Why You'll Never Bench 315
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- Опубликовано: 8 май 2024
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i’d love to see greg react to his own fat vs fit video on jubilee
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?
Reacting harder than last time!!!
I did 365
@@heroofharowhy was myron insufferable?
@@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.
Took me 3 years to hit 225 and took 8 years to hit 315.
Fuckin accurate!
well if you train like a pussy. max 5 years you should be able to hit 315.
your bw obv matters but yeah in general 5 years you should go for315
I'm 40 and just starting out. At 160 for 10 reps. Do I have a hope?
@@Peillaif you want the truth....probably not
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.
Ofcorce you have an advantage, dude you huge
@@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😂
Let's see a proof vid
Old man strength. My dad was putting up 300 cold at 40... I shit myself and never talked back again after that..
Get 300+ at 70+!
Dude hung out wirh similar sized gym bros his entire journey so his perception of reality is skewed
My thoughts exactly
exactly what is happening
Exactly, I'm a gym bro and what's normal to me is ridiculous. He doesn't see it
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.
I'm 5'9 190 lb at 15% body fat, 100 % natural, and over 40.
@logicisdead9871 Congrats! Really! Care to share your bench numbers since this was the focus of the video?
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.
@@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.
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.
225 bench in 6 months lmaoooooo
Its funny how i bench 165 a7x and im stronger then most in my gym lol
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
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
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
Pretty realistic if you train the correct way, adding a little bit to the bar each workout, and recovering well
I benched 225 after 6 months, then 11 months after that (this January) I hit it for 10.
Above average genetics and hard work. Nice work :)
I did 100kg bench first time I tried. RN I sit at 140kg bench, 100kg deadlift and 90kg squat at 75kg bw
@@nwmxriderThanks 💪🙂
@@justaguyfromredditJesus, I'm assuming you were strength training for a while before hitting that bench on your first attempt?
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.
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.
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
@@logangodofcandy would it not be easier at 5'5 considering they would have a higher bmi at 160 and shorter arms = less ROM
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.
@@logangodofcandywrong.
To bench 315, say goodbye to hypertrophy and start strength training.
If you want to bench 315 just drink a gallon of milk a day
Muscle milk 😂😂@@nathang2465
This may come as a shock, but strength training increases hypertrophy quite a bit.
Stupid comment. Hypertrophy will help strength and vice versa.
Bench press is actually very heavily dependent on hypertrophy, so no, don’t say goodbye to hypertrophy
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!
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.
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
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.
@@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.
That was his point the man said it’s similar to a 225 bench
Fuck if I’m hopping on thanks a lot Greg
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.
This is why I like coach Greg putting things in perspective. Also making me realize NOT everyones journey is the same.
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.
yeah that threw me off, i got 225 after like 10 months at 175 bw and Id say i have pretty good chest genetics. so 4 months would be wild like i wish.
Awesome. I’m also around 150# and I’ve been stuck benching 185 for a year
@@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.
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.
315 is sull in the natural range for me it's 350 and above you can tell they are on stetoids😂
Im one year in at 215 pretty stoked about that so far
great video, thank you coach greg
Coach Greg on fire with this one!
315x5 was my goal weight and it took me 7 years at 208 pounds 5’9.
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
that means you trained poorley
@@reeseallen7539let’s see your max, bro. I’m at 195 pounds with a 370 bench now. My squat is also 500x5. No roids
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.
Thanks for always giving people the reality check they need Coach
Greg is such a great guy! Keep it up, buddy 👏👍
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.
Depends on your size.
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.
@@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
A healthy Male who lifts 4 days a week should get to benching 300lbs.
@@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.
Good video Greg!
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.
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.
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.
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!
@@kevinvaughan6087 Thank you! I will keep this in mind.
@@briancolw Thank you for sharing your wisdom 🙏🏼 What you said was very inspiring!
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 🤣🤣
i personally struggle w squat and deadlift more than bench. natty, b: 250, s: 275, d: 365
What's your bodyweight and height
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
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
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
@@FergusonElectric i’m the exact opposite. 76” wingspan at 6’3 and my pushing movements are a lot better than everything else
I love how you speak the truth! Tell it like it is not like it was.
I agree with Coach Greg on this one
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.
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.
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.
