I can do 275 on the bench, and 365 on the Smith machines... but I'm 53 and I've been lifting since I was 10... people talk ish, but me lifting 225 almost brought tears to my eyes, it took that long to learn what worked for me, years of injuries, years of protein shakes, years of going to the gym consistently, years of asking people for advice, years of working the gym into my schedule, years of getting enough sleep. Everything is easy in theory, doing it week after week, year after year is quite different. I barely acknowledge anyone in the gym, because I'll look tomorrow and they're gone forever.
Just at one year bench, I hit 210 tuesday. Almost did 215, but I also unracked myself and had been benching for 20 minutes, so I had burned a lot of energy. Well, I am for endurance as well. My back had been hurting so had a weight belt on, had bad allergies affecting breathing, all that shit, still moved up from 205. I am 67. A year, 4 months at gym. Nothing before that ever. Should get to 225 this summer.
Never feel bad in the gym. I know kids that can't bench 225 for more than a rep or two that shit talk younger and older folk that can't put up a plate and its embarrassing for everyone. Like their 225 for a double is a joke to some WOMEN and they don't have natural test. Getting in the gym is what matters. Do you booboo.
@@tmjz7327 The constant pursuit of improving oneself? The reward of seeing improvement in your own strength is reason enough to push yourself. But if you have to ask, it's likely that you'll never understand, regardless of how I explain it.
I go to a commercial gym and I usually do a top single and then rep out 225 for sets afterwards. Currently up to 225 for 8 with a pause on a good day, trying to get to 10 atm, but even just this gets looks in the gym as I'm not a big fluffy dude. Social media definitely skews people, 225 is NOT common in most gyms, and hitting that for reps is something to be proud of, especially if you have shit bench genetics.
@@synchronis346 In my gym there are only 3 other guys I know who regularly bench over 225. One of them regularly over 315 for reps but he is huge and looks like he's built to bench. But thats out of hundreds of guys, the rest are all in that like 135-185 range. And occasionally you see the random dude who bounces and hip thrusts 225 for 1 up by pure luck to try to showoff to his friends.
LA fitness, 24 hour fitness. I travel for work and lift in mainstream gyms. I'd sat 80% of guys are doing reps somewhere from 135 to 225 lbs. Above 255 is in the top 2% of all male lifters. Obviously competitive power lifter gyms are different.
I can do 275 on the bench, 365 on the smith machines... but I'm 53 and I've been lifting since I was 10... people talk ish, but me lifting 225 almost brought tears to my eyes, it took that long to learn what worked for me, years of injuries, years of protein shakes, and years of getting enough sleep
When I was younger I could do 225 for reps, but it took a long ass time to get there, but I was also only 165lbs. I'm in my late 40s now and started lifting again after not having lifted for 20 years. I could only do 135 for 8 reps when I started, but after about 6 months of only benching 1-2 times a week, I'm almost back to 225 for reps, but I also weigh 200lbs now. People don't talk enough about body weight, it's not like I'm fat (I'm 6'1"), but just having an extra 40lbs of mass makes strength gains come soooo much faster.
I increased my bench press by 88 lbs in 9 months (from 132 lbs to 220 lbs) while weighing 154 lbs. My friends call me a monster, but I still struggle to see it as something truly impressive, maybe because I see all those teenagers on social media benching weights that most adults can't. But when I look back at my progress, I feel happy knowing I've come a long way and achieved something I never dreamed of as a kid.
People with short legs usually don't need to train them as hard. I have short and big legs+calves and they grow with just anything.. they were getting so big that I had to stop training them... i didn't wanna look like those new men's wellness lifters. Plus the inside part of the quad (forgot the muscle name) kept scratching on each other while I walked 😂
😂😂😂 😂 Well I've had many squat sessions in these jeans but those wide grip pullups just look cooler, plus you can see the legs without shoving my behind towards the lens (got complaints about that lol). Ironically and on a related note, many pullup bros do skip legs so the footage is fitting! @alihasanaxe4936 Lmao love the Levrone reference
Been following you for almost a decade (Alpha Destiny days) and you're definitely* an elite bencher. You've hit every variation know to man and pound for pound your bench strength is insane. Think this was the first video I watched lol: "How to Fix Muscular Imbalances on Bench Press" You've come a long way. Glad to see you're killing it bro.
Man that was like an early 2014 video!!!! Thank you for sticking around and believing in my vision, your support means the world and we've both made all kinds of gains. With non stop effort, and defying what average gymgoers thought was unrealistic.
It's funny how fast time moves. I would've been watching you since sometime in 2020. I don't think about that as a long time ago at all, of course. But before we know it, I will have been watching for a decade too. Unless you post cringe, of course. Because then, you would lose subscriber. 😎@@AlexLeonidas
I was in a commercial gym again for about 4 months last year. And i got reminded that its still pretty rare to see people rep 225 In a commercial gym at least
Same in my experience. You have a few guys that can "bounce" 225 off of their chest for a PR. And then there's a couple of guys who can do 330+. That's it. Most people hit the 175-195 range and stay there indefinitely.
What??? When I look at the online calculators, they say that 225 for 5 is the average... Edit: I workout at home, so I don't have personal experience with what it's like at a gym.
@@adryncharn1910It is ‘average’ for people that are serious lifters which means they are at least on a program with progressive overload, timed rest periods, etc and they have trained consistently for 1.5 - 2 years. Obviously dependent on body weight as well. This ‘group’ is a very small percentage of gym goers for normal commercial gyms. Of course you will see more in the more ‘hardcore’ weightlifting gyms. Most gym goers in commercial gyms are there for cardio. And even people you see that are ‘strength training’ are going on random machines and just picking a weight and doing a few reps until they ‘feel their muscles tiring’. Not going anywhere close to failure. You will be surprise how many people will just continuously use the same weight for over a year for say bicep curls (10kg). They treat it like cardio. Like they going to the gym and do 30 minutes of running and 2 sets of 12 bicep curls with 10kg, same thing for a year and that is ‘working out’. They have zero concept of progressive overload. And these are already the ‘stronger’ people at the gym because at least they do some weights and are consistent. And they also look decent because they are a least consistent (and also have a consistent diet). It is like asking people their ‘average’ salary at Google headquarters and comparing the average to the general public.
I'm Larson close gripping 225 paused for around 12 reps but I feel stronger in the close grip position as I got longer arms. Might be time to walk out my grip a little bit
I just want to let you know dude you was a huge help in my teens 17-19 your videos helped me lose about 65kg whilst building my body I was 145kg and got down to 80kg , I’m now back up to the 115kg range because life happens prioritising other things happen especially in hard life situations, love the name change from alpha destiny .
All you need for what? Everyones goals are different, and everyones situation and genetics are different. It's never that simple, it always depends on the specific situation and person. 225 is simply not enough for my amount of strength and muscle mass, that's just the truth.
@@jonatanolsen37 I tried a lot of things. I got stuck at 295 for the longest. I ended up working up to a single heavy set of 5, like I could only get 5 and no more. Then I would do 4 drop sets at 80% of that. I would try to go heavier on my set of 5 each week. This worked for me and got me over my plateau. Hit 315 this year.
Did 225 for 10 solid reps under control. Age 73 and was very proud of that unfortunately suffered some really serious medical issues and have not lifted in over 2months. Hopefully can recover and climb that mountain again!
Bro looks legit like a totally different person from 5 years ago. Good going brother. Keep up the fantastic work both on the channel and the awesome info contatined therein
I actually had an idea of only going up to 225 on the bench but just increasing the rep count each month as a way of testing progression while still getting a little more volume than just maxing out.
