps I'll post some videos of the progress I make..
    Keep making content harder than last time coach 😊

  • @divemaster037
    @divemaster037 2 месяца назад +1

    Im 61 years old, 5'9" and 195. Started lifting last February after prostate cancer surgery and radiation therapy for 7 weeks. I started at 165lb bench, now im at 5 sets of 5@225. Feel great, and my ultimate goal is 315. I will keep pressing on!

  • @Funkybassuk
    @Funkybassuk 5 месяцев назад +32

    142kg bench press… that’s tough. Vanity lifts tended to get me injured.

    • @ThePrepAquatic
      @ThePrepAquatic 5 месяцев назад +5

      Strength is NOT vanity. It's literally maximizing peak performance of the muscle. It's infinitely more functional than chasing hypertrophy which is just basically for looks.

    • @Funkybassuk
      @Funkybassuk 5 месяцев назад +8

      @@ThePrepAquatic I didn’t say strength is vanity. Chasing numbers unrealistically is vanity. And vanity isn’t just about looks.

    • @bresnock
      @bresnock 5 месяцев назад +1

      @Funkybassuk I agree with you, vanity lifts get you injured. When I finally hit over 315, that lift felt smooth and easy, but took me almost a year from 225. Tried to jump to 355, didn’t execute proper form and was out of commission for a good 4-6 months. Purely about the number and not about looking good. Stay at a weight that is difficult but doable. Continue at that weight until you build up the strength, then gradually increase the weight. I’m finally back to comfortably lifting 265, but I’m gonna take another year to get back over 315. Slow and steady wins the race.

    • @bresnock
      @bresnock 5 месяцев назад +2

      @@ThePrepAquatic Strength is vanity. The only reason people want to lift heavy is purely for show. There is NO practical reason to bench press over 315. Not a single profession that requires it other than vanity lifting competitions. What is the reward? A trophy.

    • @miquebts
      @miquebts 5 месяцев назад +2

      Bench It's not a vanity lift! It's an ego lift!

  • @Big_bang_zhang
    @Big_bang_zhang 5 месяцев назад +12

    All the fellas I know that have big bench numbers started benching in there early teens, it seems to be the case with most of the biggest bench pressers, like anything in life the earlier you start the better you will be as you age,

    • @xan6857
      @xan6857 5 месяцев назад +2

      I think there is truth in that. When you are 15 - 20 your body is so saturated in testosterone that it’s relatively easy to gain strength. I first benched 225 (on a machine not a barbell) when I was 15 (it was the day before my 16th birthday). By the time I left school I was fairly easily doing 12 reps on the same machine. I never touched a barbell until my second year at university when I was injured playing rugby but within 6 months of seeing a barbell for the first time I was able to do 315 in competition at a body weight of 198. 33 years later I’ve put on more weight than is good for me but I can still bench a little over 400 in competition. Throughout most of my 30s and 40s I was busy with a business and 3 young children and living in China so I was an occasional gym goer at best - sometimes as little as 8 times a year but because I had that early foundation and possibly because in my head I had the confidence that I could do it there was never I time that i couldn’t bench at least 275 even if I hadn’t been to the gym for months. As to genes, well my son, who is a good sportsman was able to barbell bench 225 before his 16th birthday at a body weight of 165.

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      I started at 10 and Im usually the biggest bencher where ever I go, you maybe onto something

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      @@xan6857 I had a very similar progression

  • @stevetimelinger9679
    @stevetimelinger9679 5 месяцев назад +8

    Greg is such a great guy! Keep it up, buddy 👏👍

  • @HighHatOG
    @HighHatOG 5 месяцев назад +1

    I started weight training at the beginning of the year, I’m 6’1 220-225lbs and I’m at 305 for deadlift and I haven’t tried a 1RM for bench yet but I rep about 105 8x3 this week! I’m pretty proud of my accomplishments and will continue to strive to do better!

  • @anthonygonzales103
    @anthonygonzales103 5 месяцев назад +2

    Mr. Greg! I’m working out with 2 youngest/co worker(145-155lbs) for the last 6 months and I’m pushing them. Taking them to failure and then assisting /spotting them for a couple extra reps. They definitely increased the bench. But are only at about 165 lbs max bench. I’ll update you in another 6 months with there progress 👍 keep up the videos.

  • @samserious1337
    @samserious1337 5 месяцев назад +300

    To bench 315, say goodbye to hypertrophy and start strength training.

    • @nathang2465
      @nathang2465 5 месяцев назад +36

      If you want to bench 315 just drink a gallon of milk a day

    • @Howardlifts
      @Howardlifts 5 месяцев назад

      Muscle milk 😂😂​@@nathang2465

    • @Ryan_DeWitt
      @Ryan_DeWitt 5 месяцев назад +100

      This may come as a shock, but strength training increases hypertrophy quite a bit.

    • @MaxRappaport-dk3wb
      @MaxRappaport-dk3wb 5 месяцев назад

      Stupid comment. Hypertrophy will help strength and vice versa.

    • @agamjyotsingh5259
      @agamjyotsingh5259 5 месяцев назад +40

      Bench press is actually very heavily dependent on hypertrophy, so no, don’t say goodbye to hypertrophy

  • @aaa-tm9dc
    @aaa-tm9dc 5 месяцев назад +32

    Strength Co. is partner of Starting Strength, Grant Broggi is Starting Strength Coach. They promote getting to 240lbs for 6'2 young (230lbs, 6'2, 18-19%BF (With measurements Neck 43cm, waist 94cm), in case you're concerned that being 5'9 200lbs is "Too much"
    My bench is 240lbs for 5 reps. 315 is not that astronomic if you're ready to sacrifice your six pack for it

    • @chrisnewman390
      @chrisnewman390 5 месяцев назад +3

      100%

    • @TheTehrancarroll
      @TheTehrancarroll 5 месяцев назад +5

      So true. Mass moves mass. Strongman competitors look that way for a reason. You need some cushion for the pushing.

