How heavy do you have to be to bench 315 as a natty?

With average genetics and years of good training. My ultimate IST goal is to be able break a 5 minute mile and bench 315lb on the same day. I'm not sure if I will ever reach it but I'll keep trying to get as close as I can.

  1. 2 months ago
    Anonymous

    I bench 3 pl at 260lbs, 6'6

    • 2 months ago
      Anonymous

      Fat

    • 2 months ago
      Anonymous

      Dyel?

      https://i.imgur.com/riW1APU.jpg

      With average genetics and years of good training. My ultimate IST goal is to be able break a 5 minute mile and bench 315lb on the same day. I'm not sure if I will ever reach it but I'll keep trying to get as close as I can.

      160

  2. 2 months ago
    Anonymous

    Lightest i was was 185lbs, i benched 3pl8 for 2 or 3 at that weight

    • 2 months ago
      Anonymous

      >2 or 3

      Liar detected. A feat of strength like that isn't something you forget. I can tell you exactly how many reps I did 405lbs with on Squat before I broke my leg. gay

      • 2 months ago
        Anonymous

        I benched 405 before at a higher weight, i dont remember babby weight lifts i did when i was malnourished and depleted

  3. 2 months ago
    Anonymous

    I got 225x1 and sub 6 mile relatively easily, but it's gotten a lot harder from there. Bench is hard stuck at 245x1. I got my 5k time down to 19:48 and 800m time to low 2:20s but I thought I was going to puke after doing it. bodyweight 150lb. I'm not sure if I should bulk up until I'm able to do 315 and then try to hold on while cutting/focusing cardio or do the opposite approach. I'm running every day and lifting 4-5x per week, 2 days focused on bench currently. Been at it for a little over a year

    • 2 months ago
      Anonymous

      Also been lifting for about a year. I had to bulk pretty hard before my bench got to 2pl8. Seems that for whatever reason, bench responds really well to increased body weight.
      I'm currently 6'1 and 185lbs after cutting for a couple months. Doubt I’m able to bench 2pl8s anymore, but I’m not far away. A couple of weeks in my next bulk I’m certain it will be back. But this time I will bulk slower.
      FWIW - and keep in mind you’re a bit stronger than me - I think you need to be on a good bulk to hit 315. But I’m not sure if you should do it before summer.

    • 2 months ago
      Anonymous

      Obviously bulk because 315 would be over double body weight at 150 which insane. Better to get up to at at least 170, I doubt it it will hurt ur time that much if it all.

  4. 2 months ago
    Anonymous

    i can do it at 145 but im 5'4 so it doesnt really count

    • 2 months ago
      Anonymous

      If you are average height it will be really tough to bench 315 at under 180lbs.

      I'm 5'6 150lb .
      to the guy who can do it at 145, can you please post body and routine? If I can do it at 150 I think I can possibly do both. if I need to be 170 or something there's just no way

    • 2 months ago
      Anonymous

      Post body. If this is true you're stacked as a motherfucker with no excess bodyfat. Probably isnt though or you wouldn't say it doesn't count.

  5. 2 months ago
    Anonymous

    If you are average height it will be really tough to bench 315 at under 180lbs.

  6. 2 months ago
    Anonymous

    6'1".
    I was 208lb and lean like 12% when I was able to do this. But just barely squeeking the 5min and only a single with three pl8.

  7. 2 months ago
    Anonymous

    Im 6ft 220 and can bench 315x2-3reps

    • 2 months ago
      Anonymous

      Just curious. Do you have a body that roughly looks like Vin Diesel (lean) or Dave Chappelle (Less lean). They're both 6ft and can bench 3pl8. I want to know if it's consistent to look roughly like them once I hit 3pl8 (also 6ft here)

      • 2 months ago
        Anonymous

        dave chappelle can bench 3 fucking plates? i had no idea, i kneel

        • 2 months ago
          Anonymous

          When he juiced. Dunno what his routine is anymore. Looks like he went natty or toned it down recently.

          • 2 months ago
            Anonymous

            I could've sworn he went on a cycle. One of his stand ups from a few years ago he had shoulder caps busting out of his fucking shirt. His last one, he either toned down or stopped all together, looks smaller.

            • 2 months ago
              Anonymous

              >cycle
              Lol he was def cycling for a few years there. Hes probably doing trt and maintence now or went natty.

          • 2 months ago
            Anonymous

            I could've sworn he went on a cycle. One of his stand ups from a few years ago he had shoulder caps busting out of his fucking shirt. His last one, he either toned down or stopped all together, looks smaller.