61, and do sets of 6-8 with 225. I would love to get to 315, but I worry about injury and do not want some big bulk. Now, trying to keep pushing for higher reps. DOING HIT and love it.
61 might be a bit old for a big bulk. I'm natural and to get to really really higher numbers, it took some big bulks and big cuts multiple times, but I bench over 400 for couple reps. I dedicated A LOT of time to get there, but I do have very very good genetics for strength and muscle I'm 38. I weigh 230 right now. You're doing great for your age though. I wouldn't risk your health on some big bulk just for strength at 61 in my opinion.
yeah im around 50 and now a little more careful. I did some one or two rep maxes on weighted pullups and now tendon soreness for weeks. Bad idea. Keep to the system, be prudent, use the 1 rep max calculators - they are reliable. No need to prove anything. You just know you can do it.
Started 8 months ago at age 51. Started with 60kgs, took months to get 3x10. Now at 90kgs 3x10 and just started going 100kgs x 5 then dropping back to the 90kgs for 3x10. However I just don't feel it in the chest.
Regardless of what you feel, that is a MASSIVE improvement especially at your age. For more chest activation I would watch: ruclips.net/video/5kpAhRJntYQ/видео.html&t
I only do a seated selectorized machine (or I'd do a hammerstrength one if my gym had that). There is probably no more popular lift with the potential of danger (and no 'carryover' to anything done irl) than the lying on back bench press...If a person just wants to develop some pecs and chest muscle tone, the machines work just fine.
That’s amazing bro just curious though what are your stats if you don’t mind? (height and weight) I’m 5’11ish and around 185 but have failed 170 three times for bench press although my overhead press one rep max is 135
That's perfect progression my bro!! Mine was quite similar, and at your age looks like you'll be repping 3 plates as an adult. Told you so in advance, facts.
2 years ago I tore my tricep going for 100kgs (225lbs) for reps after a long plateau. It forced me to bench in the SM for about 3-4 months with extremely strict form and bar path while my tricep was recovering. When I came back to regular benching, I started from around 90kgs (~200lbs) but my bench rapidly shot upwards to 115kgs (255lbs). Now I rep 130kgs (285lbs).
Its a funny thing because i remember hitting 225 for the first time. I have never been happier in one moment, it was almost euphoric. As a skinny kid growing up this was insane for me at the time. Now almost 2 years later im able to rep it for 10 and 315 is the new goal. But even now getting under 225 is always a cool moment. Dont let gymflation get to you because 225 is a solid ass bench, but dont let it limit you either. Despite what people say, 315 is possible natural. Always keep going and never forget the milestones you hit along the way. Its part of what makes lifting and personal progress so special.
I've been training very seriously for over 1 year now. I'm trying my absolute best to follow a good bodybuilding program. I've been doing everything right, tracking my calories, eating 1 gram of protein per pound of body weight, eating nutrient dense foods exclusively, 12-24 sets per day, 5 days a week, I take 1/3rd of my sets to complete muscular failure, ECT. I Bulked at a steady pace, and I gained about 32 pounds. I don't know if I'm gaining muscle at a good rate, or even gaining muscle at all. I am planning on cutting eventually, and I hope I actually made significant progress for bulking for over 500 days. (no mini cuts or plateaus when it comes to weight gain) I don't know how much my bench press will suffer when I cut back down to 135 pounds or so. At January 1st 2024 my 1RM was 155 pounds paused @ 137 BW. I hit a PR on August 2nd 2024 of 185 pounds paused @ a BW of 156. (all my body weights are morning fasted) I never go under 8 reps for any exercise, and never go over 16 reps. What I wanted to know is this normal progress or is it slow?
Do you think people who lift heavy weights do it because they want to be strong or do it for clout? You’ll notice people lifting heavy weights without the tripod set up without a gym partner hitting 315 for reps do you think they care about what others think or are they there to improve on the goals they have in mind?
Completely agree with you Alex and your words mirror my experience as well. My current working sets are just below 2pl8, I'm working with 200lbs (90kg) for 4 sets of 4-8, usually in the higher end (7, 7, 6, 6, etc.). I've been doing that exact weight and rep scheme for a while, many months, and adding a rep every two weeks. 1RM testing revealed I could press 235lbs or 105KG for 1 rep. I'm still a long ways away from 2pl8 for reps but these past few months have done tremendous progress for my chest hypertrophy.
Im 40 and started working out last summer for the first time in 3 years. Recently reached 225 and do 3 reps currently. For my age and long layoff, im pretty happy.
I've finally committed to training the bench properly after struggling with it early in my training career on a 5x5. Bulked up from 160 to a comfy 180 @ 20ish% body fat and and I've been able to add 5 pounds every week since I got back to it. 190 for sets of 3 next week! 225 and beyond is in my sights! After I hit that I will do just what you mention and cut down to my preferred 12-15% body fat and proceed to keep (re)building from there.
I'm told multiple times a week "you look like you lift" or "what's your max bench" or similar comments about looking bigger than the average person. I always bench somewhat close grip and Larsen and I don't use over 225 in my actual training. I use lower weight for reps. I can definitely hit far above that but it's not even necessary for me to use 225 for my working sets
@@naughtiousmaximus7853 depends. I also never drop below 20% body fat which definitely adds padding to the muscle and creates a full look. I don't think I'd get the same compliments at 10 or 12% body fat. But there is only one way to find out right?
Im skinny and older ...36 now....2 years ago I was 135# 6'2....today I am 169, recently benched 200 .... but I am grinding hard to get to 225. Maybe it will never come , but I am sure enjoying feeling like a man for the first time in my life. Almost there.
I've watched you for a very long time and this is something you might not hear often because I bet most compliments are to you strength and physique but I have to say your body language and speech in front of the camera has improved insanely. The production value is night and day compared to your older videos.
I'm going to give these tips a shot. I'm 47 223 lbs or so. I rep with 255 for sets of 8. To failure. Sometimes 275 for sets of 5. Im going to drop the weight to 225 and see how many reps i can do for a while. I dont know what my one rep Max is. I'd be interested to find out, but i lift alone. I did 315 for two just for the heck of it but i had one left. Thanks for the video
47 years old. 250lbs. Been lifting maybe for 5-6 years. I am able to get 225 x 15 on my first fresh set. Then work up to 275 x 5 on the last set. Yet for years now, can’t get 315 for more than a double. Guess my ship sailed. Wanted 315 for 3-5 so bad it’s all I thought about. I was absolutely fixated. but gotta be realistic. Age always wins. Anyways, great video as usual. Some of the best points clearly explained can be found on your videos. Keep it up.
If you can do 225 for 15x how can you not do 315 for 1 that doesn't make any sense?? I think you need to tone down your warm reps before you jump into your working
@@MrSolomon21368 bro I have been stick for YEARS. one time I got 315 for a “triple”, but truth be told, the third rep was assisted up by the spotter so I don’t consider it a true triple. I’ve been in a plateau for years. Don’t
I remember how stoked I was when I hit 185....then 225...then 275...and then 325. It's a work in progress that requires one to just keep at it and never give up. Definitely mix up the reps, tempo, and increment pounds added.
I agree with this so much. My chest has grown a lot, and I used to aim for heavier weight. But now (after injuries) I focus on higher reps with more comfortable/less injury prone exercises. Been doing more dumbbell presses and tricep press machine (which my chest responds to quite well) as well as some more inclined bench/overhead press. I still bench, but I got to be careful. I used to be a hard drug addict and lived on the street, and during the time I got stabbed. It screwed up my left shoulder, and on top of that I have rotator cuff issues in my right. So I'm going for high reps first, THEN once I'm good and safe with that weight, start adding more weight to the bar. I hit 225lb for 2 reps almost a year ago, since then (and elbow tendonitis, which finally resolved) I have been doing the higher rep ranges in between 165lb to 185lb at my heaviest. For all I know my one rep max has gone up a bunch. I just can't afford another injury right now, as I started a new job and have another unrelated health issue I'm dealing with.
