Suite 2201, Milton, GA 30004, How much do dumbbells cost on average? If you’re naturally skinny and lean, or don’t weigh much because you’re short (like me! Yet, I was able to go from 225 to 325 in one year. Reddit User: It took me around 9 months to get to 225. (We're focusing on men because the number of women that can bench 300, although an awesome feat, is statistically insignificant.) Ok so that’s enough of that, basically what we’ve learned from this random sampling is… not much at all. On average, a person who can bench only bar when starting needs 2 years to get to 225. Few people will reach these numbers, realistically, but that doesn’t mean it can’t be done. By controlling the amount of your surplus though, you can minimize fat gain. The average time of how long it takes to bench 225 pounds for reps seems to be ), it might take a little bit longer. 225 to 320 will take like may be 4-5 months of bulking max.The first week on my benching i maxed out at 225 and after 2 weeks i started cutting still my bench remains the same.So i am hoping that i can hit 300 when i bulk up all winter.I am waiting for bulking up.More mass to the chest cant wait for it. Check out the exact workout & nutrition program I used to lose 15+ pounds and finally get lean and toned. Learn the secrets to gaining amazing strength well into your 30s and 40s. Reddit User: I hit 225 1rm in about 9 months after barely being able to do 95 – that’s insane progression in my opinion. If you just want to reach an impressive bench as fast as possible, lift heavy and eat away! Conversely, overtraining the bench could exhaust your chest muscles, derail your recovery, and cause progress to be slower. In regards to this discussion, you’ll bench 225, 315, or 405 a heck of a lot faster when you weigh more. If you’re a fully grown man who weighs about 130 pounds or more, you should be able to reach a 135 (one plate) bench press after a few months of solid training. BUT, assuming you’ve got your routine locked down, you could technically bench 315 about 5-6 months after benching 225 if you added 5lbs per week or so. It’ll take longer to get to 225 this way, maybe closer to the year or two-year plan. Based on my own personal experience trying to reach this goal as a 38 year old guy weighing in at 185, it’s gonna take around a year. How long to bench 315lbs from 225lbs? Experiment with pause bench, wide/close grip bench, etc. Originally Posted by Kapetan. Reddit User: Took me ~3 months of bulking to go from 155×1 to 225×4 – seems unlikely but maybe, Reddit User: around 11 months at 76kg – sounds realistic, Reddit User: Took around 4 months to hit 225lbs bench (for 5×5). I am not hiding the fact that I am not a weight lifting expert. But it’s safe to say that if you’re not consistently training the flat bench press every week, it will take you a lot longer to progress on that movement. But go for it! Reddit User: I hit 225 after a year and a half of working out – probably realistic for someone in their 30s or 40s new to lifting weights. For that reason, women will usually bench press a lot less than an equally trained man. 11 tips to make the pain go away. You might not reach a 405 bench … I can bench 135 for about 3 reps right now (pretty weak, I know). My bench press has gone from around 75 lbs for 5 reps to 185 lbs for 3 reps. My goal has been to hit 225 by the one year mark which is coming up in just about 2 months. If you’re a woman and you can rep 225, you should be competing in professional powerlifting. I should also mention that to get to a 225 lbs bench press, they also mentioned that it should take a few months to a year. Is it impressive? There are tons of women who can bench press that much weight and more for reps. On the right, check out a few of my most popular posts of all time. I may receive a commission for purchases made through product links on this page, but I always stand by my opinions and endorsements! Here, I'll just illustrate the squat and deadlift routine; feel free to add any upper-body lifts as you see appropriate, as long as they don't detract from the work you do here. It’s science right? And when you look at the research, arm length is probably only a very small indicator of bench press strength. There are lots of legitimate reasons that your progress might be slower, and in some cases, it might be a good thing (like keeping your bodyweight and fat levels low). This is otherwise known as recomping. You will also gain some fat, that is just part of it. But I always stand by the research and recommendations that I provide here. The timeframe is all over the board here. 