            >cycle
            Lol he was def cycling for a few years there. Hes probably doing trt and maintence now or went natty.

            Seriously doubt he juiced to get like that. He disappeared for years and then just kinda came back big as fuck without saying a word about it. It's far more likely that he just trained well over a long period of time and finally decided to pick up a fork for the first time in his life. He's clearly got a bunch of fat on top even at his biggest that I could find (pic rel). He doesn't have impressive veins or anything, no notable facial changes except a fatter chin, no skin issues or changes. He has some good looking delts, but it also looks like there is a solid layer of 1 inch thick skin and fat covering the muscle

            • 2 months ago
              Anonymous

              >doubt he juiced
              kek! no one beefs up like that in their 40s without assistance. It be one thing to gotten big like that in their 20s and lost some it over the years then spent 5years getting their shit straight again. But no comes out of nowhere at 40 like that.

          • 2 months ago
            Anonymous

            i had no idea dave even lifted period let alone roided

            • 2 months ago
              Anonymous

              He didnt till he disappeared and basically did what all NEETs end up doing. Either video games/porn or self improvement. He has said in interviews people used to make fun of him when he was younger for being too skinny. Im guessing it was his midlife crisis.

      • 2 months ago
        Anonymous

        Lol i doubt it. I get called fat and told I have bitch tits on here. This is me now, Im natty, not a body builder, but at the beginning of a cut for summer. Trying to get to 205 by the end of march while maintaining my current lifts. Have basically cut out all my meals except dinner and upped my cardio to everyday. Last year I retained all my strength getting down to 205, but I wasnt probably able to lift 315 more then one rep.

        • 2 months ago
          Anonymous

          if 315 is your single, what do you do for reps?

          • 2 months ago
            Anonymous

            Im not sure i understand. I do 5x5 but add 10lbs each side, each set. I usually start with two plates to warm up and my final set is either 2pl8+35 or 3pl8. Depends on how I feel that day. Right now i can get 2 or 3 reps of 315, but some arent always competition solid reps, Some days Ill only do the first three sets, in which case Ill do higher reps. I know I can rep 2pl8 about 15.

        • 2 months ago
          Anonymous

          You look strikingly similar to how he looked in Riddick, which is something I think is definitely attainable and aesthetic. Can I get some more stats on other lifts that you do? Specifically curious about what your squat is. I would be seriously fucking excited to look like you. I'd like to get some numbers to know when I can stop gaining and then just cut down to that weight. Numbers would help me know what I look like under all my extra fat

          • 2 months ago
            Anonymous

            Lol this is getting gay, but my squat is embarassing right now and my current focus. I can only do 3pl8+25 for maybe 3reps. My deadlift is about where it should be but nothing special. I rarely go for maxes with it anymore, regularly only go as high as 4pl8+15 for 5reps, but I know I could go higher, I just kind of hate doing them

        • 2 months ago
          Anonymous

          https://i.imgur.com/L78n7f2.jpg

          You look strikingly similar to how he looked in Riddick, which is something I think is definitely attainable and aesthetic. Can I get some more stats on other lifts that you do? Specifically curious about what your squat is. I would be seriously fucking excited to look like you. I'd like to get some numbers to know when I can stop gaining and then just cut down to that weight. Numbers would help me know what I look like under all my extra fat

          pls, I need knowledge natural Riddick-san

      • 2 months ago
        Anonymous

        Dave chapelle can bench 3 plates? When tf did that happen?

    • 2 months ago
      Anonymous

      pretty much the same here
      6 feet and 225 currently, bench 315 for 2 sets of 3 reps

      • 2 months ago
        Anonymous

        I honestly think I see more progress doing lighter for more reps. I find it a good thing to only try the weight ranges you can only 1-3 reps on once every 3 lifts or once a week. Using the high rep sets to tear the muscle up and the higher weight ones just to familiarize your body with the new weight.

  8. 2 months ago
    Anonymous

    There's an Asian guy on YouTube that only benches and weighs 155lb, was able to do a bit over 4pl8

    • 2 months ago
      Anonymous

      I've seen that guy. I hate him so much. Absolutely retarded.

      God bless him.

    • 2 months ago
      Anonymous

      >check his channel
      >look at videos
      >literally every single fucking one is a bench video
      I've seen him before but I wasn't aware that was his ONLY lift lmao

    • 2 months ago
      Anonymous

      I've seen that guy. I hate him so much. Absolutely retarded.

      God bless him.