That's wild I'm 5'9 190, around 15% and started working out Dec 2023 and was benching 225 within 6 months 😮
I bet it's a mental block bro!
Appreciate all the positivity! Thought I was gonna get hell in the comments lol
142kg bench press… that’s tough. Vanity lifts tended to get me injured.
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.
@@ThePrepAquatic I didn’t say strength is vanity. Chasing numbers unrealistically is vanity. And vanity isn’t just about looks.
@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.
@@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.
Bench It's not a vanity lift! It's an ego lift!
Very good video Greg. Probably one of the only realistic videos on strength, goals, expectations and such for the average guy wanting to join the gym and start a fitness journey. Even though I think 405 squat and 495 deadlift are a bit too much, I mostly agree with everything you said.
Source? I m a trainer since 2012, 6 to 8 hours spent in the gym training people for 12 years now and counting 😂
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.
I pull 405@=or
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,
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.
I started at 10 and Im usually the biggest bencher where ever I go, you maybe onto something
@@xan6857 I had a very similar progression
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 😊
Yep coach Greg was 100% right on this one
Coach Greg breaking my heart and shattering my dreams harder than last time! 😭😭
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
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.
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
100%
So true. Mass moves mass. Strongman competitors look that way for a reason. You need some cushion for the pushing.
YOU THE MAN! Was looking for this comment that talked about Starting Strength
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.
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.
1:05 Thank you, Greg! 🥰🥰🤩
Id love you cover cover the topic of limb lengthening
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.
I love how it looks like there’s bicep coming out of Greg’s head lol
Doc got more gains than last time.
Doctor my doctor
you are here do you still try to seduce Angeletti?
how swole are you?
How are you everywhere?
@@Dialogos1989 supporting my ppl🫡
5'9" and 200 pounds is a monster...
thanks Greg LOL... i was never obese though haha
I've cut down to 188 in the past 4 1/2 months actually, but that part still made me chuckle.
as far as benching goes... that one trainer that wanted me to train for strength like a powerlifter had me starting at 200/205 ish (that was where my 1 rep max was starting at, not the first lift of the session i had with him)... honestly that was heavy AF for me so there's no way I could have lifted that on my own if he wasn't spotting me (it's more of a mental thing, but I'm still not comfortable of the idea of 1 rep-maxes). he did tell me that I could probably train to 300+ if I had stuck to a strength training program with him, but then again that might just be something trainers tell people so they get hired for longer periods of time haha
I’m 5’9 190+ high teens bf it’s really not that wild I’ve been training since jan ‘23
bro seeing this i feel a lot better about where i am now. i do bench 315 but i see people on social media do it younger than me at a lighter weight, and it's not fun. so this video helps me out mentally a lot
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.
Deadlifting 405 is easier im 210 and van bench over 315 deadlifting over 460
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
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
@@Blizzy28it 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.
185 lbs 6’ I can deadlift 450 but benching 225 is a fucking struggle
@@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.
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.
Pretty standard if you're training for strength
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
🍪
@Kaizan27 having elite strength isn't standard what are you talking about.
It's elite for a reason
Whats ur bw though? Bw matters, heavier = easier to lift heavier if u lift constantly
I don't often leave comments on these videos but for this one I felt that I had to. I feel like I'm the exact person that Greg is describing in the video.
I'm currently 165lbs. 35 years old. Been in and out of gyms since college where I studied PT and sports science so I know a thing or two. Not just a random gym goer.
I have been back in the gym for almost 2 years now. I consistently train 3-4 times a week and have done for 2 years with one small break where I had minor surgery on my arm which sidelined me for 3 weeks.
My diet is on par most of the time. I am a strict calorie counter. Not a drop goes in my body unless it's weighed. That goes for everything. So you could say I have pretty much the top standard for how an average guy at 165 can progress. I will say that when i joined the gym I was about 154 so Im 10+lbs heavier now.
First off I will add that I think it's important to distinguish what kind of bench press we are talking about. A competition paused bench or a touch and go because anyone that trains PL knows how drastically different those numbers can be. I train only paused for any kind of max attempts.
What are my current numbers after 2 years?