    • @workshaktiwork2
      @workshaktiwork2 5 месяцев назад +2

      YOU THE MAN! Was looking for this comment that talked about Starting Strength

    • @user-ii7xc1ry3x
      @user-ii7xc1ry3x 5 месяцев назад +6

      Great disclaimer. This video totally went over Greg's head since he probably doesn't realise this. And they're talking out of experience as trainers, not as individual anecdotes. They know those numbers work for most people they train. It's a tried and tested method; is it the best for bodybuilding? Unlikely, but that's not what they were arguing about in the first place.

    • @herbalsnails
      @herbalsnails 5 месяцев назад +3

      Just over a year ago I started SS as an overfat 36 y/o 5'7" 185 @ ~25-27%BF built the majority of my strength up towards 205 @ ~22% and currently sitting at 195 and just under %20. The numbers are all USNavy method so not something you would take as fact, but SOMETHING for me to track besides the scale. Yeah, I'm not winning any physique awards, and I still have some chub, but going from a lean bw of around 140 to one of 160 is a real and noticeable improvement, especially considering all I'm doing is strength training with no regard for anything else. I don't look jacked or anything like that. I look like I have been doing something, though. The plan is to run out my current programming and then trim down a little bit more, for vanity.
      SQ: 95x5 > 375x3 B: 95x5 > 265x3 D: 135x5 > 435x3, and these normal guy numbers are still improving weekly as of this moment.
      We're just doing a different thing over here. Literally just eating, sleeping, and benching and pressing 2.5 lbs more than the last workout ad infinitum.

  • @thekingtauros
    @thekingtauros 5 месяцев назад +45

    I'm 5'10 195 at about 20% BF and have been lifting consistently for about 5 years. Still have never hit 225. I'll hit it one day, but I'm content with my body rn so I'm happy to be patient.

    • @ryanconant4399
      @ryanconant4399 5 месяцев назад +6

      Just add 5lbs to your bench every week until you hit your 1 rep max. Then start over again with a weight you can do 12 reps.

    • @kaumohlamonyane272
      @kaumohlamonyane272 5 месяцев назад +5

      Pretty sure you can do it. Either now, or within a month if that's your goal. I am assuming that based on your weight and time you've been training.

    • @perrottarober
      @perrottarober 5 месяцев назад +4

      That's wild I'm 5'9 190, around 15% and started working out Dec 2023 and was benching 225 within 6 months 😮

    • @perrottarober
      @perrottarober 5 месяцев назад +9

      I bet it's a mental block bro!

    • @thekingtauros
      @thekingtauros 5 месяцев назад +1

      Appreciate all the positivity! Thought I was gonna get hell in the comments lol

  • @burritogod59
    @burritogod59 5 месяцев назад +112

    Glad you addressed the whole "anyone can bench 225 in a few months" myth. People say it online all the time. If you're a 250 pound guy when you start, sure it's reasonable. If you start at 170 lbs or less there's no way.

    • @ActivePaco
      @ActivePaco 5 месяцев назад +11

      I was 170 when I hit 225. It took me 6 months. I was benching 3x a week doing a full body split to get there.

    • @logangodofcandy
      @logangodofcandy 5 месяцев назад

      You're making excuses. If you're 5'5" and 160, yeah it's hard to hit. If you're 5'9" 160, it will be MUCH easier and faster

    • @tomunderwood3756
      @tomunderwood3756 5 месяцев назад +31

      ​@@logangodofcandy would it not be easier at 5'5 considering they would have a higher bmi at 160 and shorter arms = less ROM

    • @squirts1
      @squirts1 5 месяцев назад

      It actually took me less than 6 months to bench 225 for 3 reps. I was 35 years old and 145 or 150lbs at 5'10" when I started and was about 180-190lbs at my heaviest. Maybe 20% body fat.
      I suspect though that is near the maximum I'll ever reach.

    • @squirts1
      @squirts1 5 месяцев назад

      ​@@logangodofcandywrong.

  • @Dinomiester
    @Dinomiester 5 месяцев назад +6

    Yooo I’m 5’9 and 200lbs!? Biggest compliment I never received!🤪

  • @chansesarmstrong4092
    @chansesarmstrong4092 5 месяцев назад +6

    I hit 315 bench pretty easy (im a calisthenics athlete) just went n sent it one day and 365 went up as well. Never trained bench before.

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад +1

      I bench alot and cant do calithenics lol, seems like you stumbled upon the correct transfer.

  • @CanIbeFrank
    @CanIbeFrank 5 месяцев назад +3

    My pr on bench is 475. I trained my cousin to go from a 170 max to 225 in less than 3 months. I trained my other cousin to go from 145 to 205 in 3 months. Maybe most people are doing it wrong

    • @loushotta
      @loushotta 2 месяца назад +1

      They are your cousins, yall all share freaky genetics with a bunch of potential. The exceptions don’t change the rule

  • @Michael.Miles1
    @Michael.Miles1 5 месяцев назад +7

    Coach Greg breaking my heart and shattering my dreams harder than last time! 😭😭

  • @Gainz_Goblin
    @Gainz_Goblin 2 месяца назад +1

    Thank you for demotivating me again coach greg!👍 I know I'll never bench 405 but still I'll try to do it

  • @MikeMilillo__
    @MikeMilillo__ 5 месяцев назад +1

    For perspective, I just benched 370 at my first powerlifting competition. I'm 23 years old, 5'10, 217 lbs BW.... I started training about 6-7 years ago. After starting lifting, it took me about 8 months to bench 225 for the first time at around 170-175 BW. 2.5 years after that is when I finally benched 315 for the first time. Granted, 6 months out of that time I wasn't able to train due to gyms being shut down. I also bulked considerably and hit 315, as well as 335, at 195 BW.
    I say all this to put this into perspective for people.... I have well above average genetics for the bench press. However, even with above average genetics, these numbers are no joke and take a considerable amount of training. Even for those with slightly above average genetics, benching more than 275 will be extremely difficult as that's where a lot of people (including me) hit serious plateaus. Staying consistent, benching about 3x a week, and eating in a surplus are the key trifecta if you want to increase your bench press. I hope to hit 405 soon.