      >check his channel
      >look at videos
      >literally every single fucking one is a bench video
      I've seen him before but I wasn't aware that was his ONLY lift lmao

      it's the same guy in the OP picrel

  9. 2 months ago
    Anonymous

    Hit it at 6’ 185 and I was chubby going on fat
    You could definitely hit it at 170 or less if you were shorter

  10. 2 months ago
    Anonymous

    i was 195lb when I benched 3pl.

  11. 2 months ago
    Anonymous

    Realistically? 240.

  12. 2 months ago
    Anonymous

    I am 225 right now and i can rep 295x4 last time i tried, when i was 260 i did 315x5 as an all time PR and i BB bench once every 2 or 3 weeks - BB benching requires ALOT of technique ofc you need to have the brute force to pull it off but its a deviously technical lift

    • 2 months ago
      Anonymous

      I've also come to the conclusion that the stronger you get on the bench the higher the injury risk gets. I'm gonna have to decrease my bench volume severely going forward

    • 2 months ago
      Anonymous

      It's really not.

      I've also come to the conclusion that the stronger you get on the bench the higher the injury risk gets. I'm gonna have to decrease my bench volume severely going forward

      Maybe when you're moving well over 4 plates.

  13. 2 months ago
    Anonymous

    I was 105 kg something when I got 3pl8 bench after 9 months of training

  14. 2 months ago
    Anonymous

    I bench 85 lbs.

  15. 2 months ago
    Anonymous

    6'6", 220LB, just broke PR of 265 today.

    • 2 months ago
      Anonymous

      Good job anon

  16. 2 months ago
    Anonymous

    5'11 (manlet king) 205bw 3pl8 for 3 24 years old white nonvirgin 6 figure salary

  17. 2 months ago
    Anonymous

    It depends on wingspan, chest circumference, and muscle insertions.
    At the low end, I could see a non-dwarf benching 315 as light as 130.
    Unless you have a 6'3"+ wingspan it is doable at 170-180 for most people.

  18. 2 months ago
    Anonymous

    You need to be at least 300lbs for a 3 plate bench to begin to be considered attainable as a "proficient" lifter.
    https://symmetricstrength.com/standards#/300/lb/male/-

    Most gym goers are less than proficient.

    • 2 months ago
      Anonymous

      According to that thing 225 at 150 is equivalent to 315 at 300. Seems kind of wild they only expect you to get 40% stronger from doubling the bodyweight

      • 2 months ago
        Anonymous

        Yes, the relationship is not linear

      • 2 months ago
        Anonymous

        Brainlet

  19. 2 months ago
    Anonymous

    Im 175 and can only do 230 for 2

  20. 2 months ago
    Anonymous

    I did 315 natty at around 220lbs body weight. I imagine you could probably do it lighter, but at the time I wasn’t skimping on calories because I was trying to improve all my big lifts. Hard to improve lifts like BP, squats, etc on a calorie deficit.

  21. 2 months ago
    Anonymous

    All depends on leverages and what you’re good at. Bench has always been my worst lift. I used to sit at 5’11 190lbs but I’ve cut down to 175 and kept the majority of my lifts. Today I hit 275 for a PR and think I may be able to hit 290ish currently. I think maybe 160 lbs bw, natty, everything as far as diet and training is dialed in, and focusing on the bench press, all at 5’11 would be benchmaxxing.

  22. 2 months ago
    Anonymous

    6'1 and long arms. I can 3pl8 3/4 reps easily but only 275 for full reps down to chest. Those last inch or inch n a half are brutal. No idea why.

    • 2 months ago
      Anonymous

      so you ego lift 3pl8s, wow anon...........

      • 2 months ago
        Anonymous

        Post physique. You won't

    • 2 months ago
      Anonymous

      Those last inch or two also cause injury.

      • 2 months ago
        Anonymous

        >not intentionally fucking your shoulders up to get full ROM to dunk on the non-believers
        why even live

  23. 2 months ago
    Anonymous

    I'm 210, natty. Lifting for 15 years. Hit 315x5 the other day and that's not even close to a PR

    • 2 months ago
      Anonymous

      height?

      • 2 months ago
        Anonymous

        bout 350

  24. 2 months ago
    Anonymous

    That’s actually a really interesting challenge. I might try it. It will be tough to find a middle ground in size. If you are massive 315 is a much easier goal than the 5 min mile and if you are a skelly then the 5 min mile will be a joke and the bench almost impossible. Good luck.

  25. 2 months ago
    Anonymous

    currently at 275lb bench for just barely 5 reps, considering becoming a bloat lord to do 315 for reps, im 5'11 240lbs, do i dare do it?