Squat - 270 x 2 (Last Week)
Bench 210 (I haven't tested it for a while but my guess is 215 clean)
Deadlift 350 (Again haven't tested for a while. My 3RM is 335 set 2 weeks ago)
My goal by the end of the year is to try and get the 2pl bench 3pl squat 4pl deadlift
It's kind of a slap in the face when I'm working my ass off and believe me I am and then you have guys saying oh yeah 225 is easy stuff. A few months and anyone can get it. Believe me, I've been training with at least 3-4 guys that are about my weight give or take and have been at the gym roughly the same time and they are just as committed as me and I have the highest bench. They range from 185-205. 225 for most average people under 165 people is a lot of work unless your genetically gifted.
Not that I care too much. I am only concerned with what I lift and motivating the people around me no matter where they are at. We all progress at different rates and comparing yourself to others is a bit silly imo (unless your competing seriously in a weight class and your scoping out your competition or something along those lines but even then you still need to stick within your means)
Anyways hopefully I'll get 225 soon enough.
Peace!
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.
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.
I bench alot and cant do calithenics lol, seems like you stumbled upon the correct transfer.
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
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.
Thanks, it's easy to forget that it ain't a competition with nobody but yourself
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
@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.
@@brandonurbaniak1890 Too low. 2.5xS/2xB/3xD is a goal.
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
He's absolutely right
I was never a fan of bench pressing, only maxed out at 205. Love leg press though, maxing 500.💯
How do you go on hack squats?
As someone who’s 6 foot, and been around 200 lbs, I worked out consistently as a teen and in my 20s, then inconsistently in my 30s, bench was my weakest lift. Never did more than 250. At what I consider my most muscular I was 230 pounds, could run, jump, squat, but not bench.
Im in my late 30s now and started benching harder than last time. I was coming back from a knee injury and hadn’t worked out at all outside of physical therapy for about 2 years. I was up to 270 pounds. I started benching harder than last time and made pr after pr. I could barely do 185 for reps at first, but after about 3 months I hit 315. No drugs, not even any supplements. I don’t consider my genetics particularly special. Just trained hard, used good form and stayed consistent 👍
Eating and staying in the lower rep ranges and consistency, equals 225 bench quick
Will you please do a video talking about the Jubilee video you're in? 🙏
great video greg. i’m 18 and can bench 315 for 8 at 5’10 200 pounds. this video was felt pretty good to watch lol
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.
😂😂😂😂😂sure bro
@@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.
@@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.
@@GettingAGrip208 🤫 He doesn't work out, which is a credible metric for evaluating people who do lol.
@@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
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.
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.
@@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.
video?
I was gonna say...most high school football kids are hitting 225
@@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.
i benched 225 3 months into training and 3 plates, 2 years of training its not that hard anyone should be able to do it, my 18yr old friend does 275 ( we're both 5'2 and weigh 215lbs, a beast not obese)
I love how you know everything Greg, you're so smart........ass
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
Yes biomechanics (muscle insertions/ limb length ratios etc) play a big part
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
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.
@shaneminer If you bulk another 10lbs slowly in the next couple years you’ll hit a 315 bench with no problem.
@@mannyp.6022 some people (me) squat alot more often than DL
Can I expect to hit 315 within a year or two?
My bench has gone from 160 -> 225 ibs in my first 6 months of consistent training
I am 5”10/ 5”11 170ibs (was under 160 when I hit 225 a 2 months ago)
I have been lifting constantly for about 8 months now. I could prolly hit 240 now because my 225 rep was externally clean and lowkey easy for a max and it was like 2 months ago.
Will I be able to hit 315 any time soon??
Eat and stay consistent and see where you end up partner
I had say in 1-2 years with consistent training you will hit 315
I was same boat as u, took me 2 years after 225
I'd say it's impossible. 227 may be realistic after 10 years of training.
No not unless you are a big guy. Like 6' or more and stocky not skinny. And you wouldn't want to dude. You need to progress slower than that to protect your joints. Your shoulders in this case will thank you. Over time, your joints and muscle attachments will get thicker and stronger too. If you rush this you will get injured bad 👎
my glorious king
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.
Being over 6 feet makes it harder to get a heavier bench, but easier to get a heavy deadlift.
Ive been lifting since 14 years, played football in college. I'm 31 years old now, 6', 246lbs. I bench 315x4 yesterday. Ive always wanted to bench 315 my entire life.
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.