  • @MamaSwole
    @MamaSwole 5 месяцев назад +59

    I love how it looks like there’s bicep coming out of Greg’s head lol

    • @JTheBeastMcneil
      @JTheBeastMcneil 5 месяцев назад +5

      Doc got more gains than last time.

    • @C0d0ps
      @C0d0ps 5 месяцев назад +4

      Doctor my doctor

    • @WiecznieNieNasycony
      @WiecznieNieNasycony 5 месяцев назад

      you are here do you still try to seduce Angeletti?
      how swole are you?

    • @Dialogos1989
      @Dialogos1989 5 месяцев назад +1

      How are you everywhere?

    • @MamaSwole
      @MamaSwole 5 месяцев назад +2

      @@Dialogos1989 supporting my ppl🫡

  • @The_Conspiracy_Analyst
    @The_Conspiracy_Analyst 5 месяцев назад +5

    1:05 Thank you, Greg! 🥰🥰🤩

  • @rcee5295
    @rcee5295 5 месяцев назад +6

    I pull 405@=or

  • @FlyingPastilla
    @FlyingPastilla 3 месяца назад

    I'm glad some more reasonable people are enterring the discusssion around strength standards.
    People should all aim for average before trying to go higher, that's the only way to feel good about progress and to stick to it.

  • @rick4135
    @rick4135 5 месяцев назад

    Hey Greg, I would like to get your though about my story:
    I've been consistently training for almost 2 years after a long 8 year "harder than last time" break from lifting.
    At the time I had the common 5 year run from high school - early college up until I progressively stopped and got up to 317 pounds. I've lost all my athletic performance and decided this was not the way to go.
    2 years ago, I started training with a goal in mind and my initial bench press was 185, after 4-5 month of consistently training, as you say HTLT, I got my first 315 bench press.
    Fast forward to present day, I can press 315 for 3 sets in the 3-5 rep range.
    Last week I bench 315 on a 15 degree incline for 2 reps and my PR flat bench is 365.
    All of this while dropping a significant 60-70 pounds of body weight.
    I eat Whole Foods (most of the time) with minimal supplement.
    Currently my weight range is about 255-265 and never taken any PED.
    Here some other stats:
    deadlift:
    5 plates for 1
    4 plates for 2-3 reps (no belt)
    Squat 425 for 1
    4 plates on 3-5 rep range
    225 max reps 30 on a single set
    Body weight pull ups
    10-12 reps full ROM
    Push-ups (moderate speed)
    50-60

  • @maximilianschmidt6165
    @maximilianschmidt6165 5 месяцев назад +9

    Thanks for the motivation Greg, I am supposed to hit my leg workout today but this vid got me hyped up I think I’ll bench instead

  • @ericrobinsonjr6788
    @ericrobinsonjr6788 5 месяцев назад +15

    Deadlifting 405 is easier im 210 and van bench over 315 deadlifting over 460

    • @kev2fuego
      @kev2fuego 5 месяцев назад +1

      Yea agreed 405 deadlift is easier. My bench is only 225 but I can deadlift 405 and I have pretty short arms so bench should be easier

    • @ericrobinsonjr6788
      @ericrobinsonjr6788 5 месяцев назад

      Yall are strong fr all my lifts I don't find my true max because I don't have a partner and I pyramid up to my max

    • @EdvardPROx
      @EdvardPROx 5 месяцев назад

      ⁠@@ThePresureit all depends on your anthropometrics a lot. I was always struggling with squats, and 200 kg (~440 lbs) was my best one rep max due to my legs length and overall lower spine problems, however paused benchpress of 165kg (~363 lbs) naturally was achievable after I focused on it with no problems. So to each his own, there is no “gold” standard I guess.

    • @Jm-dx9tl
      @Jm-dx9tl 5 месяцев назад +2

      185 lbs 6’ I can deadlift 450 but benching 225 is a fucking struggle

    • @phaedruslive
      @phaedruslive 5 месяцев назад +1

      @@kev2fuego That's because you can't technique your way to a bigger bench like you can with the squat and deadlift. It's generally just about having enough muscle mass through the upper cross.

  • @andrew30133
    @andrew30133 5 месяцев назад +16

    was relatively easy for me. i got a 315 bench after 2 years of lifting. for the longest i thought this was normal now i have a world class bench after 5 years of lifting.

    • @Kaizan27
      @Kaizan27 5 месяцев назад

      Pretty standard if you're training for strength

    • @robertredmon6387
      @robertredmon6387 5 месяцев назад

      I did it in year but I was 13 at the time. 405 that took me about 3yrs I have a really bad neck and have always had grip issues from small hands

    • @christiandenton2174
      @christiandenton2174 5 месяцев назад

      🍪

    • @DarkAbyss9
      @DarkAbyss9 5 месяцев назад +2

      ​​@Kaizan27 having elite strength isn't standard what are you talking about.
      It's elite for a reason

    • @themagescorner
      @themagescorner 5 месяцев назад +4

      Whats ur bw though? Bw matters, heavier = easier to lift heavier if u lift constantly

  • @Turboy65
    @Turboy65 4 месяца назад

    I went up from a 225 PR to a 315 PR flat bench in...let's say it was between a year and a year and a half. I reached 315 at the age of 58 after working out consistently for 3 years, 3 days a week or more. And I was on TRT but no other PEDs. I'm now 59 and can always knock out a few reps at 275, and I've begun a plan to get back to 315 and then push past 315 to maybe 365. 405 is a dream. I think 365 is attainable. As for my stats, I'm 6 feet tall, about 240 pounds and overfed, and will lean out to about 210 pounds, and have 17.5" bicep with no pump. My upper body development is quite respectable. I figure that if a 58 year old guy like me who has NOT spent his entire adult life training can reach 315, then all you really need is a consistent program, good nutrition, and a good work ethic. Yes being bigger must be part of it.
    There's something about simply being larger than average. I won't deny it.

