So I was reading one post about high school football players putting up massive benches and squats. I’ve never really tested my 1RM, right now I just finished week 3 of ABBH (I know, not really strength training, but I’m just giving you my numbers) and for bench I did 150 at 10x5. I’m 18, in college, and have been lifting pretty strict for about 6 months, and went from 95 lbs to probably around 160 on my bench. Someone said their son benched like 225 and they are a freshman, in High School. What the hell? What type of training should I be looking for to put up these numbers? I just assumed that I should do hypertrophy training in order to create a solid base.
you’re right in assuming you need a good base of hypertrophy when you start lifting. Since you have only been lifting for 6 months you shouldn’t be that strong, unless you have exeptional genetics. I know an eighth grader who benches 260 easy, and as a freshman I benched 250, but I started lifting seriously in the 6th grade. now that you have a good base, however, you might want to adopt a powerlifting type routine for a while (5x5, 6x4, heavy negatives, working the big 3, etc). You also need to get your diet in shape and there are articles for those. a good powerlifting routine is this
Monday: Squat 5x5 with your five rep max, good mornings, lots of rest between sets
Tuesday: Bench 5x5 with your 5 rep max, close grip bench press, lots of rest between sets
Wednesday: light calf and neck work
Thursday: Deadlift 5x5 with your five rep max, glute-ham raise, lots of rest between sets
Friday: light forearm and deltoid work
next week repeat with lighter weight and concentrate on form, then the week after that, up the weight and go 6x4.
This is the type of routine I favor when powerlifting.
Hey Man, I wouldnt sweat it all that much. You are just starting out and everyone has to start out somewhere and remember what Louie says “Sometimes the brightest star burns out the fastest.” Besides I dont trust many numbers from some high schools unless they are at a sanctioned meet or I personally know the coach, because all too often with the players and coaches alike, it is about ego and not about performance. I just say this from personal experience and I am in no way saying that all high school coaches are bad but Im sure some of the guys know the type that Im talking about.
Some people just mature at different speeds.
The ones who are basically full grown men (in terms of height, weight and strength) at the age of 13 probally don’t have all that much improvement left.
Where as slow matures (especially tall lanky people like myself) have a lot of improvement in left (especially in terms of size and strength).
If you are improving that is all that matters.
I train high school athletes. Some can bench 250+, others can barely do a 100 pounds! So many variables have to be considered. The real key thing is not to compare yourself to others. Improve your own strength. Build your own physique. Keep a training log so you are motivated to see how you gained X amount of strength in such and such an exercise. You are stronger than those who do not take the time and effort to improve yourself as you are.
Read the articles below by Dave Tate, within the articles below is the info that you need to build a successful strength base.
Bustin’ Ass 101
The Eight Keys, Part 1-IV
By the way I don?t think building a purely hypertrophy base (foundation) is as effective as building a foundation utilizing both strength and hypertrophy training.
An example of a foundation block utilizing both strength and hypertrophy is below:
Week 1:strength
Week 2:hypotrophy
Week 3:strength
Week 4:hypotrophy
I find that combining both strength and hypertrophy in a conjugate type weekly setup to be effective as well. Example template below:
Day 1:hypotrophy
Day 2:strength
Day 3:hypotrophy
Day 4:strength
Hope that helps!
You might try looking into Westside for Skinny Bastards then I would suggest moving into a Westside style powerlifting program if you still feel you truly WANT to improve your bench, squat, deadlift…