Hit 225lbs for 5 about 1 week ago for the first time. I've been in a near constant calorie deficit for well over a year. And even avoided the bench press due to elbow tendonitis for a while. But I hated how weak I felt while doing it or when people said how much can you bench bro? I failed at the 5th rep for several weeks. But I hit it the last two times that I've done it, and easily did it on the decline bench as well with reps in reserve. My next goal is 6 reps, and I'm gonna keep going until I can get to 10 reps. I'm sure it will be a long journey, but I'll get there eventually. I actually feel the strongest on close grip, rather than with a wider grip.
175 at 62. Natural and lifting steady since 16. Still got a 290 bench. All my joints are good but have arthritis in my right knee so cant squat with weight anymore. Getting old sucks
HEY! TIP FOR THE VERY TALL GUYS. I’m 6’9” with obvious long arms & couldn’t unrack 185 on your standard bench press. It felt awkward because I had to unrack it at the half rep range due to my long arms. I moved into a squat rack for benching so I had more options of where the bar would be racked. Suddenly I could get 225 up for 1 rep.
I managed to finally 1 rep 225 @ 173lbs last week, when I initially hit did for the first time when I weighed 197lbs. Confirmation to me, it’s muscle moving the weight and not just my mass overall. Looking forward to actually doing that amount for reps.
I can do 3 sets of 5-7 standing OHP with 135 but, I still can only bench 225# 1 at a time. My shoulders were always better than my chest, though. Also 5''10 - 178# @@UltimatePower01
Almost at 3 plates myself. Age 51, bodyweight 170 to 175. I almost hit 315 a few times over the last couple of years. Came within an inch of full lockout ---left side was good but right was just a smidge out. Maybe it's kind of a gym lift 315, but I only could full lockout lifts with good form. My best clean rep is 140kg, two years ago. I can do a few week peaking session and get to 300 to 305 pretty easily, but that extra 5 to 10 pounds just seems like 50 more....hope to go for it again later this year after finishing up a few months of bodybuilding oriented blocks, then back to a power focus. For 225, I do 10 to 11 reps and have done 275 for 3, so I'm knocking on the door of a clean 315. Maybe I should bulk up to 180 or more to make it easier, but I look like a blowfish at that weight, lol.
Paused reps have been a revelation for me.. could do 10 pulls with no kipping...added that pause. Reps went down to 4 with good form....gonna stay on paused reps for all my calisthenics movements.
Progression scaling really only starts once you’re out of the novice phase bc we’re making a lot of strength gains whether or not we put on muscle at that stage. Interestingly the higher you go the less significant the jumps are. 80% of 500 is 400, 400 320, 300 240. If we were thinking of these as bench numbers it adds up perfectly with how long it takes to see a noticeable difference
Considering how poor my bench has been I am happy with a 1rm at 225 incline. Can do 40kg for like 8 reps or so on incline with dumbells with very deep rom. Feels like a huge difference.
I am a natural bodybuilder, I have an 8 RM with 225 bench at around 180/185 bodyweight press and had been benching 225 for years. Spot on about specialisation. I know I could achieve higher level of strength at this point but I would have to bend the rest of the programme towards this goal and I have to prioritise overall hypertrophy rather than a specialised lift. Great video 👍
In case someone comes here later on like I did, and wants confirmation... this is the best advice Alex has ever given. He's exactly right, and listening to him here will get you phenomenal gains at a reduced risk of injury all while increasing your strength. It's honestly an incredible find. And yeah... lol... exercise science is kinda catching up to confirm what we thought all along (lengthened partials are OP).
Great video Alex, couldn't agree more. I feel like the chest lags behind a little until you start hitting 225+ for moderate to high reps, at least for me.
Another old lifter, not a body builder, just for being strong in my senior years. My 73rd birthday is staring me down. My normal bench workout is two sets of 8 or 9 with 195#. Today, it was two sets of 5 with 205#. This is more or less where I've been for a couple of years. Don't skip leg day, it is more important than the bench press.
For hypertrophy DB press>barbell press IMO. For the simple fact that you can train Alone and get closer to failure without any risks. But if you have fun benching keep doing them.
Personally I'd say smith bench > both DB & Barbell. You can still train super heavy safely on your own, while the added stability allows you to really maximise tension on the pecs and grind out the final reps hard
@@onetwo8847 sure, maybe, I can't really give an opnion on those, i do incline DB press and flat ones i don't usually do presses on the Smith but that's just because I train in a comercial gym with only two smith's available, plus you have to also drag a sit there.
58 repss in my prime, drug free, no sleeves no wraps. Trained for it for a local competition. Hit 48 at the competition but continued training for a couple more months and hit 58. All depends what you train for and what kind of results you want. Ultimately you have to do whatever technique, rep range, volume and ancillaries that facilitates your body achieving what it is you are chasing.
Well said, my ferrous friend... as Bob Gajda said, 'Most guys with their big benches have V-8 engines in their chest muscles, but V-4 engines in their backs.
Last summer, I started benching consistently for the first time in my lifting journey, and let me tell you, my pecs have exploded in size. I started at 72kg for 7, and in my last workout, I got 87kg for the same reps. Nothing has been more valuable at stopping my chest of being my worst bodypart by far. Goated exercise.
It’s naturally achievable for literally all able bodied men even up until the 60s naturally. It just requires work. Old gym buddy of mine was 5’ 2” 115, single digit body fat and got a 230 1rm bench and a 305 deadlift. He actually did 315 deadlift but was 120+ at the time. Not his job. Just a passion like most of us.
I need everybody to understand how important cardio is to your weightlifting journey. Even for the big boys, you need to do at least something. I spent three years lifting, with minimal cardio. I could do 225 pounds for five reps, and the past year I’ve taken my cardio a lot more seriously and now I can rep 225 for 15.
225 is subjective too. For body building, I'd say doing a full 10 reps with control & w/o momentum, with a slight pause at the bottom is ideal so you're also not wasting reps along the way trying to get there
Firm believer bridging the mental gap between anything < than 225 is the key. Once you hit 225 x1, somehow a few extra reps happen over night. Jumping from 225 - 295 took 3 months v. the year it took to go from 135 - 225.
Im 55 5'9" 157lbs..and went from 85lbs for 10 to 145lbs for 10 in two years........max bench last I tried was 180lbs for one.....I was on my own so didn't attempt another lol...always great vids.
I've been struggling to hit 225 for years but I have not trained consistently, and I'm always put off because I have crap genetics - I'm light boned, tall, and not naturally strong. I managed to reach a 210 single about four years ago but didn't stick it out. I'm back training again very consistently, hitting the gym 4 times a week, bench twice, working on my accessories and being patient and careful, and this time I'm determined not only for 225 but hopefully 275 eventually. I'm just not built for 315 and I've made peace with that.
Recently got to 225: aged 64, post cancer (surgeries and chemo) and a total knee replacement. When I started 18 months the ago I could barely bench 95lbs. If I can do it… I dunno, is it my genetics or my hard work? Probably both.
It took a while to see why NFL combine bench is capped at 225 for max reps and not max weight. Most people will get more out of 225 x 15, 20 than trying to risk injuries going for 315 or 405 for 3
My 1 max rep bench used to be 385 and used to rep 225 25 times when I was 22 years old. It took me 6 years from HS but it is possible for those thinking that is isn’t just takes a lot of time, so don’t give up y’all.