  • @williamlord2674
    @williamlord2674 2 месяца назад

    Needed to hear this. I checked my maxes for the first time in decades today. I'm 48, I'm 5'8" and I weigh 235 lbs, and I just started training about 9 months ago, mostly for weight loss. I maxed at 225 today, but I really thought I could get over 250. So did my spotter (actually, I tried 275, but got overwhelmed immediately). Tried 255, but couldn't get it. Been feeling really disappointed all day with my 225, but this puts things in perspective.
    I still think I could have gotten well over 250, but my mental game isn't there.
    Thanks, Greg, but I think I can get to 315 naturally. Now, I understand that it will just take a bit of time.

  • @Mister_Terrific806
    @Mister_Terrific806 5 месяцев назад +11

    I hit 415 for two when I was 19, but I was at a powerlifting gym that utilized Westside Barbell techniques. We were put into groups based on our sport. You had football, male cheerleaders, basketball, and baseball. The male cheerleaders excelled at the bench press, keeping up with and oftentimes beating the football players. The group that struggled the most with bench press was the basketball players, so genetics plays a role in how strong you'll be.

    • @animationtv426
      @animationtv426 5 месяцев назад +2

      😂😂😂😂😂sure bro

    • @Mister_Terrific806
      @Mister_Terrific806 5 месяцев назад

      @@animationtv426 You've never set foot inside a gym let alone a powerlifting gym. Or you have and only got negligible results lol, which is why you're here displaying your insecurities.

    • @GettingAGrip208
      @GettingAGrip208 5 месяцев назад +1

      @@animationtv426it’s very possible, my buddy in high school hit 365 on bench at 180LB bodyweight with absolute garbage training. We would just go in and lift heavy every day with no real program.

    • @Mister_Terrific806
      @Mister_Terrific806 5 месяцев назад

      @@GettingAGrip208 🤫 He doesn't work out, which is a credible metric for evaluating people who do lol.

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      @@animationtv426 Im average height and hit 370 at 19 with rudimentary programming and diet, so this guys claim isnt outlandish.
      I wish Id been smart enough to be a male cheerleader

  • @tshepangharrison2021
    @tshepangharrison2021 5 месяцев назад +5

    Can you please make a video of realistic strength benchmarks in the major lifts for average gentics recreational lifters, i have been struggling to find non biaised opinions since everybody on social media is powerlifter and bodybuilder

    • @brandonurbaniak1890
      @brandonurbaniak1890 5 месяцев назад +1

      Honestly, good goals to shoot for.
      - Bench 1.25-1.5 times your body weight
      - Squat 1.5-1.75 times your body weight
      - Deadlift 1.65-2 times your bodyweight
      - Overhead Press .75-1 times your body weight
      Keep in mind weight is relative. So dont get caught up on other lifters numbers. Most of us are just in there to better ourself. If you are progressing, that is all that matters.

    • @tshepangharrison2021
      @tshepangharrison2021 5 месяцев назад +1

      Thanks, it's easy to forget that it ain't a competition with nobody but yourself

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      I dont think the ratios are the thing, since as you get stronger you will get heavier and some people dont want to stay lean.
      Id say anyone who shows up at all should be able to bench 225. I think with a few years of hard consistent work and eating to gain weight you should be able to do 300. After there the progress is slow. Most will never see a 400lbs bench, but its not out of the question.
      Id say a 315 squat is like a 225 bench, 400 squat like 300 bench, 600 squat is like 400bench.
      overhead pressing 135/200/300, deadlift should be like squat

    • @brandonurbaniak1890
      @brandonurbaniak1890 5 месяцев назад +1

      @dannysmith9882 your expectations are unrealistic. Anyone? Females are now on the same level as males? So a 5'5 female or male weighing 150lbs should be able to show up and bench 225lbs where I myself being 6' tall 260 can put 225lbs up with ease. In relation, the strength ratio to the 5'5 guy putting up 225lbs would be like me having to bench 390lbs. The way your articulated your expectations is unrealistic. Weights are all relative.

    • @LRandleIcon
      @LRandleIcon 5 месяцев назад

      @@brandonurbaniak1890 Too low. 2.5xS/2xB/3xD is a goal.

  • @TH-1988
    @TH-1988 5 месяцев назад +6

    I was never a fan of bench pressing, only maxed out at 205. Love leg press though, maxing 500.💯

    • @Iceman_HSV
      @Iceman_HSV 5 месяцев назад

      How do you go on hack squats?

  • @lannybackes1053
    @lannybackes1053 2 месяца назад +1

    Im 55. At 33 i had spent 2½ years to hit 315, at 5'8" and 170. Peaking at 365 still weighing 170. Didnt lift for 19 years. Started back at it in January 24 at 54. Was struggling to get 8 reps of 135. 8 months in 1Rm is 300. 315 is coming and at 55, 5'8" 185, I'm stoked! Has to be genetics cause Im not doing anything but protein!

  • @williamj.dovejr.8613
    @williamj.dovejr.8613 5 месяцев назад

    I got bit by the iron bug at 19, two years later...after training consistently, I did bench over 200..205 at 21 years old at 5'9...the gym I trained at was a hardcore bodybuilding gym. They had even had dumbbells beyond 100 pounds. I did a dumbbell press of 150 in each hand...300 pounds...completely natural..workouts 6 days a week, six meals a day. Slow and steady always wins. At 31, I decided to take my fitness seriously again amidst being married, a new father, working at a gym..I had to know. I have been strong my whole life but I had to know for my own self.
    I had a week of building up to it...the last night..I achieved over 300 pounds,no spotter, 3 reps.
    I have been challenged on whether I used drugs, I never have, the only way I was ever going to know is if I never used them. I never believed that I needed them.
    Yes, it can be done and without drugs. Desire, determination, and discipline...the proper mindset...it is possible.

