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How long does it take to bench 225+? Is it impressive?
Dec 3, 31 Traveling. I started lifting weights my junior year of high school and could barely put up 95 lbs on the bench press. If you've ever stepped foot into a high school weight training class, you know that it primarily revolves around the bench. Bros on bros pumping iron. Fast forward to now 7 years of on and off lifting and I can throw up times on a flat bench more if it's decline.
It's impressive to some because I'm only 5' 7" and weigh around lbs hardgainer who doesn't eat rightbut for me it was more of a mental feat to accomplish.Most college football players are beat up by the end of a long season. If you are a high-level player, the post-season adjustment should be easy. The skills you need to master for the Combine tests are very specific. The guys I work with test their lb rep max on day one so we get a read on where we are out of the gate.
We are training for a test, not testing every day. Kyle Lewis Cal Poly Football getting his mind right for a lb rep test. The first training focus should be to get your back as strong as possible. The back is your foundation when you push.
It takes the brunt of the load of the bar and creates stability throughout the upper body to protect the shoulders as you push. The shoulder is a dynamic joint that should not take the burden of carrying the stability portion of the lift, therefore, we must assign stability to the back. You need to fall in love with back training. Pull ups, rows, deadlifts — they all need to become a staple in your program for the next few months.
Chris was a phenom here at Cal Poly. We had one bench session heading into his trip to Indianapolis. Our focus was his back and the Olympic lifts. He planned to simply gut through the lb rep test and get what he could get. He hit 31 repetitions, 28 of which counted. He was drafted in the third round by the Eagles. The Olympic lifts are a godsend for anyone who wants to become powerful.
Not only do they develop raw power, but they also teach a person how to generate massive amounts of tension. Gocong lived on cleans and jerks, since vertical pushing did not bug his shoulder. Not only did they radically amplify his ability to jump and sprint, but I attribute much of his pressing ability to them.
Last year I decided to refocus on training the Olympic lifts with my athletes.
How to Bench Press 225-Pounds and Beyond
One of my athletes last year, linebacker Nick Dzubnartrained with me for his Pro Day. When we started, Nick hit eighteen reps on his One of the many highlights was his 29 on his bench test — just a breath away from 30 reps.
Nick signed as a free agent with the San Diego Chargers, became a star in the preseason, made the man roster, and is currently a tackling machine for the Bolts. Okay, okay. One of the biggest misconceptions about the lb rep test prep is that you need to build ridiculous amounts of muscular endurance.In this article I am going to outline a simple, but effective short-term plan, that will enable you to add some pretty impressive weight to your bench press.
In this article I am going to outline a simple, but effective short term plan, that will enable you to add some pretty impressive weight to your bench press in a relatively short period of time. I have used this training protocol for many years, at various times, when I needed to add some poundage to my benching. So far, it has never failed me!
First of all, let me say that while performing bench presses, you should always use a spotterfor safety's sake. Too many people get hurt every year, for attempting to go too heavy without a spot. Play it safe, and don't be shy, or afraid to ask for a spot if you train alone The basic premise of the routine is progressive overload, meaning that every week you are putting greater amounts of stress on the muscles used in bench pressing.
You do this by adding small amounts of weight to the bar on a weekly basis. This progressive overload forces the body to grow so it can adapt to the ever increasing amount of stress you are creating weekly—even though you are not quite training to failure, except for on the last few sets in most cases anyway —if, of course you are performing the routine correctly.
When benching the eyes should be right below the bar, shoulder blades squeezed together, chest held high, and inflated, a slightly arched back, and feet should be placed firmly on the floor. This will give you a good base of power to push off from.
Slowly bring the bar down to nipple level, touching the chest, and "Hyper explode" pushing the bar upward and backward in kind of a small arc. Of course where you touch your chest with the bar will vary from person to person There are no fancy formulas, graphs or charts involved in this setup, it's just 5 sets of 5 reps on the bench press The whole key to doing this program effectively, is to start out with a much lighter weight than you would normally use for benching.
For example, if you can bench press pounds for a hard set of 5 reps, then you should start the program using only pounds for the 5 sets of 5 reps.
The reasons for this are, that if you let your ego take over and begin the program using a weight that is too heavy, you will plateau, or burn out very quickly, and using the lighter weights to start with, will help you to perfect your form, while increasing poundage weekly. End result, heavier reps with textbook form, which is imperative if you want to avoid injury, and work the target muscles involved in performing the exercise. OK, lets assume that you begin the program using pounds, this is all hypothetical, but no matter what you are benching presently, start off using considerably less weight.
This is very important for long term progress, and to make this program work effectively for you. If you do all 5 sets of 5 reps with the pounds, then you will add 5 pounds to the bar the next time you bench. You should only be benching once a week, and although the first few weeks will feel easy for you, by the time you get to week 3 or 4 you will be hard pressed to get all the reps on the latter sets.