As someone who stays humble and always tries to get the most out of the same weight I just ain't a fan of strength standards cause I could slap on double the weight within a few sessions to train with average OK form.
Still improving. I surprised myself by doing 3x3 at 225. I rested three days and lifted 1x5 at 225 !!! I’ll be 70 in August. Leukemia is not holding me back.
Hey Alex, can you make a video on how to specialize for 6-8 on a muscle group like delts? Strength standards, volume, what to do with the rest of the muscles in the mean time?
As you get older, you realize functionality and strength are what matters most. It's okay to lift heavy, but you should spend time stretching, eating good quality food, and sleeping as well. Icing up or taking a really cold shower for 2 or 3 minutes after a hard workout for a few days prevents swelling, and it is also good to prevent soreness.
The weight thing is for real! I cut from 220lbs at 25% bf to about 180 lbs in 8 months maintained my strength doing 225x15. I found using this lying chest press which allowed me to get deeper really helped since it wasn’t limited to the bar rom hitting my torso and no spring.
You know sometimes I get embarrassed when I set up the anterior delt press, dead bench or use plates to increase ROM. I just think of alpha destiny and Jeff nippard. Imagine walking into a gym and seeing these 5 foot 6 monsters hurling heavy weights looking stout and stacked as hell. Some might think it’s funny but I’m sure they both had to do some crazy shit to get to we’re they are now. I’m sure they both looked stupid to people at some point. But look at these guys now there natural beautiful physiques and truly hurculean lifts..all done naturally mind you. Thank you guys for inspiring me to push foward. I used to be 245 lbs at 5 10 maybe about 30% body fat😢! Now I’m 200 at 16 percent body fat. Best lifts squat 385 by 7 pause poverty bench 245 by 8 Deadlift 455 for 4. Shoulder press 200 for 6.. Thank you Alex!
Was a proud moment today...got 315 for 10 times. But once hoi start repping 225 for at least 6 to 8 times you're only going to keep going up with consistency. When I started training my shoulders and triceps more...my bench sky-rocketed.
started training bench for the first time recently. i'm big and physically active, so my starting point is repping 175 and max 210. will update in six months.
Started at a measly 40kg 4.5 months ago. Took me over two months to rep it out for 4x10 though 😂 switched to a 5x5 and have been consistently adding 2.5kg since and reached 60kg last week with my last amrap set reaching 8 reps. Linear progression like this probably won't last much longer but I'm really hopeful of reaching my second plate before the end of the year.
Alex can we get a lengthened partials guide? I’ve seen it mentioned relating to other subjects but I think we’d appreciate hearing your lessons directly
About right. I will likely hit 225 at 1.5 years trying bench, but I am 67 years old. I didn't get the memo to stay active stretching with bungee bands.
Went from 115 at the beginning of this year to 140 last session
Excellent progress!
Novice gains coming along, keep it up Spencer!
Someone's gonna be at 225 by the end of the year hopefully
kg?
@@rafah-eltalle8690 no, pounds .
225, 7 maybe 8 reps on a good day. At 72 I'll accept the reality that it's a steady slide down the hill, but I'll be grinding all the way down.
Absolute beast.
69 years old , 16 reps with 100kilos, max 1 rep 138 kilos, failed attempt 140kilos last week.
Impressive.
Your strong not just for your age but in general good shit
225lbs x 7 at 72 is inspiring!! I hope to be like you some day.
I can do 275 on the bench, and 365 on the Smith machines... but I'm 53 and I've been lifting since I was 10... people talk ish, but me lifting 225 almost brought tears to my eyes, it took that long to learn what worked for me, years of injuries, years of protein shakes, years of going to the gym consistently, years of asking people for advice, years of working the gym into my schedule, years of getting enough sleep. Everything is easy in theory, doing it week after week, year after year is quite different. I barely acknowledge anyone in the gym, because I'll look tomorrow and they're gone forever.
good stuff man
inspirational read, respect ++
Smith machine bar is 10 to 15 lbs not 45 lbs.
Just at one year bench, I hit 210 tuesday. Almost did 215, but I also unracked myself and had been benching for 20 minutes, so I had burned a lot of energy. Well, I am for endurance as well. My back had been hurting so had a weight belt on, had bad allergies affecting breathing, all that shit, still moved up from 205. I am 67. A year, 4 months at gym. Nothing before that ever. Should get to 225 this summer.
Never feel bad in the gym. I know kids that can't bench 225 for more than a rep or two that shit talk younger and older folk that can't put up a plate and its embarrassing for everyone. Like their 225 for a double is a joke to some WOMEN and they don't have natural test. Getting in the gym is what matters. Do you booboo.
Honestly, I want 315 for the same reason I originally wanted 225: bragging rights. Something about moving three plates just strokes my ego.
Same
hitting 225 for the first time felt better tbh and i hit 315 at 170 pounds just recently
Why not 4
Then once you get 315 you'll want 405. What's the real purpose?
@@tmjz7327 The constant pursuit of improving oneself? The reward of seeing improvement in your own strength is reason enough to push yourself. But if you have to ask, it's likely that you'll never understand, regardless of how I explain it.
I go to a commercial gym and I usually do a top single and then rep out 225 for sets afterwards. Currently up to 225 for 8 with a pause on a good day, trying to get to 10 atm, but even just this gets looks in the gym as I'm not a big fluffy dude. Social media definitely skews people, 225 is NOT common in most gyms, and hitting that for reps is something to be proud of, especially if you have shit bench genetics.
Word, and well done man. 225x8 lean is strong.
@@synchronis346 In my gym there are only 3 other guys I know who regularly bench over 225. One of them regularly over 315 for reps but he is huge and looks like he's built to bench. But thats out of hundreds of guys, the rest are all in that like 135-185 range. And occasionally you see the random dude who bounces and hip thrusts 225 for 1 up by pure luck to try to showoff to his friends.
LA fitness, 24 hour fitness.
I travel for work and lift in mainstream gyms. I'd sat 80% of guys are doing reps somewhere from 135 to 225 lbs. Above 255 is in the top 2% of all male lifters. Obviously competitive power lifter gyms are different.
I can do 275 on the bench, 365 on the smith machines... but I'm 53 and I've been lifting since I was 10... people talk ish, but me lifting 225 almost brought tears to my eyes, it took that long to learn what worked for me, years of injuries, years of protein shakes, and years of getting enough sleep
When I was younger I could do 225 for reps, but it took a long ass time to get there, but I was also only 165lbs. I'm in my late 40s now and started lifting again after not having lifted for 20 years. I could only do 135 for 8 reps when I started, but after about 6 months of only benching 1-2 times a week, I'm almost back to 225 for reps, but I also weigh 200lbs now. People don't talk enough about body weight, it's not like I'm fat (I'm 6'1"), but just having an extra 40lbs of mass makes strength gains come soooo much faster.
I increased my bench press by 88 lbs in 9 months (from 132 lbs to 220 lbs) while weighing 154 lbs. My friends call me a monster, but I still struggle to see it as something truly impressive, maybe because I see all those teenagers on social media benching weights that most adults can't. But when I look back at my progress, I feel happy knowing I've come a long way and achieved something I never dreamed of as a kid.
Alex promoting Barbell Apparel:
“These look amazing for any lifter that doesn’t skip leg day”
*Shows footage of himself shirtless doing pull ups*
As Kevin Levrone once said;
"I'm gonna show you guys my leg day - first up is dumbbell bench press."
People with short legs usually don't need to train them as hard.
