I am currently at 375, as of tonight, went up quite smooth. I would like to hit 405 some time soon, what would be a reasonable time frame for this? Summer?
[quote]Jerome wrote:
I am currently at 375, as of tonight, went up quite smooth. I would like to hit 405 some time soon, what would be a reasonable time frame for this? Summer? [/quote]
It’s almost impossible to answer this, but given you haven’t reached some genetic potential and the fact you say 375 went up ‘smooth’–a specialized program could get you there in 8-16 weeks.
Check out CT’s 8 weeks to a bigger bench.
Good job hitting 375! You should post a vid, when you hit 405 man.
It depends on how long you have been training, how much you weigh, what does your technique look like, etc.
If you weigh 400 pounds and just started lifting last year, I’d say you could hit that by the end of the year. If you said that you weigh 181 and have been training for 10 years I’d say you may need more time.
beef
[quote]beefcakemdphd wrote:
It depends on how long you have been training, how much you weigh, what does your technique look like, etc.
If you weigh 400 pounds and just started lifting last year, I’d say you could hit that by the end of the year. If you said that you weigh 181 and have been training for 10 years I’d say you may need more time.
beef[/quote]
I’m around 200 lbs, I’ve been training for like 6 years. However my progress has really sucked the past two years, mostly due to just going through the motions at the gym. However it has been picking up this fall and I have PR’d all my lifts.
I also find that I make the most progrss working up to one heavy set, followed by a feeder set for the big compound exercises.
There is no way to really tell, but there are ways to get there faster. Do you use bands or chains? If not, get some and learn how to use them. They are great to break through plateaus and when you first start using them you will see dramatic improvement. Your triceps are how you get to the promised land and if you hit them right you might get there faster than you think. Do not overtrain and be patient.
[quote]jumper wrote:
There is no way to really tell, but there are ways to get there faster. Do you use bands or chains? If not, get some and learn how to use them. They are great to break through plateaus and when you first start using them you will see dramatic improvement. Your triceps are how you get to the promised land and if you hit them right you might get there faster than you think. Do not overtrain and be patient. [/quote]
I don’t compete or wear a shirt, do you think bands and chains would be much use to a raw bencher? I also bench with a grip that is narrower than most and I can close grip 315 easily, (84% of my regular bench), so I don’t think I need to focus on my tris much.
If you can hit 375 “smooth”, then you should already know what to do, and how long it would likely take, to get your bench to 415. Next time just ask for a stroke.
[quote]Jerome wrote:
jumper wrote:
There is no way to really tell, but there are ways to get there faster. Do you use bands or chains? If not, get some and learn how to use them. They are great to break through plateaus and when you first start using them you will see dramatic improvement. Your triceps are how you get to the promised land and if you hit them right you might get there faster than you think. Do not overtrain and be patient.
I don’t compete or wear a shirt, do you think bands and chains would be much use to a raw bencher? I also bench with a grip that is narrower than most and I can close grip 315 easily, (84% of my regular bench), so I don’t think I need to focus on my tris much. [/quote]
Trust me, I have never worn a shirt in competition and never will. Where are you missing on your attempts? I’ll bet at the middle of the lift or lockout. Chains and bands work just as good for the raw bencher and are pretty much the best available tools for breaking plateaus.
If you are not getting weight off your chest then do some cambered bar pressess or do pause pressess. If you really want to bench 405, I have news for you, your triceps have to get stronger. Some other news for you, if you want to be benching heavy for a long time you are gonna have to start tucking those elbows and guess what that means your triceps have to bear the most weight.
Ask Nick Winters if he uses chains and bands for his raw bench, he does. I have a 430 pd raw bench that was only 395 before I started using them. And lastly since your grip is narrower than most, chains and bands would benifit you MORE than any other training device.
[quote]jumper wrote:
Jerome wrote:
jumper wrote:
There is no way to really tell, but there are ways to get there faster. Do you use bands or chains? If not, get some and learn how to use them. They are great to break through plateaus and when you first start using them you will see dramatic improvement. Your triceps are how you get to the promised land and if you hit them right you might get there faster than you think. Do not overtrain and be patient.
I don’t compete or wear a shirt, do you think bands and chains would be much use to a raw bencher? I also bench with a grip that is narrower than most and I can close grip 315 easily, (84% of my regular bench), so I don’t think I need to focus on my tris much.
Trust me, I have never worn a shirt in competition and never will. Where are you missing on your attempts? I’ll bet at the middle of the lift or lockout. Chains and bands work just as good for the raw bencher and are pretty much the best available tools for breaking plateaus.
If you are not getting weight off your chest then do some cambered bar pressess or do pause pressess. If you really want to bench 405, I have news for you, your triceps have to get stronger.
Some other news for you, if you want to be benching heavy for a long time you are gonna have to start tucking those elbows and guess what that means your triceps have to bear the most weight.