If at any time you do not complete all of the sets and reps, stay at this weight until you succeed, then continue on by adding the 5 pounds on the following bench day, after you have succeeded with the weight that gave you trouble.
Warm-up sufficiently by doing a lighter set or two, but do not overextend yourself on these sets Obviously, if you are benching in the neighborhood of pounds for sets of 5 reps, you will have to do progressive jumps in poundage to warm-up good enough, but still, do not go overboard. Try to save power for the hard stuff!For most guys, the bench press stalls somewhere between and pounds—two or three plates on each side of the bar.
You need to practice lifting heavy for one rep only—this is how you prepare your body for the stress of a max lift. And while your goal may be to just get your bench press going again, our program works the whole body. See the table below for instructions on how to progress your bench press each week depending on your goal— pounds or pounds. If your max lies somewhere in between, below, or beyond these numbers, follow the table but use approximate percentages of your goal max to guide you.
Perform all the sets of single reps and then do the back-off sets of 3—5 reps. All weights are in pounds. Rest as needed after each set. Set up in a squat rack or cage. Grasp the bar with as wide a grip as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack.
Step back and stand with your feet shoulder-width apart, toes turned slightly outward. Take a deep breath, then bring your hips back and bend your knees to lower your body as far as you can without losing the arch in your lower back.
Point your knees outward as you descend. To come back up, push your hips forward, continuing to point your knees outward as you straighten them. Increase the weight after each set. Adjust the seat of the machine so that you can sit comfortably with your hips beneath your knees and your knees in line with your feet.
Press back up. Set up as you did to squat. Brace your abs and pull your hips back as far as you can. Bending your knees only slightly, lower your torso as far as possible without losing the arch in your lower back. Squeeze your glutes and push your hips forward to return to the start position. Hold a barbell with a shoulder-width grip.
Pull your hips back as far as you can, allowing your knees to bend as needed while you lower the bar along your shins until you feel a stretch in your hamstrings. Keep your lower back arched throughout.
Attach a band to an overhead object and grasp an end in each hand behind your neck. Facing the other way, crunch your torso toward your hips. Grasp the bar with an overhand grip at shoulder width and let it hang in front of your thighs.
Squeeze your shoulder blades together and pull the bar to your belly. Set a barbell in a power rack at about hip height. Lie underneath it and grasp it with your hands about shoulder-width apart. Hang from the bar so your legs and torso form a straight line. Pull yourself up until your back is fully contracted. Hang from a pullup bar with your hands outside shoulder width and your palms facing forward.Bench Press Your Bodyweight CHALLENGE!
Squeeze your shoulder blades together and pull your- self up until your chin is over the bar. Hold the bar with your hands shoulder-width apart and your arms at your sides. Curl the bar without allowing your elbows to drift forward.
Grasp the bar with hands shoulder -width apart and raise your elbows until your upper arms are parallel with the floor.Gaining muscle has always been extremely hard for me. My genetic gifts are clearly skewed to the more cerebral end of my physiology. It took me 14 fucking months. I had a friend who never touched a weight in his life, and when I took him to workout for the first time, pressed for 6 reps.
Not sure how long it took me. I guess I started bench pressing around years old and I benched at 16 for the first time while weighing about pounds. I don't know if I ever put upbut I did x5 at around 22 or 23 years old.
Was always around lbs. First year of lifting, think i started at a max of I could bench by the time i was My buddy was a friggin ox. He could bench like the first day of ninth grade already. He ended up breaking a bunch of school records for lifting by the time he was a senior.
I was amazed how just naturally strong he was. While he was alot stronger than me we both played football and i could throw him around even tho we were both big guys tho i was about an inch taller and maybe 25 pounds heavier crazy how the lifting didn't translate on the field. Not in the way id have thought anyway. Not being funny but I would think benching lbs for a few reps should be something just about any average size man could do?
For multiple reps, like 6? Not without weight training. My 1RM, might have been Most of my friends in university started out with two tens or 25's on each side. When I was a kid around 18 my max bench was 30kg haha, took me about a year or two to hit over a kg. When I'm going for max weight and strength to force size I go max rep 6. I lifted pretty regularly a couple years ago.
About a year in, I got once. I did x10 a week or two before that.
If I had to guess, I'd say it was somewhere in the range of months of starting to lift that I got once. I haven't lifted now for years. I doubt I could put up once anymore.The fact is, if you want a better bench press, you need a better program. And that means you need to re-think some of your assumptions. Now before we go any further, I want to be clear about one thing: this article is for intermediate to advanced trainees. Cluster sets are a specialized training technique in which sets are divided into several usually three mini-sets, with short intra-set rest periods between them.
Perform two reps, then re-rack the barbell. Rest 20 seconds, then grab the barbell and do two more reps. Re-rack and rest another 20 seconds, then perform one final rep.