    • 2 months ago
      Anonymous

      YOU GOTTA LIVE IT

    • 2 months ago
      Anonymous

      Naw. Your already at bloat maxx. Its cut season. Cut, keep lifting, after you hit 190 and its after the last day of summer (labor day), bloat lord again. Dont worry if your lifts suffer, just keep at it.

  26. 2 months ago
    Anonymous

    I’m 180lb and just hit 275 on bench for 1rm. I’m totally natty and have only lifted for ~4 years consistently, if you’re 200+lb and have spent 2+ years lifting I’d expect you to be doing 3pl8 bench at minimum

    • 2 months ago
      Anonymous

      I hit 270 in a year at that weight
      What did you start at?

      • 2 months ago
        Anonymous

        I started at ~140lb . The vast majority of novice natties do not manage to hit 1.5x bench until several years into lifting

        • 2 months ago
          Anonymous

          The person you’re replying to is probably just a manlet with short arms, having a 6’3 wingspan makes bench pressing much harder than a 5’8 one relatively

  27. 2 months ago
    Anonymous

    You can be fat as all fuck and get a sub-6 mile.
    When I was 17 i was 6'0", 215 lbs (otherwise known as a gigafatass) and I hit a 3pl8 bench. Same day I went for a run and was, through extreme effort, able to get a 5:54 mile.
    Today (at 19) I'm 50 lbs short of that, the same height, and have a bench of 265 (Haven't tested in a while so that might be off) and can do a sub-5 mile with similar Herculean effort as the sub-6 mile took obese me.

    • 2 months ago
      Anonymous

      you also have a 8 inch PP, an engineering job and make 6 figures too right? like all ISTners?

      • 2 months ago
        Anonymous

        God I wish. I'm currently NEET so I make 0 figures. Took engineering classes in high school, but I didn't do so great in them.

  28. 2 months ago
    Anonymous

    I've hit 315 once at 147lbs.

    • 2 months ago
      Anonymous

      Height??? If you're above 5'4, how?

      • 2 months ago
        Anonymous

        5'5" I'm just stronk af is nervous system shit nothing to do with muscles and I use my mind a lot when lifting heavy

        • 2 months ago
          Anonymous

          aww, look at the wittle manlet, so strong

          • 2 months ago
            Anonymous

            I'd fuck you up dude I do boxing and wrestling. I'm an animal even if.you do beat me you'd still be very injured in a fight with me.

            • 2 months ago
              Anonymous

              >even if you beat me

              Lost the fight before it even began. Kek

        • 2 months ago
          Anonymous

          Well I'd love to crack the code on whatever "nervous system shit" is. Then again I've trained exclusively full-body workouts since 14, and especially since actually taking it seriously over the past year, so maybe CNS fatigue is just frying me constantly.
          Ignore this guy

          aww, look at the wittle manlet, so strong

          even though I'll admit I make fun of manlets a lot too.

          • 2 months ago
            Anonymous

            It's just how hard your muscles contract. You're gonna develop it no matter what but if you focus on it and on not gaining muscle you can min max to a double bodyweight bench (if you're a manlet). It's actually just better to get both muscle and CNS because you'll be performing better even if it doesnt look as cool on paper as 2x bodyweight bench but if you insist: sets to success causes cns gains, and making the eccentric lighter using bands or chains, or just avoiding it altogether by keeping reps in the tank, makes you avoid weight gain.

  29. 2 months ago
    Anonymous

    I hit 305 last week and attempted 315 but couldn't do it, the 295 and 305 really tired me, not sure if I should try it again on monday with only arming up to 2.5 pl8s, I think I could hit it if I went quick with it

  30. 2 months ago
    Anonymous

    I did flat bench 160kg(bar included) while cutting, 107kg and around 25-27% body fat at that time(before COVID lockdown)

  31. 2 months ago
    Anonymous

    About 220 at 6'2 15% Bf I managed to Bench 315

  32. 2 months ago
    Anonymous

    hmm based on replies maybe i builk to 160 and see what happens to bench . I don't want to go higher and risk fat before summer.

  33. 2 months ago
    Anonymous

    192cm/6'3 at 105kg and can do it for 5 or 6

  34. 2 months ago
    Anonymous

    dunno

  35. 2 months ago
    Anonymous

    I can bench 315x3 at 185lbs

  36. 2 months ago
    Anonymous

    315x8 at 225

  37. 2 months ago
    Anonymous

    5’10 160-165 lbs and I benched 315 then sent myself to snap city with 325. A little under 7 months after the injury right now I can bench 285.

Your email address will not be published. Required fields are marked *