Week two was another successful effort, as out lifter was able to complete all 10 sets. Just because you can do 185lbs for a set of 5 does not mean you can do the same workout the very next day. The 10 sets of 3 were too easy for me and seemed to be less productive. This program provides for the same 30 to 35 total repetitions suggested by many articles for muscle development without over use of the joints by providing the 90 second cool down between sets. Im trying to get a better squat max since i havent squatted in a while. Congrats on your 10 kg progress, and hopefully others can benefit from your experience. On average, you need to do anywhere from 20 to 21 reps of the bench press exercise with a weight of 135 lbs to lift 225 as your one-rep max. Are you doing more than you could the last time you worked out? Eight reps at 95 pounds. Boost Your Bench Press in 6 Weeks | Muscle & Fitness No, don't add in any more arm work. Here you can see the case study from Max Strazny where he documented his Bench Transformation from 135 to 225 in less than a year. - Deadlift (not my exercise, so progress: 100kg x6 -> 110kg x5) Thanks! - Seated calves You can still train hard and smart by using your past training experience. I have a friend who hit a 225 lbs bench press within a few months of training. In six weeks, we can help you hit higher benchmarks (forgive the pun) and put up more weight than youve ever been able to before, so that the next time someone asks you how much you bench, you wont have to lieunless you want to spare their feelings. This means that the most accurate prediction of strength happens at 5-RM, and the accuracy of prediction gets worse (around 90% accuracy) with increasing repetitions to failure. Did the program Steve is also known as a powerbuilder. Deadlifts - You will perform 3 total sets, with your last set being the heaviest. - DB biceps curls (progress: 10kg x10 -> 16kg x10) In this 30-day periodized program to help you bench press 315 pounds, you'll be benching on Mondays, Thursdays, and Saturdays using weight based on a 315 1RM, multiplying your 1RM by the decimal . Continuing to do more each workout, somehow. Apply Williams' tenets to the following three-days-a-week program by Elliott Hulse, C.P.T. Read more: How Much Does Triceps Contribute to Your Bench Press? Now I am shifting my workout routine to maintaining and weight lost prior another surgical coming up in July of 2021 and then back to this program in January of 2022 at age 60. My BW at the end was 99 kg, BF unknown but I geuss arround 14%, Hi. Yes, it's an aggressive goal but also attainable. And while I made this change, I still decided to commit to paused bench presses. Now, benching twice per week, doing 3 sets x 5 reps and adding 2.5 kg / 5 lb every time you complete all reps will be enough to take some of you all the way to benching two plates. Rest between sets will be 90 to 120 seconds; no longer or shorter. Its not just hitting the gym once a week and hoping for the best. Here you can see a case study from Kristian on how he went from benching 135 to an impressive 225 for reps. My physical therapist told me to rest initially first and then to slowly ease back into it. I hate to use this answer but it really depends on a lot of things. at 180 pounds it is recommended that u focus more on reps before strength. I have also tried benching 4 times a week and could not find a groove of how to properly distribute my volume without feeling horrible the next day. I took my bench from 135 5x5 to 225 3x5 and a 1rm of 250 in 12 months. It refers to using two 45 lb (or 20 kg) plates per side, including the 45 lb barbell, which adds up to 225 lb, or 100 kg. A year later, we have weight training for gym class. Getting stronger is not just to be able to lift more weight, but also to balance your stress, sleep, and nutrition. Andy. I did pull-ups and dumbbell rows as my two accessories for the last three months. 185 - 225 bench - Bodybuilding.com Forums Step 1. The Best Push Day Workout Routine For Strength & Muscle, Intermediate Deadlift Program, 2 Days/Week, 6 Weeks, Dumbbell Quad Workout for Strength and Mass, The bench press is by far the most popular exercise among the 50 000+ active users of our app, and we have tons of. I failed at last sets, I can do only 3/ 2 reps for 2 each weeks (twice trial, I could lift less than the past week! Along with that there has to be an honest and un-delusional evaluation of self. You can imagine it takes a lot of mental strength on my part to start a new bench program. s 150kg. 240x3 Predicting the 1-RM equation is accurate for bench press, as long as you stay with no more than 10 repetitions range. If you are getting the results you want, and your body feels good, then keep using this program. During week one, you will perform 10 sets of 3 reps with your starting weight. He gave me some strengthening and warmup exercises to do. ; Focus on compound movements - Lifting big weights increases testosterone levels, which acts as an anabolic stimulus on all of the muscle groups. It is not necessary to train sets to failure. If you de-load this could be run longer. You would not be training as hard as you should be. The closer you get to your genetic ceiling, the slower your results will be. Muscleandfitness.com is part of a360media Fitness & Health Network. The easiest way to do this is to increase your training volume slightly. Besides competing in powerlifting himself, he coaches both beginners and international-level lifters. On the other hand, week three was a struggle. Depending on your genetics and eating and training habits. It refers to using two 45 lb (or 20 kg) plates per side, including the 45 lb barbell, which adds up to 225 lb, or 100 kg. just do the amount of weight u can do 10x10 of. Over eight weeksfocusing on form and pushing your reps to failure on every working setyou could add up to 35 pounds to your max bench. For the 10 x 3 sets you: Bench Press Shrug - Do not perform this exercise without spotters. Make sure I improve every week. Can i benefit from this routine while doing a lot of sparring And cardio. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. My bench press is about 180lb. And the contrary if you are a big dude. With that said, there are still some best practices that you should start by trying. 29209. To have a great bench press max, benching 1.5x your bodyweight is a great long term goal to achieve. Set the safety racks so that you can squeeze out under the bar if you fail. Perform each exercise for 25 reps for 4 cycles with no rest: A 225lbs is a good bench if you weigh between 180-210lbs. Assuming you don't miss a day and don't plateau. The overall message is this, you need to keep improving. Youll have to estimate the best loads based on how youre feeling, but try to follow the model here as closely as you can. On the other hand, if youre juggling between two jobs, working late and waking up early, raising a family, and like to drink on the weekends, lifting 225 from 135 may take forever. I took about 3 months of rest from the gym entirely until I felt ready to return. Required fields are marked *. You can do these on the second workout of the week, and keep the heavy 3 sets of 5 reps as a foundation. You have a natural size with good size arms. My starting stats: If youve tried and tried and tried several times, but can no longer add 2.5 kg / 5 lb and complete 3 x 5 at around 190 lb or more, and youre also eating and sleeping enough to support muscle growth, then you probably need to adjust your training. How Much Does Triceps Contribute to Your Bench Press? 1RM: 105 kg, After 6 weeks I did a max attempt and was able to do 1 * 110 kg Some people started bench pressing 225lbs the first time they step foot in a gym. 65% of this max yields a starting weight of 130 pounds, which we shall round up to 135 pounds for this example. Lines and paragraphs break automatically. Then, I decided to return to the program that yielded the most gains for me, Starting Strength. Your 8-week Plan. To further optimize muscle protein synthesis, you also need to eat protein-rich foods and have enough sleep to reduce cortisol and increase testosterone. Thank you for sharing your knowledge, Steve. 5 months in, I injured my lower back from low bar back squatting. I believed I did have a shoulder injury and was just trying to take it easy as well. I do not recommend running this if your current max is below 185 pounds. That rep scheme may be for building mass, but to add plates you need to practice lifting heavy for 1 rep onlythis is how you prepare your body for the stress of a max lift. As you can see, it may take 20 to 21 reps of 135 to bench 225 for one rep max. let's say I am now hitting 250x3 for the ten sets with no drop sets. 185 at 65% to start off with seemed really easy at 10x3 plus the 90-120 second rest is a really long time. But you might be thinking, why is my bench press progress so damn slow then! Bar x 10, 95 x 10, 135 x 3, 185 x 3, 225 x 3, 275 x 3, 315 x 1, 350 x 1, 365 x 1, 405 x 1. Sat: I personally recommend sleeves over wraps, but either way, once the weight starts to feel challenging, add them. No more, no less. Strengthisfirst So this is the answer to this question, it depends On how badly you want to bench press 315lbs. So, I was 10lbs away from my 225 lbs bench press. Multiple studies have shown that the 5-RM range produced the greatest prediction accuracy. In my previous life, I was an exercise physiologist, working for British NHS, Canyon Ranch Tucson, Regent Seven Seas, and Oceania Cruises. I do recommend training legs, as leg drive is an important part of benching. His goal is to help others build as much muscle and strength as humanly possible. To bench 225 pounds (two plates) for reps seems to take about one year of serious training on average. Obviously, your body weight is going to impact your strength a lot. But bear in mind that: That our data is slightly skewed, because of a very bench-focused demographic. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. Columbia, Hey, Steve im doing this program over again and i was wondering if changing the shoulder press to the misc strength day and putting heavy squats on friday would be good. You should have been repping 225 2 years ago if you're an average healthy male. Can I throw this 10x3 plan into the program I am already running. NOTE: Keep your grip, core, glutes, and legs tight; do not allow your feet to move; and when you bring the bar to your chest, dont let the arch in your back collapse. WHY DO MY SHOULDERS POP WHEN I DO LATERAL RAISES? Get in at least 2 complete days of rest before trying your second workout of the week. 135 To 225 Bench Press Training Program. You can do barbell rows, dumbbell rows, T-bar rows, the list can go on endlessly. Master the setup described in these steps and youll add a second or third plate to the bar in six weeks or less. To receive the free guide, please confirm your address by clicking the confirmation link in the email we just sent you. This would be 57lbs. Then, I did Madcow 5x5 variation, which did not really help my bench press. Doing the typical pyramid sets of 12, 10, 8, and 6 reps, as many do, isnt going to unstick it. The best way to improve your bench is to focus on strength training that includes multi-joint compound exercises and progressive overload to stimulate hypertrophy.