Is 3pl8 bench an achievable goal this year? I am starting from 1pl8 bench.

Is 3pl8 bench an achievable goal this year? I am starting from 1pl8 bench.

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  1. 2 months ago
    Anonymous

    Try again in 4-5 years champ. 2pl8 is achievable tho

    • 2 months ago
      Anonymous

      If you're willing to gigabulk then maybe otherwise this if you want to be <15% bf hitting 3pl8s.

      • 2 months ago
        Anonymous

        You’d have to bulk so hard the distance from the bar to your fat chest becomes small. Not worth it to become severely obese just to speed up a 3pl8 bench.

        >lifting for 2 years
        >hit 3pl8 bench in February 2023
        >stopped benching, started doing dumbbell press instead and going for higher reps
        >decided to try 3pl8 again in December, bang out 3 decent reps, no bounce, slow controlled eccentrics
        >new goal is 365x1
        what's the optimal bench program? I just want to hit 365 then I'll start cutting I swear

        Keep doing whatever magic you’re already doing

        • 2 months ago
          Anonymous

          The mistake people make is not doing double the workload and eating another 800+ cals on lifting days. If you aren't already kind of big you'll look like you're getting leaner because of muscle mass outpacing fat gain.

          Another trick is not getting way too full but still eating an absolute shitload for 2 meals before lifting and getting in the zone to lift rather hard for 90 minutes or more by drinking coffee, then starting to drink then you smoke 2 bowls before and keep it going with beer, tequila sunrise, jack and Coke, etc something sugary so you can go heavy at the beginning then do volume at the end.

          • 2 months ago
            Anonymous

            Every day after work on my bulk I had to drink like 3 shots and wash it down with some beer then fill up a thermos with almost 3 beers then come back outside to smoke more weed and refill my beer.

            You have to dedicate yourself to the bulk you can't be a pussy afraid that the extra half hour of lifting you get while fricked up and having to wait to get below .08 to leave is necessary to putting weight on your lifts.

  2. 2 months ago
    Anonymous

    You can go up ten pounds a week.

    • 2 months ago
      Anonymous

      Can I bench 5 days a week?

      • 2 months ago
        Anonymous

        No, 3 max unless you’re peaking

  3. 2 months ago
    Anonymous

    Yes it is achievable.

    people are just fricking weaking nowadays because everyone is following some moronic roider programs. nobody progressive overloads and sticks to basics. they are overfocused on wondering if they are doing optimal volume/frequency and scientifically best angle which is like the most fricking moronic question when the question should be are you doing more reps and putting more weight on the bar? if you arent making gains, what you are doing is fricking stupid. if you are, then this wouldnt be a question.

    • 2 months ago
      Anonymous

      https://www.tiktok.com/@mrnicberndt/video/7236931284109462827

      here's another 16 year old with completely average looking physique benching nearly 3pl8s. im not saying average as in trying to knock the guy out but average in a sense that 99% of you idiots would call him dyel/beginner lifter

      • 2 months ago
        Anonymous

        Yes it is achievable.

        people are just fricking weaking nowadays because everyone is following some moronic roider programs. nobody progressive overloads and sticks to basics. they are overfocused on wondering if they are doing optimal volume/frequency and scientifically best angle which is like the most fricking moronic question when the question should be are you doing more reps and putting more weight on the bar? if you arent making gains, what you are doing is fricking stupid. if you are, then this wouldnt be a question.

        Not watching your moronic vids but these ppl are exceptions. Yes, I’ve known farm boys who hit 3pl8 within 6 months of starting the gym because they did hard labor their whole lives. But OP is clearly coming from an unathletic background

      • 2 months ago
        Anonymous

        >here's another 16 year old with completely average looking physique
        kek, shut up homosexual

        • 2 months ago
          Anonymous

          You are trolling right? The guy is fricking 148lbs. If you think this is not achievable, not natty and completely mogs the competition then idk what to say other than just give it up already you are literally never gonna make it with your genes. He has an absurd strength to muscle ratio though. That is definitely not average.

          • 2 months ago
            Anonymous

            He has a nice physique anon, not average

    • 2 months ago
      Anonymous

      >teenager at peak test production
      >went 1pl8 to 2pl8
      Yeah not nearly the same.

    • 2 months ago
      Anonymous

      how much bouncing is ok if youre not trying to be a powerlifter? i feel like by trying to be a bit "too perfect" with a slight pause at the bottom is holding me back potentially when i can eek out 1-2 more reps if i just bounce it slightly like the guy in the vid is
      or should i not worry about this until i bench anywhere near 2pl8

      • 2 months ago
        Anonymous

        whatever you want dude nobody is making the rules

    • 2 months ago
      Anonymous

      >high volume bad
      Yeah don't go to failure every set if you wanna be able to increase weight and not need a deload.

      Trick I used to go up in weight easily was starting with like 5 sets of 3-7 reps at as high weight as possible without losing form then doing another couple sets burning out at around 10 reps both on bb.

      • 2 months ago
        Anonymous

        Going for 2 rep prs more more once every week or two is pointless btw. If you want power/strength then train low rep ranges for a lot of sets, just you won't build any size and you'll plateau quickly not doing both.