I'm a lifelong natty lifter and hit 315 in my early-mid 20s and I don't necessarily have the best genetics
315lb bench with 158lb bodyweight.
Leas then 1% have the genetics to do this is even aith hard work for 10 yrs
thats pretty far out on the curve. Congrats, but why stay small?
I have to keep reminding myself how fortunate i am where i am. Humble humble 😇
Thnx for making me feel like such a genetic beast goach creg
Benched 315 once in my life. Was a special day. Lol.
However, I don’t train for strength. Weighing 167lbs and maintaining 7%-8% body fat is more in the cards for my genetics.
Also doesn’t help that I’m almost 50 years old 😂
315 at 167 is wild
@@td1253 Oh, I weighed around 230lbs when I benched 315. Lol.
I dropped a lot of weight over the last two years because I didn’t like the way I looked at a heavier weight.
If I was lucky, I might be able to do 225lbs now 😂
@@BaddogSports got it, I will probably do the same at some point it’s the gym bro life cycle
@@td1253 You ain’t lyin brother 💪
I don't know man in my mind 225lbs isn't that special 315lbs sure most won't hit that number.
Because you're reading fake numbers that people put up on the internet all day, so 225 doesn't sound like much now.... everyone on the internet can bench 400lbs, didn't you know that!!!!
I would say once you get to 275 that’s a decent bench.
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.
I’m 40 years old and my best bench is 255 lbs. I reached this in January.
I’m happy with that. 😊
Took me 2 years to run a one off 8:45 mile and I could only do it for one mile and I have yet to repeat it. I should mention that I did this at 50 before anyone gets all excited about their high school track exploits.
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!
Greg is right as per usual I have long arms and legs and I’m about 165 lean, bench has been a struggle for 2 years I just now got to 235 but i deadlifted 2 times in my life and pulled 405 the second time I tried it
All my homies love Coach Greg
Coach Greg my bench is absolute shit.. thanks for making me feel better as I slowly progress. Now excuse me while I go freebase some turk builder for some extra gains!
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.
I don’t do bench squat or deadlifts since I ruptured 3 discs in my back during an airborne operation. Most I ever benched was 325 but I have no clue what I can bench now. I can do dumbbell bench with the 120s for 6-8 reps but of course that doesn’t necessarily translate to barbell bench.
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 💪💪
Train harder
Hey Coach Greg I was watching your Fat VS fit video appearance yesterday and heard you talk about your ELBOW reconstructions. I am interested in finding out what your symptoms were leading up to that decision. Was your bursa ruptured? Did it feel like there was broken glass in between the skin and the bone on the outer pointed point of your elbow?
harder than the last time AYYOOOOOOOOOOOO!!!
💯
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.
Yooo I’m 5’9 and 200lbs!? Biggest compliment I never received!🤪
I can do it but Im 215lbs. Id like to pull it off at 175lbs at 5'9. Thanks for the video Greg.
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"...
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.
Started lifting. Was naturally strong doing wrestling. End of senior year first ever PR on bench was 245 bad form. 6 months later a month before turning 18, hit 315 with way better form. Been a couple months now, transitioning to powerlifting, better form, etc, at a stagnant progression now instead of PRing every week
Well damn this video made me feel good. I'm 6 foot 208 pounds and hit 440 on flat bench and have never been on any peds, just creatine and eating. Took two years of straight German volume training but it worked. Also hit 225 for 30 reps. Wanted to keep going but my right rotator cuff started giving up and had to back down on weight.
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
lol it took me to watch multiply videos to realize I have elite genetics only took my 3 years too hit 315 I’m currently benching 365 5’8 210 pounds
My highest bench press for reps was 407lbs 185kg. Im 6ft at the time was 260lbs ish 120kg not ripped, but maybe 20%bf about 15yrs ago. Slow controlled bodybuilding style reps for 8 or 9 and it was at this point...i decided to quit the heavy heavy weight. My pec muscles literally felt like they were going to rip apart and pain. I said i cant lift like this in my 60s so whats the point. And switched back to martial arts and lighter (still heavy lol) dumbell work
If you want to go heavy and play around at 315+, a good spotter or two who are routinely available and motivating is vital. For safety and encouragement. A lot more people could cross the 315 threshold if they had a couple buddies equally committed to the same goals who could allow for the safe exploration of heavier weight ranges.