I have short and big legs+calves and they grow with just anything.. they were getting so big that I had to stop training them... i didn't wanna look like those new men's wellness lifters. Plus the inside part of the quad (forgot the muscle name) kept scratching on each other while I walked 😂
😂😂😂 😂 Well I've had many squat sessions in these jeans but those wide grip pullups just look cooler, plus you can see the legs without shoving my behind towards the lens (got complaints about that lol). Ironically and on a related note, many pullup bros do skip legs so the footage is fitting! @alihasanaxe4936 Lmao love the Levrone reference
stinky but @@AlexLeonidas
Been following you for almost a decade (Alpha Destiny days) and you're definitely* an elite bencher. You've hit every variation know to man and pound for pound your bench strength is insane.
Think this was the first video I watched lol:
"How to Fix Muscular Imbalances on Bench Press"
You've come a long way. Glad to see you're killing it bro.
Defiantly? How is he being defiant?
@@justmarc2015he's defying benching standards. A definitively defiant bencher
Man that was like an early 2014 video!!!! Thank you for sticking around and believing in my vision, your support means the world and we've both made all kinds of gains. With non stop effort, and defying what average gymgoers thought was unrealistic.
It's funny how fast time moves. I would've been watching you since sometime in 2020. I don't think about that as a long time ago at all, of course. But before we know it, I will have been watching for a decade too. Unless you post cringe, of course. Because then, you would lose subscriber. 😎@@AlexLeonidas
Yup I been watching since around the same time. I appreciate the insight as a fellow natty showing us that these things are indeed possible
I was in a commercial gym again for about 4 months last year. And i got reminded that its still pretty rare to see people rep 225
In a commercial gym at least
Same in my experience.
You have a few guys that can "bounce" 225 off of their chest for a PR. And then there's a couple of guys who can do 330+. That's it. Most people hit the 175-195 range and stay there indefinitely.
What??? When I look at the online calculators, they say that 225 for 5 is the average...
Edit: I workout at home, so I don't have personal experience with what it's like at a gym.
It's always shitty bounce reps, rarely seen a lean guy do proper paused reps@@TheBobes
@@adryncharn1910It is ‘average’ for people that are serious lifters which means they are at least on a program with progressive overload, timed rest periods, etc and they have trained consistently for 1.5 - 2 years. Obviously dependent on body weight as well. This ‘group’ is a very small percentage of gym goers for normal commercial gyms. Of course you will see more in the more ‘hardcore’ weightlifting gyms. Most gym goers in commercial gyms are there for cardio. And even people you see that are ‘strength training’ are going on random machines and just picking a weight and doing a few reps until they ‘feel their muscles tiring’. Not going anywhere close to failure. You will be surprise how many people will just continuously use the same weight for over a year for say bicep curls (10kg). They treat it like cardio. Like they going to the gym and do 30 minutes of running and 2 sets of 12 bicep curls with 10kg, same thing for a year and that is ‘working out’. They have zero concept of progressive overload.
And these are already the ‘stronger’ people at the gym because at least they do some weights and are consistent. And they also look decent because they are a least consistent (and also have a consistent diet).
It is like asking people their ‘average’ salary at Google headquarters and comparing the average to the general public.
I'm Larson close gripping 225 paused for around 12 reps but I feel stronger in the close grip position as I got longer arms. Might be time to walk out my grip a little bit
I just want to let you know dude you was a huge help in my teens 17-19 your videos helped me lose about 65kg whilst building my body I was 145kg and got down to 80kg , I’m now back up to the 115kg range because life happens prioritising other things happen especially in hard life situations, love the name change from alpha destiny .
Smart man creates complexity for maximum results out of simplicity.
225 for reps is all you need. Good stuff Alex
All you need for what? Everyones goals are different, and everyones situation and genetics are different. It's never that simple, it always depends on the specific situation and person. 225 is simply not enough for my amount of strength and muscle mass, that's just the truth.
For smaller guys, yes. When you`re well above 6 foot and well above 200ibs, you can bench 225ibs for reps after like 6 months of training.
225 is a joke after a while
I'm on my way to reach 315 and there is nothing that will stop me.
My max is 253, and i want to reach 315 this year. What is your plan?
@TheySayISoundScary So ?
Chuuch
@@jonatanolsen37 I tried a lot of things. I got stuck at 295 for the longest. I ended up working up to a single heavy set of 5, like I could only get 5 and no more. Then I would do 4 drop sets at 80% of that. I would try to go heavier on my set of 5 each week. This worked for me and got me over my plateau. Hit 315 this year.
Me too! lets do it!
Did 225 for 10 solid reps under control. Age 73 and was very proud of that unfortunately suffered some really serious medical issues and have not lifted in over 2months. Hopefully can recover and climb that mountain again!
That's really impressive. Best of luck with your recovery.
Very impressive
225 for 10 easy reps is a goal
For Bodybuilding, you can say 3x10 with 225lbs is a better/more focused goal than 315lbs x1!
I'm working for a 315 lol
I just got 185 for 32 rest pause reps tonight lol 😂
I just posted video so his timing is perfect to make me feel weak 🤦🏽 lol
Same
I've been working out for 6 years but I bench 215...
@@mrsmuuve holy shit, if u would put that in a 1rm calculator, you'd easily get the 315
Never change alex
G
Much love OG
Kid takes performance enhancers
They all do.
Bro looks legit like a totally different person from 5 years ago. Good going brother. Keep up the fantastic work both on the channel and the awesome info contatined therein
He looks so much younger. So much less cringe these days when he prob doesn’t feel a need to act all alpha and shit anymore
I actually had an idea of only going up to 225 on the bench but just increasing the rep count each month as a way of testing progression while still getting a little more volume than just maxing out.
That would work for a long time!
this is literally my training modality for my core lifts pretty much only differing that i do slowly progress the weight slowly but surely.
2.5s are priceless
I think thats a good idea. You also have to think about how your joints are going to hold up as you age.
Great video, I’ve been watching for almost 10 years since I was 14, you have come so far since the beginning!! Keep killing it Alex!
61, and do sets of 6-8 with 225. I would love to get to 315, but I worry about injury and do not want some big bulk.
Now, trying to keep pushing for higher reps.
DOING HIT and love it.
You got this, keep on pushing even further beyond!!!
61 might be a bit old for a big bulk. I'm natural and to get to really really higher numbers, it took some big bulks and big cuts multiple times, but I bench over 400 for couple reps. I dedicated A LOT of time to get there, but I do have very very good genetics for strength and muscle I'm 38. I weigh 230 right now. You're doing great for your age though. I wouldn't risk your health on some big bulk just for strength at 61 in my opinion.
yeah im around 50 and now a little more careful. I did some one or two rep maxes on weighted pullups and now tendon soreness for weeks. Bad idea. Keep to the system, be prudent, use the 1 rep max calculators - they are reliable. No need to prove anything. You just know you can do it.
I’m 56 and just hit 225 for 2… I’m more dedicated to the gym and especially my form… goal it to hit that 315 !
Started 8 months ago at age 51. Started with 60kgs, took months to get 3x10. Now at 90kgs 3x10 and just started going 100kgs x 5 then dropping back to the 90kgs for 3x10. However I just don't feel it in the chest.
Regardless of what you feel, that is a MASSIVE improvement especially at your age.
For more chest activation I would watch: ruclips.net/video/5kpAhRJntYQ/видео.html&t
Well, I've been mogged.
@@TheBcoolGuy I just had to look that up 🤔🤣
I just feel it in my upper arms.