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 225 pound bench press test. This is another one that’s hotly debated. Sound confusing, not really. trustyspotter@gmail.com, 12540 Broadwell Rd. Retraining your muscles is easier and faster than building them from scratch. ! My friend bet me that i wouldnt be able to bench 225 by thanksgiving. plz i beg of u!!!! According to the 2010 US census, there are 151 million men in America (3). Keep that in mind when people claim they benched 225 after 3 months of training. Let’s dive in a little bit and take a look at some of these factors that go into how long it takes for you to bench 225, 315, 405, and beyond. I don’t believe this because there are too many variables at play like age, starting strength and starting weight. Then soon it’s every month you increase 5 lbs. Overall bodyweight seems to be one of the biggest factors in your bench press strength. Some of them might be of interest! On average, an average person could bench 2 plates in less than a year if they don't **** around. Notify me of follow-up comments by email. Just know that it will probably take you many years of focused training to reach that level of strength. In the short run more strength actually can lead to more endurance. For reference, I’ve been lifting seriously for a little over a year and a half and can’t bench 225 for reps yet. This is something I’ve googled 100 times I bet. Then you may have what’s referred to as muscle memory and those muscle will whip themselves back into shape and grow much quicker than if they had barely ever been used before. I am not stalling at all anymore. You may have heard the term “newb gains”. For myself it took about nine months to take my bench from two plates (225 lbs) to three plates (315 lbs). Simply put, when you weigh more it’s easier to bench more. That’s why when you’re cutting and losing weight, your bench press is often one of the first and most severe lifts to suffer. If you’re 250 pounds, a 225 or two plate bench isn’t even bodyweight! a year is a good guess could be 6 months if you bulk to 225 simutaneaosly (spelling) while lifting depends on how bad you want it, since you say you are primarily a bodybuilder just take your time and let it happen no rush since you dont compete. How Long Does it Take to Reach a 225 Bench Press? Let me tell you how I did it… Disclosure: I may receive commissions or advertising fees from products and brands mentioned on the Trusty Spotter. You are training your existing muscles and forcing them to adapt to lifting heavier weights. Complete newbies will take longer to reach a 225, 315, or otherwise impressive bench press. Even those this may be possible, and most people agree that it is for beginners only. So how long does it take to reach a 225-pound bench press for reps? But if you set your mind to it and give it a few years, you can get there. It’ll be up to you to decide what you care about most: It’s probably a better idea to take your time and avoid too much unwanted fat gain from bulking. Your mileage may vary based on any one of these approaches. But the truth is that anyone who’s been to a commercial gym can tell you 90% of men can’t bench press 225 pounds. Reddit User: Took around 4 months to hit 225lbs bench (for 5×5). (Or more?). Maximizing their potential. It’s hard to say for sure. A 400-pound bencher has a far greater chance of doing 30 reps at 225 than a 300 bencher. Some people also reach that level and beyond much faster. Even though the 225 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. It is like my primary goal since I started lifting weights. (A hardgainer is someone who struggles to put on muscle and gain strength.). But I also weigh about 130 pounds and have spent a lot of that time cutting to get lean and toned! The average time of how long it takes to bench 225 pounds for reps seems to be about one year of serious training. But yeah… it’s impressive that you put in probably a solid 6 months to 2 years of dedicated training in order to achieve something most people can’t do. I plan on getting to 2 plates for one by the end of the summer … For casual lifters who just like working out and want to look good naked, a 315 bench is going to be a pretty lofty goal. He must have been 21 years old and eating like a horse. [FREE DVD] 7 Hardcore Chest Training Strategies DVD http://www.weightgaintruth.com/chest-training-techniques-dvd/ Full D.U.P. At 235 I put up 385 raw. I was 2 years in before I even had a level of muscle mass most guys have as a starting point. But if you can’t hit twenty reps on your 225 right now, you don’t have an endurance problem - you have a strength problem. This is a controversial question and while I don’t have a definitive answer I can tell you what I have read and what the general consensus is. Is 225 pounds a realistic bench press goal for a woman? (You can read more about that theory and its logic over on Arnold Schwarzenegger’s site.). Put two people of the same bodyweight, untrained, on the same program, eating the same food, and I highly doubt they’ll both reach a 225 bench at the same exact time. Lifting weights is great for people of all ages, young and old. There are a lot of possible explanations for this, including: That last one is one of the most credible explanations I’ve seen so far. If you click a link then make a purchase I might get a small commission at no cost to you. I am 38 years old and have been killing it in the gym for the last 10 months. A 135lb