      • 2 months ago
        Anonymous

        Going for 2 rep prs more more once every week or two is pointless btw. If you want power/strength then train low rep ranges for a lot of sets, just you won't build any size and you'll plateau quickly not doing both.

        magical thinking gibberish

    • 2 months ago
      Anonymous

      Did he just add 30kg in 4 days to his bench?

    • 2 months ago
      Anonymous

      Kid in video is on roids

    • 2 months ago
      Anonymous

      >people are just fricking weaking nowadays because everyone is following some moronic roider programs

      This, I don't even have a program anymore. I just lift some heavy shit until I feel stimulated from it than I'll do some back off sets for a pump.

  4. 2 months ago
    Anonymous

    Pushing too far is how you frick your shoulders. Can you 1 pl OHP btw?

  5. 2 months ago
    Anonymous

    2pl8 is fast
    3pl8 takes a longer time unless you giga bulk, roid or you're born with optimal bench leverages (barrel torso, short hands t-rex build) or just above average strong starting point.

    • 2 months ago
      Anonymous

      Have you hit 3pl8?

      • 2 months ago
        Anonymous

        yes

  6. 2 months ago
    Anonymous

    I don’t even bench but worry about 2 plates before 3 plates

    • 2 months ago
      Anonymous

      This. If you worry about getting all the way to 3pl8, you're going to load up more weight than you should just to keep your numbers going up and then either plateau hard or hurt yourself because you can't actually lift the weight properly. The jump from 2pl8 to 3pl8 is also way harder than 1pl8 to 2pl8. Get to 2pl8 first.

      • 2 months ago
        Anonymous

        It's often bad advice to actually take it slow imo rather than be cautious. I was waiting on actually hitting a 185 pr a while back and easily got it for like 3 then a few weeks later hit 205 easily. Turns out I wasn't even using my chest at all amd if I just tried to lift the weight I'd have hit 2pl8s earlier.

        • 2 months ago
          Anonymous

          I have had similar experience where weight in the 90-95% range of my max feels like it's recruiting the pecs more than lower weight but that said frequency and volume in the 5-8 rep range is what finally got me to 2pl8 after plateauing in the 90s. 115kg max now. I'd say as long as your shoulder and wrist joints aren't experiencing pain then don't be afraid of benching up to 4 or even 5 times a week. That goes for all the compound movements, frequency is your friend

          • 2 months ago
            Anonymous

            >up frequency
            This was it for me too. I went from benching twice a week to three (and prioritising incline more) and went from 225 to 244 in 2 months

            • 2 months ago
              Anonymous

              meant 260 I dunno how I messed that up.

  7. 2 months ago
    Anonymous

    How can i improve my bench press? I do it only once a week, is that enough

  8. 2 months ago
    Anonymous

    When I do bench presses, my arms are the ones getting trained, not my chest
    I am 100% doing the move right, yet I'm not feeling shit on my chest, I do a pause at the bottom and push it up
    If I do ~50 reps of picrel, my chest absolutely burns

    Why would I do bench presses when this move activates my pecs so much better?

    • 2 months ago
      Anonymous

      This is bait

      • 2 months ago
        Anonymous

        it really isn't though, answer the question of frick off

  9. 2 months ago
    Anonymous

    Yes, you only need to add less than 5lbs per week.
    If you add 5lbs every week than you would achieve it in 36 weeks or 9 months giving you 3 months to work any possible delays like not being able to add those 5lbs any given week.

    A plan that you can follow is starting the first week with the least amount of volume like 2-3 sets two times per week and add more every week and use the 4th week as a rest week where you only do minimal work for recovery.
    Make sure you have a great diet and sleep atleast 9 hours for optimal recovery.

    If you do something like this it is achievable or atleast you will get very close, people saying that it will take several years just simply didn't knew how to train properly wich is why it takes so long to make significant progress but just simple periodization is going to make a lot of progress a lot quicker.

    If you ever stagnated even with this a couple of assistance exercise that will help a lot are overcoming isometrics and pin presses, isometrics pauses and a slow eccentric and fast concentric, you can do 1-2 sets on different days through out your work, using these at the beginning of your workout is most optimal and then do your conventional lift, but make sure you first get used to higher intensity and volume, otherwise you will fatigue quicker

    • 2 months ago
      Anonymous

      post weight you fat neckbeard four eyed loser :))

  10. 2 months ago
    Anonymous

    no.

  11. 2 months ago
    Anonymous

    >lifting for 2 years
    >hit 3pl8 bench in February 2023
    >stopped benching, started doing dumbbell press instead and going for higher reps
    >decided to try 3pl8 again in December, bang out 3 decent reps, no bounce, slow controlled eccentrics
    >new goal is 365x1
    what's the optimal bench program? I just want to hit 365 then I'll start cutting I swear

  12. 2 months ago
    Anonymous

    After 2pl8 what’s the ~ lbs you can expect to put on in a year? I’ve gone from 200 to 250 in 2023 but I wasn’t really lifting optimally until about 2 months ago.

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