I think we had a discussion on this article in the past and it was kinda suspect. The references aren’t real references, and the author goes on to start playing with statistics and all that… it just sounds like armchair numbers.
I’ve seen only a handful of people bench 300 in the ~12 years I’ve been going to commercial gyms. That doesn’t mean it’s that rare, but it sounds like probably less than 1%. I guess it’s a lot of semantics though.
Yeah, the article makes it seem pretty special to be able to do it. I don’t think you need any special genetics to achieve that feat. Just work on it somewhat intelligently and consistently and I think a lot of guys could do it.
When we get into higher numbers, that’s where most people will have to work hard and have genetics on their side. No amount of hard work, and drugs is going to get me to a 700 lb raw bench haha. Even if we allow drugs, I think above average genetics are needed for a 500 lb raw bench.
I’ve only ever seen 1 person bench 4 plates. Not like I go to PLing gyms, but still - that’s an incredibly low % of people. I’d say above average genetics are needed for >400lbs tbh
I was on the sauce when I did it. I also worked on bench for about 5 years leading up to that consistently. I can say pretty confidently that what I was doing for my bench workouts was more than most people do. I had blocks where I did 15 sets of 10 for example. That is a lot of benching.
Ups and downs too. About a year prior to the 405, my max was 185. I had some sort of mystery event happen in which I lost basically all power in my left arm. Prior to that though, I was pressing 385 (I had been on TRT / Cruise of 200 mg/wk for about a year).
I have seen one person do 3 on 180kg relatively easily 7 or 8 rpe.
Plus one other do 200kg for a double fairly easily too.
I go when it is quiet though . I have been mostly in commercial gyms. These two were probably drug free too.
I think most people struggle because they are naturally smaller people at around 80 kg etc.
I would like to get a 2 X bw bench press as at between 80 -90kg. I think the 160 kg is more likely naturally than the 180kg at 90kg. But you never know with some 5 X 5 and plyometric cycles.
I would need to lose a lot of weight and add about 15kg to my best bench at 80.kg
Do U think it’s possible for most naturally. It’s a lot of hard work even with the sauce that most won’t get.
4 plates (405 lbs)? Most being over 50% of men (I’ll assume we are excluding the elderly and women)?
IDK, that is a big bench with no drugs. I’ve seen it done natural. Buddy of mine has done 455 lb natural at 220 lbs.
I am going to say yes, because the question is “is it possible?”, and with that, I take it as the guy is willing to do whatever he can without using drugs to get there. Things like gaining lots of weight, training bench 3X a week, hiring a coach, etc…
300 lbs is a lot easier. Probably at least ten 300 lb benchers for every 400 lb bencher.
Ideally I would like to do it weighing about 30kg less than I am now. So 90 kg bw and 180kg or and change for the 400lb. I am very overweight for point of reference. My form is crap though. Flat back to chest, flared elbows etc. So would like to get a coach if I can afford it.
I might be able to specialise in bench too, as I am thinking of not deadlifting until I normalise my weight.
Why? You already know what you’re doing wrong… makes more sense to lower weight, correct form, and proceed as normal.
Are you losing weight currently?
Well I did lose some weight but gained a bit back.
I am working at a weight where I can correct form i.e. a set of 10 with 100 kg or sets of 8 with 110kg.
I don’t like to lift heavy often no spotters.
I did 130kg fairly easily a few weeks back for 1 . I could probably do 140kg ish for 1.
It feels awkward benching to the sternum and tucking the elbows. But I think I am making some progress on form. I can arch a tiny bit too now.
I will try to get a bench video soon. My reps are not going up anymore though week to week.
I was doing 120 kg for 5 by 5 before COVID .
You got a shot if you work on it. It isn’t an easy feat, but you probably won’t have it as a goal if it was easy.
I think in this case, the coach maybe helps a bit with form, but programming comes into play as well. The ability to see long term. To build up a base of muscle which is enough to get the strength for the weight.
OP mentioned 5x5 and plyometric cycles. That isn’t bad, but I am guessing he will need multiple blocks of volume with peaking here and there to get to the goal.
IDK, for some guys it isn’t a hard goal (usually guys that look like they could play o-line in the NFL). For most of us normal sized dudes it is not easy to do.
Any reason you aren’t still losing weight? It slips off the radar sometimes, but this could help you with some of the issues mentioned in another thread.
I am built like a very short line-backer lol. But yes for giants the goals can be easier.
Probably not gaining control of the kitchen and greed. Plus not moving enough still. I am thinking of using the bike and sled a lot more. Walking can give me tight shins sometimes. Stopped doing a physical job . On the plus side my strength is going up again.
How long did you stick with it? I think that can be something that goes away in about 2 weeks for a lot of people.
3 or 4 weeks. I have not given up as such just not losing at the moment. Will get stricter starting tomorrow.
Yes but thats why i said - if the person is working hard and his goal is strenght.
I benched 315 for 5 after a few months of strenght training. Sure, i was doing lifting stuff and pump work for years before that and i was on a lot of drugs, but my genetics also suck and i was on a caloric deficit for years.
I believe that an average 25 year old male, starting at 75kg weight can do 1 year natty and 2 year blast, with some coaching, gain his weight up to 100kgs and bench 3 plates for a few reps.
That is why i specified - has put in the work for 2-3 years. Most of my gym clients bench 1 plate in few weeks. They get up to 2 plates in 6 months or so. You can eat and blast and get 1 more plate on the bar in the remaining 2 years, easy.
Yes, very true. Same here. But i also have only seen a handful of people who actually are big and look impressive.
99% of the people who are in the gym every day, look like they have never been in the gym. They dont eat to gain, they dont study training, and they never improve.
I didnt say that anyone can bench 3 plates in 3 years. I said that people who train to do it, can. And that means eating to gain every week, studying training, and if necessary - taking the gear.
Being above average loser in the gym, requires a bit more effort than just being in the gym and sometimes eating some chicken.