Ask Nick Winters if he uses chains and bands for his raw bench, he does. I have a 430 pd raw bench that was only 395 before I started using them. And lastly since your grip is narrower than most, chains and bands would benifit you MORE than any other training device. [/quote]
I guarantee you these things work! Screw the bands for now, just get some chains. Yeah people look at me funny when I drag them in my gym, while they are doing cable crossovers and concentration curls, but I out bench all of them(there is a reason I do-I am willing to try new things to get stronger) and don’t give a crap what they think. Chains and bands can give you sick results and every big bencher including the raw ones use them.
Dude,
someone said some thing about “genetic potential” when benching the 375.
“genetic potential” as we know it from the past science is pretty much bs. Alot can be gotten out of from correct training and stimulous, but trust me, the correct training and stimulous does not FEEL GOOD at all. It hurts!
it was mentioned bands and chains, we all know about assistnace, heavy negatives, board presses, etc.
These overload the nervous system and allow it to adapt to work at a “higher level”.
The muscle fibre adaptation that can occur in a human being is greater than what was originally thought.
to cause adaptation and morphing requires alot of work and PAIN.
375 to 405 shoudl be a no brainer, about the same jump I need to make, and with the right training should be able to be complete in about 6 months. To keep your psych right, shoot for getting 40Lbs in the next year, and setup your workouts to prepare for it.
On the bench, and all the assistance movements.
yes I know, I need to follow my own advice.
You might get a little fatter while you are shooting for this goal of yours, and strip down some once you have exceeded it. Being a bit fatter than a beach body is better for power when it comes to weights.
I’d say shoot for 420LB’s in the next year. And setup the training for it.
Shoot for 460LB’s for the next year, and setup the training for it.
You’ll hit it if you focus alot of your energy on this goal.
thinking about it wile you are at work, and thinking about it wen you are sleeping. don’t tink about it when you are supposed to be chilling or socializing.
Anyhow, good luck.
I used chains for the first time this week. And I feel the difference already. My legs and chest/shoulders are the sorest they have been in a long time. While I can’t give you any before and after numbers to compare, I’m conviced my PR’s will be higher in the future.
Good job on the 375!
so you benched 375 and then came on here looking for advice on how long it would take to get to 405? That doesn’t make much sense.
Good Job on 375
[quote]slimjim wrote:
so you benched 375 and then came on here looking for advice on how long it would take to get to 405? That doesn’t make much sense.[/quote]
What do you mean? He hit a high water mark and has set new goals for himself. He’s asking whats a realistic time frame for reaching his new goal and is open to advice to get him there. Makes sense to me.
[quote]jumper wrote:
jumper wrote:
Jerome wrote:
jumper wrote:
There is no way to really tell, but there are ways to get there faster. Do you use bands or chains? If not, get some and learn how to use them. They are great to break through plateaus and when you first start using them you will see dramatic improvement. Your triceps are how you get to the promised land and if you hit them right you might get there faster than you think. Do not overtrain and be patient.
I don’t compete or wear a shirt, do you think bands and chains would be much use to a raw bencher? I also bench with a grip that is narrower than most and I can close grip 315 easily, (84% of my regular bench), so I don’t think I need to focus on my tris much.
Trust me, I have never worn a shirt in competition and never will. Where are you missing on your attempts? I’ll bet at the middle of the lift or lockout. Chains and bands work just as good for the raw bencher and are pretty much the best available tools for breaking plateaus.
If you are not getting weight off your chest then do some cambered bar pressess or do pause pressess. If you really want to bench 405, I have news for you, your triceps have to get stronger.
Some other news for you, if you want to be benching heavy for a long time you are gonna have to start tucking those elbows and guess what that means your triceps have to bear the most weight.
Ask Nick Winters if he uses chains and bands for his raw bench, he does. I have a 430 pd raw bench that was only 395 before I started using them. And lastly since your grip is narrower than most, chains and bands would benifit you MORE than any other training device.
I guarantee you these things work! Screw the bands for now, just get some chains. Yeah people look at me funny when I drag them in my gym, while they are doing cable crossovers and concentration curls, but I out bench all of them(there is a reason I do-I am willing to try new things to get stronger) and don’t give a crap what they think. Chains and bands can give you sick results and every big bencher including the raw ones use them.[/quote]
I’ll start looking for some chains to buy this week.
[quote]slimjim wrote:
so you benched 375 and then came on here looking for advice on how long it would take to get to 405? That doesn’t make much sense.[/quote]
Why doesn’t it make sense?
If you can hit 375 “smooth”, then you should already know what to do, and how long it would likely take, to get your bench to 415. Next time just ask for a stroke. that is way too funny
[quote]ballbuster wrote:
If you can hit 375 “smooth”, then you should already know what to do, and how long it would likely take, to get your bench to 415. Next time just ask for a stroke. that is way too funny[/quote]
Why don’t you enlighten me as to how
I am asking for an ego stroke. All I asked for was what would be a reasonable time frame to reach the goal, not for pudfuckers like you to make dumb comments.
I fail to see how I should already know how long it would take since I haven’t done it, how’s that work?
Usually it takes people who have
done it before to answer the question.
If I knew I wouldn’t be asking.