The advantage of strength cluster sets is clear: you can lift heavy weights for greater volume than traditional strength training methods allow. Technique cluster sets are designed a bit differently from strength cluster sets. Set a timer for ten minutes. Do one rep, then re-rack the weight and rest 15 seconds before the next rep. Repeat until the timer goes off. As you start to get fatigued, raise the rest periods in five-second increments, to a maximum of 30 seconds.
The beauty of technique cluster sets is that in the space of ten minutes, you can perform about reps, at a weight only slightly lower than you use in your working sets, all with good form, and without producing enough fatigue to interfere with your strength training. Check yourself before you wreck yourself. By that, I mean, check your form…on video.
At least once a month, get a trusted bro to record footage of you training your bench press, preferably on one of your technique days. Review the footage after your workout, and review it again prior to the next few bench press sessions.
Pausing at the bottom of each rep saps your strength and deprives you of momentum, making it harder to lift the weight back up. However, pausing at the bottom does provide a good opportunity to spot-check your form. For that reason, you may want to pause at the bottom only on technique days, and only for the first few minutes of your technique workout.
Train the way you compete. The standard bench press has one big flaw: an uneven strength curve. This sticking point at the bottom of the movement robs the bench press of much of its swolefication potential, particularly in the shoulders, which are maximally utilized at the top of the movement.
Thankfully there is a way or two to fix this defect: variable resistance training. By attaching chains or elastic bands to either end of the barbell, you can cause the level of resistance to decrease as the bar gets lower, and increase as it gets higher, evening out the strength curve. According to one studythis can double your strength and power gains compared to training with a standard bench press.
You can use elastic bands, as they did in the study, or dangle chains from either end of the barbell. Giving your body just the right amount of exercise is a tricky thing.
Train with too little volume and intensity, and your progress will be slower than it could be, maybe even nonexistent. But push yourself too hard, and your training program is worse than useless.
As you might have surmised, training too little is better than training too much. In a nutshell, auto-regulation allows you to increase or decrease the training stimulus on the fly, mid-workout. And rather than making those decisions based on a subjective feeling or spur of the moment decision, auto-regulation use pre-planned rules to systematize this process. The idea here is simple.
When you fail to make the required number of reps on a set, you lower the weight for the remaining sets of that one exercise, just for the remainder of that workout. Additionally, the remaining sets will be performed at high-speed, allowing you to work on building explosive strength while minimizing time under tension, and therefore training fatigue.
You lower the weight to pounds.As seen on the NFL Network, these athletes are evaluated by NFL coaches, trainers, doctors, scouts and other front office personnel who are trying to determine which players could help their specific teams in the NFL draft later that year.
For the players, these four days at the combine consist of medical tests, interviews, psychological tests and various demanding physical drills to showcase their strengths and weaknesses. One of the most popular events at the combine is the pound bench press. This test is simply to see how many repetitions a player can do until he fails. It tests both their overall strength as well as their endurance.
During this time of year at the Fischer Institute, I am fortunate enough to help a few of college football's best prepare for the NFL Combine. It is my job to properly prepare them for all of the tests and events they will be faced with in Indianapolis.
This article will focus on a few foundational tips I would like to share in order to maximize improvement in the bench press. Figure 1. This important aspect is often over-looked. The proper setup requires the athlete to tuck his feet behind his knees but be able to push into the floorcontract his shoulder blades together, grip the bar a little wider than shoulder width, be far enough down on the bench so the bar is inline with his forehead and tuck his elbows as close as possible to his torso.
This position not only eliminates the possibility of his butt coming off the bench and subsequently getting that rep disqualifiedbut also prevents needless body movements that decrease power.
If done correctly, this proper position puts the shoulders and upper body in an optimal position to produce the most power. Furthermore, a little wider grip than normal near the rings on a barbell decreases the distance the bar needs to travel.
Less distance means less work is needed to travel that distance, which leads to less energy needed per rep. The best warm-up will get the athlete ready to perform at their optimal level but without fatiguing them.
I recommend the following before the pound bench press test. Take around two to three minutes to rest between sets. NOTE: Only athletes who bench more than pounds for a one rep max should include the overset.
A quick rule of thumb for an overset is to do a weight that is no more than 70 percent of your one rep max. For example, an athlete whose one rep max is pounds would have an overset weight for one rep of pounds x. Even though the pound bench press test is an endurance strength test, I recommend that an athlete must also become an overall stronger bencher to improve his performance in the drill. For example, there should be days where the focus is soley on improving the athlete's one repetition max.
For example, do five sets of three to four reps where the weight is heavy enough that you could only perform three or four reps before failure. Stronger athletes will be able to perform more reps at pounds because the weight is a lower percentage of their one rep max than a weaker athlete.
It is one thing to be strong for this test, but you must also prepare for the lactic acid soreness that will develop in your chest and arms during the test. Due to this, incorporating high repetition days into your program is necessary. I use a program that the Juggernaut Training Systems advocates. Begin by performing repetitions at pounds until you feel like you can only do two more reps, then rack the weight and rest for 30 seconds.