  • @shaneminer15
    @shaneminer15 5 месяцев назад +6

    I'm 6'1 and 205. lifetime max is 295 and I'll likely have to focus bench specifically to ever beat that, yet I can walk in after a year off and pull 405 in my first deadlift session.
    body proportions also matter

    • @gutsberserk2718
      @gutsberserk2718 5 месяцев назад +1

      Yes biomechanics (muscle insertions/ limb length ratios etc) play a big part

    • @SilverCoinStudios
      @SilverCoinStudios 5 месяцев назад

      Im the same height and weight basically, i hit a 405 squat before a 405 deadlift.. And got 225 bench after about 8 months of training. I basically have the proportions of a really tall dwarf, with stubby little arms and legs

    • @OfficerMannyPlifts
      @OfficerMannyPlifts 5 месяцев назад

      You must be veryyyyu quad dominant if you a 405 squat before you hit 405 DL assuming it’s a parallel squat. I hit over 500lbs on DL before I hit a 405 squat.

    • @OfficerMannyPlifts
      @OfficerMannyPlifts 5 месяцев назад

      @shaneminer If you bulk another 10lbs slowly in the next couple years you’ll hit a 315 bench with no problem.

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      @@OfficerMannyPlifts some people (me) squat alot more often than DL

  • @prepperdon
    @prepperdon 5 месяцев назад +6

    My best friend in high school could bench 405 cold with no steroids, my best in high school got to about 225. I eventually benched 545 in competition, but definitely on the juice. :). Looong time ago in the late '80s.

    • @gutsberserk2718
      @gutsberserk2718 5 месяцев назад +3

      Yes I knew a guy that could do 405 in high school but he was naturally built like a tank/linebacker. Big hands/ forearms, big bones and wide. Genetics.

    • @prepperdon
      @prepperdon 5 месяцев назад +2

      @@gutsberserk2718 Same with my friend, he was about 5'6" and built like a tank, just pure natural strength. Over the years I've often wondered if he would have gotten into powerlifting what he could have done, he never did.

    • @lionheart93
      @lionheart93 5 месяцев назад

      video?

    • @jeffriggins9106
      @jeffriggins9106 5 месяцев назад +1

      I was gonna say...most high school football kids are hitting 225

    • @gutsberserk2718
      @gutsberserk2718 5 месяцев назад +1

      @@jeffriggins9106 Yes with training and many are already gifted in the physical department which is why they got into sports. With 0 training in high school just messing around I did 245. I am the same height as Coach Greg and weighed about 160-165. Most men can't do that with 0 training. Like it or not genetics play a big role.

  • @shawnsweet5557
    @shawnsweet5557 5 месяцев назад +3

    I'm a lifelong natty lifter and hit 315 in my early-mid 20s and I don't necessarily have the best genetics

  • @TM-wb9wo
    @TM-wb9wo 5 месяцев назад +1

    harder than the last time AYYOOOOOOOOOOOO!!!

  • @franklindcottrell
    @franklindcottrell 5 месяцев назад +3

    Being over 6 feet makes it harder to get a heavier bench, but easier to get a heavy deadlift.

  • @mikeyu5769
    @mikeyu5769 5 месяцев назад +4

    315lb bench with 158lb bodyweight.

    • @gregdoucette
      @gregdoucette  5 месяцев назад +6

      Leas then 1% have the genetics to do this is even aith hard work for 10 yrs

    • @dannysmith9882
      @dannysmith9882 5 месяцев назад

      thats pretty far out on the curve. Congrats, but why stay small?

    • @BobB-pn2ip
      @BobB-pn2ip 2 месяца назад

      ​@@gregdoucetteI'm stuck at 290 on my bench press. I'm trying to get to 350.

  • @BigNSleepy
    @BigNSleepy 5 месяцев назад

    Took me 4 months to hit 315, but I'm 6'2" and my body naturally wants to stay around 275lbs. That being said, you're exactly right Greg! There are guys in my gym that have been lifting for over 15 years and look INCREDIBLE and barely do 225 on their best days (normally see them repping out 135-155 for regualar training). Its fully a genetic factor

  • @donniegrande9186
    @donniegrande9186 5 месяцев назад +2

    All natty here 49 yrs old it took me 10 yrs to do 315s now down to 295 bench, 370 squats, 190 OHP, and 415 deadlifts 💪💪

  • @michaellane0916
    @michaellane0916 5 месяцев назад

    I am 65 6' 200lbs and started weight training 4 years ago at 170 lbs. I was doing lots of sports prior, but no weight training. I now train hard 4-5 days a week doing a conjugate style of power lifting. I started the bench struggling to just getting 135 up and progressed to 225 by 2nd year and just hit 300 2 weeks ago. My deadlift was a much easier progression with 465 in 2nd year and just hit 520 a month ago. Probably the long arms and shorter legs. Squat went from barely doing body weight to hitting 335 within 2 years, and now just hit 425. It has taken a major commitment of time and eating lol. It's crazy how much I have to eat to try and keep growing. In closing I think it takes a massive commitment of time, and real hard work with good programming. I highly recommend the conjugate style of lifting. I max out upper body on Mondays and lower body on Wednesdays every week with a varying type of lift, with different bars, bands, chains, and do dynamic lower body days on Fridays and Volume upper body on Sundays.

  • @donsmemoryvideos50
    @donsmemoryvideos50 5 месяцев назад +1

    I can do it but Im 215lbs. Id like to pull it off at 175lbs at 5'9. Thanks for the video Greg.

  • @ThommyGodlover
    @ThommyGodlover 5 месяцев назад

    Great wisdom here, thanks! I have never seen the channel before. Now a subscriber.
    I benched 215 lbs (97.5 kg) before I left grade 9 at 16 years. The school's strongest guy did 242 lbs (110 kg). I am a life time natty. PR 397 lbs at 47 years. Now 60 years. Best bench last year 363.7 lbs (bw 242 lbs). Some good genes, yes. My youngest son is 14, has been working out 2 years. Bench PR 160 lbs. Bw 152 lbs. He is going for 100 kg (220 lbs) in a year from now. It is realistic.