I'm doing a 3-5 reps 3-5 sets program at the moment. This always feels like the best way to go about building lasting strength
I don’t understand why more people don’t use safety arms, such an easy way to push yourself to failure without having to worry about getting crushed
I only do a seated selectorized machine (or I'd do a hammerstrength one if my gym had that). There is probably no more popular lift with the potential of danger (and no 'carryover' to anything done irl) than the lying on back bench press...If a person just wants to develop some pecs and chest muscle tone, the machines work just fine.
They are rare in nature
I wish all benches came with them. I don't get it either.
The power rack is used by squatters or people doing ohp or rows already and takes more set up dragging the bench over to it
I got from 135 to 225 in the last 10 ish months. Hoping to continue making progress for the next few years (albeit at a slower pace most likely).
That’s amazing bro just curious though what are your stats if you don’t mind? (height and weight) I’m 5’11ish and around 185 but have failed 170 three times for bench press although my overhead press one rep max is 135
@@JaydenSmith-vg2de I’m 6’0 165 and just turned 16. I’m currently in the process of getting my learners license while typing this comment lol.
@chonkeboi I was about to insult you, but when I thought about it that's actually pretty good. Good job.
That's perfect progression my bro!! Mine was quite similar, and at your age looks like you'll be repping 3 plates as an adult.
Told you so in advance, facts.
I wish I had that good of progress as a beginner, stand proud
2 years ago I tore my tricep going for 100kgs (225lbs) for reps after a long plateau. It forced me to bench in the SM for about 3-4 months with extremely strict form and bar path while my tricep was recovering. When I came back to regular benching, I started from around 90kgs (~200lbs) but my bench rapidly shot upwards to 115kgs (255lbs). Now I rep 130kgs (285lbs).
1/2/3/4plates for 5 (ohp.bench.squat.dead) great standards to shoot for that should make it undeniable you lift for 99% of people.
If you can get to 2/3/4/5 or like 2/4/5/6 then you’re definitely a real serious lifter. But 1/2/3/4 is great to aim for the average person.
most men should be able to hit that in the first year
@@chonkeboi Yeah 2/3/4/5 and beyond things start to become unbalanced toward upper body lifts
@@BigBADSTUFF69 definitely wouldn't say most for 5's
@@BigBADSTUFF69 nice drugs you are on, where can I get those?
Its a funny thing because i remember hitting 225 for the first time. I have never been happier in one moment, it was almost euphoric. As a skinny kid growing up this was insane for me at the time. Now almost 2 years later im able to rep it for 10 and 315 is the new goal. But even now getting under 225 is always a cool moment. Dont let gymflation get to you because 225 is a solid ass bench, but dont let it limit you either. Despite what people say, 315 is possible natural. Always keep going and never forget the milestones you hit along the way. Its part of what makes lifting and personal progress so special.
I started benching at 62 yrs. I’m 69 now battling leukemia the last 3 years. Benching 225 x 2 reps with strict pause. 245 1 rep max
Wow with leukemia at 70? Amazing. I hope you win your battle with leukemia and keep grinding. You're doing awesome.
I've been training very seriously for over 1 year now. I'm trying my absolute best to follow a good bodybuilding program. I've been doing everything right, tracking my calories, eating 1 gram of protein per pound of body weight, eating nutrient dense foods exclusively, 12-24 sets per day, 5 days a week, I take 1/3rd of my sets to complete muscular failure, ECT. I Bulked at a steady pace, and I gained about 32 pounds. I don't know if I'm gaining muscle at a good rate, or even gaining muscle at all. I am planning on cutting eventually, and I hope I actually made significant progress for bulking for over 500 days. (no mini cuts or plateaus when it comes to weight gain) I don't know how much my bench press will suffer when I cut back down to 135 pounds or so. At January 1st 2024 my 1RM was 155 pounds paused @ 137 BW. I hit a PR on August 2nd 2024 of 185 pounds paused @ a BW of 156. (all my body weights are morning fasted) I never go under 8 reps for any exercise, and never go over 16 reps. What I wanted to know is this normal progress or is it slow?
The truth is nobody else cares how much you lift. Risking a life changing injury because you think they do is just dumb.
As an older lifter who has gone through ups and downs in the gym and with my own personal health, I agree with you 💯
Do you think people who lift heavy weights do it because they want to be strong or do it for clout? You’ll notice people lifting heavy weights without the tripod set up without a gym partner hitting 315 for reps do you think they care about what others think or are they there to improve on the goals they have in mind?
Wtf happened to mans bar
Completely agree with you Alex and your words mirror my experience as well. My current working sets are just below 2pl8, I'm working with 200lbs (90kg) for 4 sets of 4-8, usually in the higher end (7, 7, 6, 6, etc.). I've been doing that exact weight and rep scheme for a while, many months, and adding a rep every two weeks. 1RM testing revealed I could press 235lbs or 105KG for 1 rep. I'm still a long ways away from 2pl8 for reps but these past few months have done tremendous progress for my chest hypertrophy.
225 bench is the right of passage from boy to man🎉
Hell yeah, it's a must do in my books
Im 40 and started working out last summer for the first time in 3 years. Recently reached 225 and do 3 reps currently. For my age and long layoff, im pretty happy.
At 185 for 10 right now. Can’t wait to hit 225 for 10!
that's pretty good, you could prolly hit 195 for 7-8 and bring it up for 10
That's a solid base right there, keep it up!!
U got 5 months tops
I've finally committed to training the bench properly after struggling with it early in my training career on a 5x5. Bulked up from 160 to a comfy 180 @ 20ish% body fat and and I've been able to add 5 pounds every week since I got back to it. 190 for sets of 3 next week! 225 and beyond is in my sights! After I hit that I will do just what you mention and cut down to my preferred 12-15% body fat and proceed to keep (re)building from there.
I'm told multiple times a week "you look like you lift" or "what's your max bench" or similar comments about looking bigger than the average person. I always bench somewhat close grip and Larsen and I don't use over 225 in my actual training. I use lower weight for reps. I can definitely hit far above that but it's not even necessary for me to use 225 for my working sets
Oh yeah with 225 Larsen for reps you can probably already bench 315 with powerlifting technique, or are very close to it. Work sets is legit.
@@AlexLeonidas 100% brotha
@@davidliftsheavycircles do you think 200lbs for 10 will grant that "you lift" look?
@@naughtiousmaximus7853 depends. I also never drop below 20% body fat which definitely adds padding to the muscle and creates a full look. I don't think I'd get the same compliments at 10 or 12% body fat. But there is only one way to find out right?
@@davidliftsheavycircles facts, my goal is to be around 15% bodyfat so I guess I just have to put in the work and see for myself
Im skinny and older ...36 now....2 years ago I was 135# 6'2....today I am 169, recently benched 200 .... but I am grinding hard to get to 225. Maybe it will never come , but I am sure enjoying feeling like a man for the first time in my life. Almost there.
I've watched you for a very long time and this is something you might not hear often because I bet most compliments are to you strength and physique but I have to say your body language and speech in front of the camera has improved insanely.
The production value is night and day compared to your older videos.
I'm going to give these tips a shot. I'm 47 223 lbs or so. I rep with 255 for sets of 8. To failure. Sometimes 275 for sets of 5. Im going to drop the weight to 225 and see how many reps i can do for a while. I dont know what my one rep Max is. I'd be interested to find out, but i lift alone. I did 315 for two just for the heck of it but i had one left. Thanks for the video
47 years old. 250lbs. Been lifting maybe for 5-6 years. I am able to get 225 x 15 on my first fresh set. Then work up to 275 x 5 on the last set. Yet for years now, can’t get 315 for more than a double. Guess my ship sailed. Wanted 315 for 3-5 so bad it’s all I thought about. I was absolutely fixated. but gotta be realistic. Age always wins. Anyways, great video as usual. Some of the best points clearly explained can be found on your videos. Keep it up.