bench press for most women would be an intermediate to advanced but hardly unreachable lift. There’s a lot of debate about whether “hardgainers” are actually real. Simply put, people with longer arms have a much longer way to push the weight. That’s without the use of steroids. If you take that into consideration, time needed to increase from 185 to 225lbs is potato. I am obsessed with bench pressing 2 plates for some reason. But if you weigh 160, 170, or more, a 135 bench should come pretty easy during the newbie gains phase. Some people are just naturally faster and others are naturally slower. Hi there! You’re never too old to start lifting weights! To lose muscle or fat, you have to be eating at a deficit. I cannot at this time bench press 2 plates. I feel that I am nearing the end of my newb gains. How long does it take to bench 225+? A 225 bench press is a good natty press depending on weight. You’ll be able to regain that strength a lot faster. You’ll bench 225 pounds a lot faster if you bulk, bulk, and bulk some more until you get there! The stronger you get, the harder it is to continue adding strength and gaining new muscle. Most women could probably hit that number after a few years of training. As an Amazon Associate I earn from qualifying purchases. It is calculated based on factors such as age, current weight, activity level, and body fat percentage if you know it. That’s where you gain strength extremely easily and quickly on all of your lifts, even if you’re losing weight because your body is learning how to recruit muscle fibers and execute the movements. Some of these are probably lies, some are truthful. If you still think 405 is out of reach, here are 6 steps to help you move closer. All my supplementing cosisted of is lifting heavy on all major lifts bench,dead and military and curling and after every heavy workout I took 4 scoops of whey protein and every morning my fish oil pills for joints and that it. If you’re not really dedicated to the goal, it’ll be super difficult to achieve. According to a lot of lifters in the online community, they always say it should take around 1 year. About 5'11" 160lb skinny fat. 100 percent of the people who train with me will spend 80-90 percent of their time working absolute strength. Unless you are already fairly strong, and many people are. I started this site to share all of the best information and products I could find on my way to better health and a stronger body. The 225 lb bench press for reps can be a big measuring stick for athletes when it comes measuring upper body strength. C4 Pre-Workout Review: Pros, cons, and results explained, More weight means more overall muscle mass, Bigger measurements give you a shorter range of motion and better leverage, More mass in the shoulder area provides better stability for pushing, Faster metabolism (and not eating enough), Bench heavy once and high reps once every week, Bench your 1-rep max every day (Bulgarian), Rotate between flat bench, incline bench, and other presses a few times per week, It takes more than 2-3 years of focused training in most cases, You may need to mix up your training and programming along the way, Injuries, aches, and pains can derail progress. Secondly, people tend to ask what program I … For guys who are very lean and light, it’ll be a lot more challenging to reach that number. 727 votes, 262 comments. About 511 160lb skinny fat. but when will i finally get there? 225 pounds, 102 kilograms, or 2 plates as we more commonly say, it's a huge stepping stone for the bench press, benching 225 means something, no longer are you in the average group of people that have not had as much dedication, now you are on your way to sculpting a chest worth bench pressing for. The bench press is absolutely one of the best exercises for an amazing upper body. Being strong as an ox isn't enough though. My favorite recipe is five sets of 3, 2, or 1. Reddit User: Took me almost 4 years, but I was intensely underweight before lifting. The bench press has always been one of my weakest lifts and my dream had always been to hit 315. Generally, in order to build muscle or fat you have to be eating at a caloric surplus. However, if you are in the newb phase as I mentioned above, it is said that while you are lifting weights and stimulating your muscles during this newb gains period that you can in fact lose weight and gain muscle at the same time. My chest was very weak starting out, I didn’t work out when I was younger or play many sports so I had no base of strength to build back up. I know it probably shouldn’t be but it is just one of those major milestones that is a really big deal for some people. Aug 19, 2019 - The bench press is absolutely one of the best exercises for an amazing upper body. Bodybuilding.com User: a bit under 6 months, Bodybuilding.com User: it took me like 10 months to get to 225…starting with a 90 lb bench. When you’re brand new to lifting, you’ll go through a period of “noob gains.”