  • @doffmoffin
    @doffmoffin 5 месяцев назад

    I was resisting the urge to brag because who cares but the provocative title forces me to. I started weight training at age 19 and 5'9 weighing 64kg and only able to press 75 lb. Within a month I could 1 rep 135 lb. I steadily progressed up to a 225 lb bench but seemed to be stuck there forever. I built a quite lean 75 kg physique. I only broke through the 225 lb bench barrier by bulking up to a fat 95kg. When I went to a new gym where everyone was on steroids (though not taking any myself) I was pushed to try harder to keep up. By age 25 I was a fat 105kg and my standard workout was a warm up with 135 then 225 then 4 set of 5 reps with 315 lb bench followed by 5 sets of high reps with 225 lb bench. I did that for 8 years until about age 33. One day the gym owner suggested I drastically reduce my bench volume, so i reduced to just 3 sets. My strength shot up to where I could then do 1 set of 3 reps with 365 lb. I did that once a week for 4 weeks (my best ever performance in the bench). I then fractured my right hand in a fight and couldn't hold anything heavier than 225lb for 6 months. I never got back to being able to do a single rep with 315 lb but could do reps with 275 lb. I shifted to other chest exercises. Now about to turn 57 I have not benched in over a decade or more (because fear of dropping it was limiting how much weight I was pushing, so I prefer chest exercises where that is not an issue and I can go all out - lower test turned me into a pussy or something). These days I'm pressing 103kg for 14 reps on one of those plate machines - where you sit up (I don't know how it compares to bench press but I like to fantasize its similar. If so my 1 rep max isn't far of what is used to be). I'm now a fat 136kg (300lb) down from 152 kg at my heaviest (dropping from 152 kg down to 136kg was effortless on keto but I can't drop much below 136kg for long and aren't prepared to cut calories and lose muscle - My blood work, blood pressure and heath are all excellent, LDL is super low).

  • @jandsmiller2500
    @jandsmiller2500 5 месяцев назад

    I love how you speak the truth! Tell it like it is not like it was.

  • @MikeG-mp2sj
    @MikeG-mp2sj 5 месяцев назад

    Took me around 2 months sophomore year in college. No supplements or anything to encourage muscle growth. I lifted 6 days a week with some guys at a gym. I'm a 5'7" guy that weighed 155 to start, about 180 at end (LOL, I also hit puberty "finally" during this time to explain some weight gain). I hit 255 only because I coaxed into trying. It wasn't a goal, I just worked out. That day I started at 175 as I had no idea what my limit was. I build muscle extremely fast. I hated how that felt though, it concerned me how it seemed to feel it in my bones at that weight. I probably could have done more, it wasn't hard. However, the muscle growth was uncomfortable and I stopped that soon after. This being said, this is NOT bragging. I've hurt myself by accidently over training muscles that grew too fast over the years. It's a bit of a curse. Even at 53, I build muscle fast and need to carefully rotate what I train or monitor progress in new activities, just now it takes much longer to heal.

  • @briancolw
    @briancolw 5 месяцев назад

    It took me about 2 years to get up to 225 in my mid twenties. I dabbled around it for a year before going for strength with some friends (ie reliable spotters and motivators). It was freakish how I was able to make weekly strength gains. In about 6 months I topped out at a strict form 1rep max of 355. Was doing multi reps at 315. I was 6'2" 240 pounds.
    I think my first few years of hypertrophy training created a solid spring board for me to explode once I could safely start stacking on serious weight. I remember when I pressed 315 I felt like a legit 'big man' seeing those three 45s on each side, and pressing them, was a real thrill.
    This video makes me feel even better about it.
    Last time I pressed 315 was when I was 40, about 11 years ago. Last week I pressed 275 3x with a spotter I borrowed (harder to get a spotter at a gym these days...everyone on earbuds etc.) I'm generally content now to do 225 for reps.

  • @realityfitnessfyt4lyfe248
    @realityfitnessfyt4lyfe248 5 месяцев назад

    I was born with lower-body strength that outperformed my upper body strength.
    At 17 yrs old, 5'11 and 170 lbs, I benched only 275 but did a 450 squat and a 425 deadlift...lol
    I really had to work hard to get to a 375 bench by 24.
    I was very lean because I wrestled throughout high school.
    Creatine was the miracle supplement that worked for me, along with smart training and diet.
    I've now been an Exercise Therapist and Holistic Nutritionist for 30 years, and at 51 yrs young, 185 lbs, I can still stack the Leg Press with 1440 and do sets of 12 reps.
    I haven't done traditional Bench press for many years because I just find it to be boring.
    Instead, I do 100 lb dumbbell presses for sets of 10, and am very happy with that strength.
    Again, creatine is what really helps me with my strength as well as energy output for my cardio.
    Remember... health and fitness is a lifestyle not a fad.
    Stay strong and keep pushing.

  • @Sam-EliteLifestyle
    @Sam-EliteLifestyle 5 месяцев назад +1

    Im 6ft 3, 182lbs, and just did my first 90kg (198lbs) bench. 45 years old. Im happy

  • @jasonstevenson547
    @jasonstevenson547 5 месяцев назад

    Spot on Greg! I am 55 years old 5'9 and 192 lbs 12% BF. I have been training Steady since 20 years old. It took me 20 years of training to finally go from an 18 year old Marine weight of 143 lbs to 202 lbs. Thousands and thousands of calories. It took me 16 years to hit a 315 bench but it was not sustainable for years and years because of body structure. I am naturally a small boned guy. My shoulders just cant take the straight bar year after year. At this point in my life High weight PR's are not important.