These numbers are amazing for your age, I can’t bench 315 as a 25yr old that has been lifting for 7 years
If you can do 225 for 15x how can you not do 315 for 1 that doesn't make any sense?? I think you need to tone down your warm reps before you jump into your working
@@MrSolomon21368 bro I have been stick for YEARS. one time I got 315 for a “triple”, but truth be told, the third rep was assisted up by the spotter so I don’t consider it a true triple. I’ve been in a plateau for years.
Don’t
Keep pushing. I did my best at age 49. Currently weigh 216lbs and repped 315 for 7 at age 54. I lift at home and never realized 225lbs was not common.
@@robertbartlett4674 225 is NOT common?
I remember how stoked I was when I hit 185....then 225...then 275...and then 325. It's a work in progress that requires one to just keep at it and never give up. Definitely mix up the reps, tempo, and increment pounds added.
I want 315 so bad. It's literally like all I want out of life at this point. It's bad
Keep the beard bro 😢 - beast mode 💪🏼
Very realist view, love the honesty bro
Did this guy use to go by alpha destiny?
Lmao he did just verified
I agree with this so much. My chest has grown a lot, and I used to aim for heavier weight. But now (after injuries) I focus on higher reps with more comfortable/less injury prone exercises. Been doing more dumbbell presses and tricep press machine (which my chest responds to quite well) as well as some more inclined bench/overhead press.
I still bench, but I got to be careful. I used to be a hard drug addict and lived on the street, and during the time I got stabbed. It screwed up my left shoulder, and on top of that I have rotator cuff issues in my right. So I'm going for high reps first, THEN once I'm good and safe with that weight, start adding more weight to the bar. I hit 225lb for 2 reps almost a year ago, since then (and elbow tendonitis, which finally resolved) I have been doing the higher rep ranges in between 165lb to 185lb at my heaviest. For all I know my one rep max has gone up a bunch. I just can't afford another injury right now, as I started a new job and have another unrelated health issue I'm dealing with.
That's awesome. I have Poland's syndrome so I can only bench 110 at most but that won't stop me from building body.
Great video alex. I often watch your power of adding 1 rep video for motivation to keep my ego in check.
Hit 225lbs for 5 about 1 week ago for the first time. I've been in a near constant calorie deficit for well over a year. And even avoided the bench press due to elbow tendonitis for a while. But I hated how weak I felt while doing it or when people said how much can you bench bro? I failed at the 5th rep for several weeks. But I hit it the last two times that I've done it, and easily did it on the decline bench as well with reps in reserve.
My next goal is 6 reps, and I'm gonna keep going until I can get to 10 reps. I'm sure it will be a long journey, but I'll get there eventually. I actually feel the strongest on close grip, rather than with a wider grip.
175 at 62. Natural and lifting steady since 16. Still got a 290 bench. All my joints are good but have arthritis in my right knee so cant squat with weight anymore. Getting old sucks
HEY! TIP FOR THE VERY TALL GUYS. I’m 6’9” with obvious long arms & couldn’t unrack 185 on your standard bench press. It felt awkward because I had to unrack it at the half rep range due to my long arms. I moved into a squat rack for benching so I had more options of where the bar would be racked. Suddenly I could get 225 up for 1 rep.
Good luck finding open squat rack and empty mobile bench
I managed to finally 1 rep 225 @ 173lbs last week, when I initially hit did for the first time when I weighed 197lbs. Confirmation to me, it’s muscle moving the weight and not just my mass overall. Looking forward to actually doing that amount for reps.
That’s amazing bro. Just curious do you also do strict overhead press and how does it compare to your max bench if you don’t mind?
@@JaydenSmith-vg2deI recently did my pr for ohp and it’s 135lb. I’m 5 10, btw.
I can do 3 sets of 5-7 standing OHP with 135 but, I still can only bench 225# 1 at a time. My shoulders were always better than my chest, though. Also 5''10 - 178#
@@UltimatePower01
@@shotbythebeardsheesh nice, you must have a strong core too. I feel I have great chest genetics and shoulders second.
The behind the Neck OHP is Goated🔥 included them a month ago and already almost hitting my normal OHP numbers
My Shoulder feels betterthan ever 🎉
I like it aswell, but i am afrais if increasing the weight. What rep range do you use?
@@jonatanolsen37 Bro I tried it now for longer ,it’s even better now 🤝
I do 2 sets 8-12 reps and currently pressing 70kg
You always gave me a really good feeling about your character and personality. I'll always be a fan Alpha Destiny.
Almost at 3 plates myself. Age 51, bodyweight 170 to 175. I almost hit 315 a few times over the last couple of years. Came within an inch of full lockout ---left side was good but right was just a smidge out. Maybe it's kind of a gym lift 315, but I only could full lockout lifts with good form. My best clean rep is 140kg, two years ago. I can do a few week peaking session and get to 300 to 305 pretty easily, but that extra 5 to 10 pounds just seems like 50 more....hope to go for it again later this year after finishing up a few months of bodybuilding oriented blocks, then back to a power focus. For 225, I do 10 to 11 reps and have done 275 for 3, so I'm knocking on the door of a clean 315. Maybe I should bulk up to 180 or more to make it easier, but I look like a blowfish at that weight, lol.
Paused reps have been a revelation for me.. could do 10 pulls with no kipping...added that pause. Reps went down to 4 with good form....gonna stay on paused reps for all my calisthenics movements.
You are a top tier orator dude 💯💯
Really great advice sir!!
Progression scaling really only starts once you’re out of the novice phase bc we’re making a lot of strength gains whether or not we put on muscle at that stage. Interestingly the higher you go the less significant the jumps are. 80% of 500 is 400, 400 320, 300 240. If we were thinking of these as bench numbers it adds up perfectly with how long it takes to see a noticeable difference
The way you mentioned the percentages and scaling makes a ton of sense bro 💯
Considering how poor my bench has been I am happy with a 1rm at 225 incline. Can do 40kg for like 8 reps or so on incline with dumbells with very deep rom. Feels like a huge difference.
For an incline that's not bad at all
I am a natural bodybuilder, I have an 8 RM with 225 bench at around 180/185 bodyweight press and had been benching 225 for years. Spot on about specialisation. I know I could achieve higher level of strength at this point but I would have to bend the rest of the programme towards this goal and I have to prioritise overall hypertrophy rather than a specialised lift. Great video 👍
In case someone comes here later on like I did, and wants confirmation... this is the best advice Alex has ever given. He's exactly right, and listening to him here will get you phenomenal gains at a reduced risk of injury all while increasing your strength. It's honestly an incredible find.
And yeah... lol... exercise science is kinda catching up to confirm what we thought all along (lengthened partials are OP).
Great video Alex, couldn't agree more. I feel like the chest lags behind a little until you start hitting 225+ for moderate to high reps, at least for me.
Another old lifter, not a body builder, just for being strong in my senior years. My 73rd birthday is staring me down. My normal bench workout is two sets of 8 or 9 with 195#. Today, it was two sets of 5 with 205#. This is more or less where I've been for a couple of years. Don't skip leg day, it is more important than the bench press.
For hypertrophy DB press>barbell press IMO.
For the simple fact that you can train Alone and get closer to failure without any risks.
But if you have fun benching keep doing them.
What about incline db bench ?
I don’t feel it as much as smith incline
Personally I'd say smith bench > both DB & Barbell. You can still train super heavy safely on your own, while the added stability allows you to really maximise tension on the pecs and grind out the final reps hard
@@onetwo8847 sure, maybe, I can't really give an opnion on those, i do incline DB press and flat ones i don't usually do presses on the Smith but that's just because I train in a comercial gym with only two smith's available, plus you have to also drag a sit there.