. Plug this into your MyFitnessPal app on your iPhone and start recording everything you eat. (That wouldn’t even get most men in the door.). Regardless of WHY it’s true, just know that is true. One reason being… a lot of people never bench 315 pounds even after many, many years of training. Then check out my ultimate guide to bench press motivation… benching is hard work, but it’s worth it!). Some people reach it a lot faster (4-5 months or so) or slower (2 years or more). Unfortunately they will all probably give you a slightly different answer. But my starting 1RM was probably around 150lbs – realistic for a beginner if starting at that weight. While it’s true that some people do struggle, it could be genetics, or it could be: But one thing I think that shouldn’t be disputed is that different people gain at different speeds. My name is Evan. Personally, I was not. You may notice after some time that you will not be able to hit your reps every week, but every other week. And like most exercises, the size and development of those muscles from the bench press depend heavily on building strength and lifting heavier weight over time. This will definitely work to the advantage of high school or college athletes who haven’t lifted in a few years. One such site is tdeecalculator.net. During this period you should be able to add 5 lbs a week to your bench press, provided you are on a proper training program that utilizes progressive overload. If you spend too much time on YouTube fitness and BodyBuilding forums, you start to feel like a complete loser if you can’t bench over 300 pounds. It’s best to use a few of them and then take the average and make that your TDEE> You can always adjust it yourself if you think it is off. I remember just a few months ago when 145 lbs was just so heavy and now its very light to me. A nice, slow, lean bulk should do the trick, along with a few cutting cycles along the way to stay lean. This is just something to keep in mind, that how fast your bench strength increases is definitely dependent on how you’ve programmed the bench press into your routine: There are a lot of different approaches to this, way too many to list here, and none is necessarily better than another. I am running a new program now and it has been helping a lot though. After watching the NFL Draft we always hear about how many times someone benched 225 in the combine. I'm a 25 year old male. So if you are starting out weak with a bench press under 100 lbs like mine was, it may be closer to a year or more. Just enter in your info and it will pit out how many calories you should be eating. For most people, you are not going to reach a 2 plate bench press during your newb gains phase unless you were already really strong. This article contains affiliate links. If you are trying to gain weight (muscle), put in moderately active or active. But my starting 1RM was probably around 150lbs – realistic for a beginner if starting at that weight; Reddit User: I hit 225 1rm in about 9 months after barely being able to do 95 – that’s insane progression in my opinion. It is still widely accepted that the best way to maximize muscle gains is to be in a caloric surplus. This website provides tips and info for beginners to weightlifting, even beginners in their 30s and beyond. How to dominate 225 bench press for reps critical bench duration. Factoring in all of the above, it should take somewhere around 1 year of dedicated training to bench 225 pounds for reps as a man. He must have been 21 years old and eating like a horse. Doing each body part once a week is for bodybuilding magazines, trust me So on your first day, you might do 4 sets of 4-6 on the bench press, and on your second day (later in the week), you might do 3 sets of 12-15, really focusing on … 225 may seem heavy to many here but the reality is that for several others, its commonly the second set for folks who bench. If you did used to be strong in college or high school, maybe you played football and worked out for sports. About 100 million of those men are in an age range where the feat is more feasible (age 15-60). You have to optimize your training and diet and work hard within the confines of your genetics. Bodybuilding.com User: I went from 140lbs 5 times to 225lbs 2 times in 10 months of on and off working out. I bulked up from 145 to 170 and I can bench 185 for 3 reps. It is basically how many calories it takes your body each day to function normally. because everyone is catching up to me and i need help!!!!! If you can get your body fat down to the 12-15% range and eat about 250 calories over your TDEE, then you will gain mostly muscle and very little fat. My friend bet me that I wouldnt be able to bench 225 by Thanksgiving. There are many sites out there where you can get an estimate of what your TDEE is. I hope it helps you, too! How Long Should I Wait Before Working Out With a New Tattoo? In reality, that’s enormously difficult to do, especially after you’ve already milked your newbie gains. Read moreHow long does it take to bench 225+? when i first started benching in january my max was like 115 or 120 and now its 200 and i been stuck at 200 since like late august early september and i wanna bench atleast 225 or 250!!!!! I’m not sure I’m gonna make it at my current rate of progression. On the left, you’ll see my full site navigation in case you’re curious what else I’ve got to offer. Unfortunately there is no definitive answer as to how long it takes because it takes a different amount of time for everyone. It will help you keep track of everything. People with shorter arms, on the other hand, may have a slight advantage due to the shortened range of motion. 