  • @psykosensei550
    @psykosensei550 5 месяцев назад

    Speaking from experience as
    - a 6’1” male who is;
    - ~195lbs and;
    - 25 years old
    - all natural
    It took me about three years to hit 225 and consistently rep it up to 8-10 in a set.
    I have Scottish and Mesopotamian roots in my family line, so I think I got some genetics to thank. But still, I’m not trying to brag, it took a LOT of effort for me to get up as high as I am on bench. Working out four to five days in the week and trying to push harder and harder like Greg keeps saying.
    Tl;dr, STOP LISTENING to people who claim that a person who is A, B and C should be able to do X, Y and Z, that will get you KILLED or seriously injured in the gym. Do what you can that is best for your goals and go on from there.

  • @andymore62
    @andymore62 3 месяца назад

    In general, I hate ad plugs, but Greg manages to do them in a funny way pretty much every video.

  • @ZeeCapp
    @ZeeCapp 4 месяца назад +1

    I have a buddy who works with me, this dude just started lifting when he got here and it’s been about a year now and he’s benching 315, I don’t understand how the hell he does it when I’ve been working out longer than him and only bench 200. And he’s not on roids, (we’re in the military, and we’re fire fighters so we get drug tested often) he’s not even a huge muscular guy he looks pretty average for his height, he’s 6 ft I’m 5’9. It’s just shocking to me that a year of lifting for him is more impressive than me lifting for 2 years. I’ve never trained for strength, always hypertrophy, and he only does strength so that makes sense. Still it’s insane that in a year he’s benching 315 😂, his genetics must be insane.

  • @mikerotchburns42069
    @mikerotchburns42069 5 месяцев назад +1

    Took me 3 years of lifting to hit a 225lb bench at around 170lbs BW. My lifting was nowhere near optimal, but no noobie is going to do everything optimally. 3 more years since then, 295lbs bench, 405lb squat, 500lb deadlift at 185lbs BW.
    Only compare to yourself brothers. If you have good form and lift more than last time, then you are on the right track!

  • @yahtrece7222
    @yahtrece7222 5 месяцев назад +2

    I’m 6,4 240 pounds, really big frame. Took me a year and a month to hit 315 at 20 years old. I get stares from people every-time I go to bench. Social media has really skewed what “average” is in the real world. Also kinda crazy that 225 took me less than 2 months😂 I’ve always been a really strong mf tho. My goal is 405 in the next year wish me luck.

    • @davidkanalos6710
      @davidkanalos6710 5 месяцев назад

      Do heavy dumb bells and you will hit 405 !! I'm 54 and 205 and can put up 335 for 4 .

  • @ronalddepesa6221
    @ronalddepesa6221 5 месяцев назад +2

    At 18 275
    At 20 315
    At 21 335
    At 22 355.
    For my 23rd. Birthday I did 225 23 times.

  • @1wisestein
    @1wisestein 5 месяцев назад

    Some important context that’s missed here: Grant is a Starting Strength coach. Gaining weight (~1lbs) every single week is part of the program. Gaining a lot of weight (2-2.5 lbs/week) for really skinny males is also part of the program, like a 6’1” guy at 145-165 lbs needs to get to 185-195 asap. So a getting to 225 bench in 4-6 months is pretty wild but it is more reasonable within a year for the well behaved trainee that doesn’t fail a week of putting on weight or at least not dropping in weight.
    I feel it’s worth mentioning because a lot of guys in gyms will just not eat enough for one reason or another. Being a natty bodybuilder probably makes this even tougher, not because of the lack of peds but because they have such an incentive to avoid putting on extra fat that they have cut off after.
    PS: Greg! My guy! Why does shipping have to be so much to get things to Canada? Getting your G3 booster for example shipped to your people back in Ottawa has a big intl shipping surcharge!

  • @strongestnattyever-videos2247
    @strongestnattyever-videos2247 5 месяцев назад

    *I’m 5’9 228 lbs natural all my life, and sit at 12% body fat. Feels good to be called a beast by Coach Greg* 🤷‍♂️😏

  • @strawberrymilk4423
    @strawberrymilk4423 5 месяцев назад

    I have to keep reminding myself how fortunate i am where i am. Humble humble 😇

  • @anthonymichaels7188
    @anthonymichaels7188 5 месяцев назад

    Yep coach Greg was 100% right on this one

  • @teamstucker624
    @teamstucker624 5 месяцев назад

    I got back in the gym at 40years old for 2 years now at 42 started at 175lbs 10rep max max 210 lbs now 275lbs for 10 reps now 350max I leg press 500lbs for 15reps and the most weight I've tried was 700lbs pretty easy to get it. I'm 5ft9in and 258 in a cut right now dropping the fat from my bulk up over the last few months. 100% natural nothing but divorced man frustration helping me get those gains brother that is the best pre-work out ever.

  • @LucidNyte
    @LucidNyte 5 месяцев назад

    I benched 310 and leg pressed 1375 at 160 pounds, 5'9", Age: 20, natural, strength lifting consistently every day for a year but involved in sports a few years prior like track (sprinting) and wrestling.
    My genetics are definitely a factor, my father was the #2 Venice Teen Bodybuilder back in '87. He was 5'6" and also 160 pounds, unnatural, incredibly lean, benching 475. My father's legs were amazing, but that strength actually mostly comes from my mother who was a high school cheerleading captain and competition winner.
    Honestly, 4 years later with a wife, kid, and full-time job, despite weighing more, I don't compare to where I was when I was going every day and lifting for strength. I'm getting myself back into it though and am starting to feel great again and lean down. I could probably still leg press close to or at 1000 thanks to my legs just naturally being ridiculous at 37" around my thighs.
    I'm pushing myself to get back to where I was and beyond now and I'm determined to reestablish my confidence in my lifts.

  • @tobi_dg
    @tobi_dg 5 месяцев назад

    Thanks for the video and for setting more realistic expectations. I see some of the strength “standards” out there and wonder what is wrong with me. Invariably when I push hard to get stronger I end up injured. Elbows, shoulders, knees, sick, whatever. So I guess I will be a “beginner” lifter forever according to pro powerlifting “standards.” And a novice runner according to pro track and field “standards.” It’s really nice to see an actual pro call bs on this.