With a power rack this isn't a problem, you saw me fail many times in this video
58 repss in my prime, drug free, no sleeves no wraps. Trained for it for a local competition. Hit 48 at the competition but continued training for a couple more months and hit 58.
All depends what you train for and what kind of results you want. Ultimately you have to do whatever technique, rep range, volume and ancillaries that facilitates your body achieving what it is you are chasing.
Well said, my ferrous friend... as Bob Gajda said, 'Most guys with their big benches have V-8 engines in their chest muscles, but V-4 engines in their backs.
Last summer, I started benching consistently for the first time in my lifting journey, and let me tell you, my pecs have exploded in size. I started at 72kg for 7, and in my last workout, I got 87kg for the same reps. Nothing has been more valuable at stopping my chest of being my worst bodypart by far. Goated exercise.
It’s naturally achievable for literally all able bodied men even up until the 60s naturally. It just requires work. Old gym buddy of mine was 5’ 2” 115, single digit body fat and got a 230 1rm bench and a 305 deadlift. He actually did 315 deadlift but was 120+ at the time. Not his job. Just a passion like most of us.
Probably past 60 too. My dads pushing 63 and he’s getting there slowly, almost got 185 for a double
Based on what I'm seeing with many seasoned natties, I would agree!
I need everybody to understand how important cardio is to your weightlifting journey. Even for the big boys, you need to do at least something. I spent three years lifting, with minimal cardio. I could do 225 pounds for five reps, and the past year I’ve taken my cardio a lot more seriously and now I can rep 225 for 15.
225 is subjective too. For body building, I'd say doing a full 10 reps with control & w/o momentum, with a slight pause at the bottom is ideal so you're also not wasting reps along the way trying to get there
People definitely underestimate what certain weights on exercises mean depending on how you do it (form, tempo, rep range, etc..)
The buffalo bar is a game changer. 2 inches is a lot…. Trust me.
My wife says the same thing...
Awesome video, very inspirational
Firm believer bridging the mental gap between anything < than 225 is the key. Once you hit 225 x1, somehow a few extra reps happen over night. Jumping from 225 - 295 took 3 months v. the year it took to go from 135 - 225.
3 months is insane
Im 55 5'9" 157lbs..and went from 85lbs for 10 to 145lbs for 10 in two years........max bench last I tried was 180lbs for one.....I was on my own so didn't attempt another lol...always great vids.
I've been struggling to hit 225 for years but I have not trained consistently, and I'm always put off because I have crap genetics - I'm light boned, tall, and not naturally strong. I managed to reach a 210 single about four years ago but didn't stick it out. I'm back training again very consistently, hitting the gym 4 times a week, bench twice, working on my accessories and being patient and careful, and this time I'm determined not only for 225 but hopefully 275 eventually. I'm just not built for 315 and I've made peace with that.
I was 18, 6'2" 155 lb with practically no muscle when I did 225. I think you need to be well above that to look like you ever worked out.
Recently got to 225: aged 64, post cancer (surgeries and chemo) and a total knee replacement.
When I started 18 months the ago I could barely bench 95lbs.
If I can do it…
I dunno, is it my genetics or my hard work? Probably both.
What was your program?
It took a while to see why NFL combine bench is capped at 225 for max reps and not max weight. Most people will get more out of 225 x 15, 20 than trying to risk injuries going for 315 or 405 for 3
My 1 max rep bench used to be 385 and used to rep 225 25 times when I was 22 years old. It took me 6 years from HS but it is possible for those thinking that is isn’t just takes a lot of time, so don’t give up y’all.
As someone who stays humble and always tries to get the most out of the same weight I just ain't a fan of strength standards cause I could slap on double the weight within a few sessions to train with average OK form.
Don't let most gains coming in stop you from pushing further. Keep it fun
Still improving. I surprised myself by doing 3x3 at 225. I rested three days and lifted 1x5 at 225 !!! I’ll be 70 in August. Leukemia is not holding me back.
Hey Alex, can you make a video on how to specialize for 6-8 on a muscle group like delts? Strength standards, volume, what to do with the rest of the muscles in the mean time?
Instagram and youtube keeps me humble which I like but it’s also nice to know that I’ve achieved something with a 260x6 bench.
Ig is just roided people
As you get older, you realize functionality and strength are what matters most. It's okay to lift heavy, but you should spend time stretching, eating good quality food, and sleeping as well. Icing up or taking a really cold shower for 2 or 3 minutes after a hard workout for a few days prevents swelling, and it is also good to prevent soreness.
Hit 225 today. 170 to 225 bench in 8 months. Not sure if 55 lbs in 8 months is the best progress but I’m hyped up
The weight thing is for real! I cut from 220lbs at 25% bf to about 180 lbs in 8 months maintained my strength doing 225x15. I found using this lying chest press which allowed me to get deeper really helped since it wasn’t limited to the bar rom hitting my torso and no spring.
Deficit presses ftw!
You know sometimes I get embarrassed when I set up the anterior delt press, dead bench or use plates to increase ROM.
I just think of alpha destiny and Jeff nippard. Imagine walking into a gym and seeing these 5 foot 6 monsters hurling heavy weights looking stout and stacked as hell. Some might think it’s funny but I’m sure they both had to do some crazy shit to get to we’re they are now. I’m sure they both looked stupid to people at some point. But look at these guys now there natural beautiful physiques and truly hurculean lifts..all done naturally mind you. Thank you guys for inspiring me to push foward. I used to be 245 lbs at 5 10 maybe about 30% body fat😢! Now I’m 200 at 16 percent body fat. Best lifts squat 385 by 7 pause poverty bench 245 by 8
Deadlift 455 for 4. Shoulder press 200 for 6..
Thank you Alex!
Was a proud moment today...got 315 for 10 times. But once hoi start repping 225 for at least 6 to 8 times you're only going to keep going up with consistency. When I started training my shoulders and triceps more...my bench sky-rocketed.
I JUST got my bench back up to 225 after being inconsistent for years. I won't lie, it felt good mentally lol. That is definitely a workable weight.
I was at 90 when I started going to the gym in january and am now proudly at 175, I aim to reach 225 in the next two months atleast as my PR
started training bench for the first time recently. i'm big and physically active, so my starting point is repping 175 and max 210. will update in six months.
Started at a measly 40kg 4.5 months ago. Took me over two months to rep it out for 4x10 though 😂 switched to a 5x5 and have been consistently adding 2.5kg since and reached 60kg last week with my last amrap set reaching 8 reps. Linear progression like this probably won't last much longer but I'm really hopeful of reaching my second plate before the end of the year.
Did you go into a calorie surplus ? For 5x5 ?
Roughly 250kcal surplus though I haven't been super consistent on the diet part I'm afraid
I like your style, good video. I'm doing 200 right now, somewhat lean and im still losing weight but to aim for 225 like you say seems good
225 incline bp and 225 total weight chins, both for 8-12 for the nice upper body.
225 total weighted chin up for 8 reps is a much easier goal incline benching 225 for 8.
Hit 315 recently. Feelsgoodmayne.
Reps?? Nice!
Hell yeahhhhhh, welcome to the big 3 plates club
@@plentyoflife8504 Just 4 for now but we all got to start somewhere.
Alex can we get a lengthened partials guide? I’ve seen it mentioned relating to other subjects but I think we’d appreciate hearing your lessons directly
Just hit 225 @ 18yo after 1.5 years training
About right. I will likely hit 225 at 1.5 years trying bench, but I am 67 years old. I didn't get the memo to stay active stretching with bungee bands.
nice point of view, W vid