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 off … This is true of a lot of lifting exercises, but it applies much more to the bench press than to, say, bicep curls. The reality is if your maximum bench press is 245 you will be lucky to bench 225 for 2. Remember this is just an estimate. While I can’t tell you how long specifically it will take you, I have scoured the internet to provide you with several examples of various forum posts, Reddit posts, and blog posts of people telling how long it took them to reach a 2 plate bench press. I’m a dad and 30-something-year-old fitness enthusiast. You aren’t necessarily growing a ton of muscle mass during this stage. This refers to the rapid rate at which beginners are able to get stronger. When I searched this question a hundred different times, I knew there wasn’t one answer, but I wanted to know real world examples of long it took for different people. (Before you go, find out what to do if you hate the bench press. About 45 million Americans have a gym membership (4). For activity level, if you are trying to lose weight it’s best to put in sedentary or lightly active. Hope you enjoyed your time on my blog. Is it impressive? The neuro-muscular system in one of the body's most adaptive systems, and can increase its strength by 25 to 100 percent in three to six months. I have read on the internet and seen fitness YouTubers say several times that if you don’t hit 2 plates after a year you are doing it wrong. At some point, those fast gains will run out if you’re not eating enough food to gain muscle on a bulk. It’s still possible, but I think maybe 210 or 215 is more in the realm of possibility. Starting out, it could be anywhere from 3 months to over 2 years. It shouldn’t be the end-all goal! Football players and strength challenge competitors know the importance of being able to get a lot of reps in the 225 lb bench press. As an Amazon Associate I earn from qualifying purchases. TDEE stands for Total Daily Energy Expenditure. You do have the MFP app right? It’s possible they had the muscle and potential the whole time and simply needed to reactivate it. But don’t let that discourage you if it takes longer! (Plus examples), How much do Olympic weights cost on average? This isn’t a massive deal, but it could explain why there are some minor differences in bench strength between people with similar body types, training experience, and nutritional approaches. We bench … I am only progressing by 5 lbs on bench press every other week now it seems. TAGS: 225-pound bench press rep test, bench press technique, rep test, increase bench reps, max effort work, speed work, combine, football, dave tate, strength training, bench press QUESTION I am trying to increase my bench press for reps on 225 and was wondering if you had any tips. That requires more effort, stamina, power, and pushing strength. (Calculator), Can't walk after leg workout? How long does it take to squat 405, 500, or 600 pounds? But according to most strength standards, a 225 bench for a woman under 200 pounds would be an extremely competitive (advanced or elite) level lift. (Plus examples), Complete Guide to the Absolute Best Gyms (Reviews & Comparisons), Fitness & Workout Program Coupons or Promo Codes, The Best Workout Programs & Apps (Reviews & Comparisons), Perfect Male Body Measurements According to Height (and how to achieve them), How many calories does climbing stairs burn? If you start out bench pressing 160 lbs pretty easily, you may hit 225 in a few months no problem. Due to simple physiology, women have less muscle mass in their upper bodies than men do. A 135 bench press for someone who weighs 120 pounds is actually pretty respectable! If I can provide an age or additional details about the person I will. Now this varies of course and I am not yet at this stage so I am basing this on what I have read and researched. Well, not until the day that 225 finally went up. If you were able to bench press 225 or more in the past, you’ll probably reach that level faster than your average untrained person. First and foremost, people ask me “How long did it take?”. (A gym membership isn't required to ben… If you’re not training properly and eating just right, you’ll probably never get there. 06-09-2007, 12:36 AM #6 This plan will focus on getting your high-bar back squat and conventional deadlift to 225 in a straightforward, systematic way, using three full-body workouts per week.
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