  • @TheVikingRL
    @TheVikingRL 5 месяцев назад

    In my experience most of the guys we trained with in our college gym could get to a 225 bench with relatively little difficulty. We would typically perform a pyramid style workout routine, which I think helps build your max lifts quicker. But comparison, far fewer of my friends hit 315 but I personally don't think it was as hard to obtain as is being explained here. Your style of lifting, and persistence, has a lot to do with the end results. As the max lifts increased, I also noticed it was far more important to keep the various muscle groups in balance or gains would stagnate. Still, aways appreciate Greg's perspective and colorful delivery.

  • @omgea47
    @omgea47 5 месяцев назад

    As a short 5’8 king 200 lbs that just hit 315 Greg I’m extremely flattered 😳🥰

  • @nfri5108
    @nfri5108 5 месяцев назад

    You just me to subscribe...thank you for a reality check... took me at 170lbs 2 years to get to 225 and my best friend who was training me had a state record in the bench,...now decades later I am 70 years old and it makes me wanna cry that I can only max out at 205 weighing 175 and 5'10"...

  • @yishaihalpin
    @yishaihalpin 5 месяцев назад

    I’m 31 and I hit a 300 bench last weekend after starting 5x5 with 225 March 4th. I had never really done strength training like 5x5 but after trying it for the last couple months and moving up as much weight as I did in two months showed me how good it works. I’m hoping to hit 315 before the end of the month. Though about a month ago i strained my right pec and had to take almost two weeks off and have switched my training for the time being and working my way back towards 5x5. I’m 5”9, 230. Before Covid I was in the best shape of my life and weighed 195. Weird how last week I hit 300 and felt good and this morning I didn’t feel comfortable going over 275.

  • @mihaildraganov1045
    @mihaildraganov1045 5 месяцев назад

    Genetics are important! I'm 6'5" and am generally in good shape and I got 225lbs on my first ever gym session but I've seen friends struggle with it for years.

  • @Blake_drandes
    @Blake_drandes 7 дней назад +1

    I can deadlift 405 and i am a freshman in highschool i have been lifting for 3 years and i weight 150lbs and i can say that it was one of if not the hardest thing for me to achieve in my life

  • @noelburns4674
    @noelburns4674 5 месяцев назад

    I am 6', in my early 40s, and was a teen competitive athlete. Benching 225 is my goal. Started at benching 150, 9 month ago, I'm almost at 200 now. I'm in the gym, 2-5 times a week (10 hours max). I would say 5 pounds additions a month is reasonable with weekly arm and chest, maybe more younger guys in 20s. Maybe this can be a reference to someone trying to get to a next goal on the bench.

  • @romanancer3258
    @romanancer3258 5 месяцев назад

    my glorious king

  • @MotiveM4L
    @MotiveM4L 5 месяцев назад +2

    When i was in high school 17 years old i was benching 340lb i just barely got back into working out a year ago im 32 now im benching 320lb again its not as hard as people think just lift weights gradually increase the weight by 5lb every week i did my first time deadlifting on my channel i did 405lb no problem

    • @Number8Eigh8
      @Number8Eigh8 5 месяцев назад

      What's your Height/Weight if you don't mind sharing

    • @MotiveM4L
      @MotiveM4L 5 месяцев назад

      @@Number8Eigh8 I'm 190lb ht 5'6

  • @briannovak7651
    @briannovak7651 5 месяцев назад

    I get both sides of this discussion, I do believe they should be talking about body weight percentages when talking about public, it’s a gross oversimplification of how they were describing it, but the gist was what one was supposed to understand. I’m sure if Greg and him talked he would be more specific

  • @luys9225
    @luys9225 5 месяцев назад

    One of the guys I train went from 135 to 225 in 5 1/2 months, proper training makes goals possible

  • @tiphotisted
    @tiphotisted 5 месяцев назад

    One thing a lot of people don't mention is wrist size genetics. Wrist size is a pretty good determinant if you'll be good at lifting weight that requires your arms primarily. There's not much you can do if the weight you gain through eating and lifting doesn't go into your wrists very much. Sure there are forearm/hand/wrist excerises but that just means you'd either A) have to spend so much time with those exercises or B) you have an upper limit for that.

  • @falcoman99
    @falcoman99 5 месяцев назад

    Just failed my 355lb pr attempt paused controlled decent. I've been benching for a long time and my bench has grown consistently, but slowly. My goal is 405 by 25. I'm consistently weighing between 195 and 205.

  • @curly874
    @curly874 5 месяцев назад

    I still bench 300 lbs. at 70 years old. As a collegiate heavyweight wrestler, I benched over 450 lbs. I think that my best was 465, but I can not remember. I was leg-pressing over 1,000 at the time. I am a genectic freak.
    But back then, at 6'00", I weighed 235 at less than 5.0% bodyfat (Water tank test, every month)
    * My chest was 55 inches
    * Waist was 37.5
    * Inseam 32 inch, thigh circumference 32 inch.
    In the off-season ten mile morning run, sometimes I ran it under an hour. For you non-accountants, that is 10 consecutive, sub-6 minute miles in a row.
    When my lats would start pushing my arms away from my body, the strength coach would tell me not to lift so heavy and lift lighter, longer, more reps.
    * In the minute drills for push-ups and sit-ups, I always did 70 reps or more of each. And they were military perfect. At the end of practice of 1.5 hours, when I was wasted, I would do 40 perfect non-sway pull-ups.
    Today at 70 years old, at Planet Fitness, I max out over half the machines in the place. Some machines are just too small to be useful for me. I carry about 40 pounds extra, so no one realizes that I am the one maxing the machines. They will come to a machine after me and look around real quick to determine who the heck lifted that much.... They never look at me. I guess the extra forty and white hair makes me seem to weak...... LMAO.
    - The retired redneck accountant

    • @hezekiahslind1795
      @hezekiahslind1795 5 месяцев назад

      HOLY COW!
      my jaw dropped while reading your comment.