Is it possible? I hit 330lb bench a year ago and since then I have increased my 1RM max by maybe 5-10lbs on an ideal day. I’ve done a couple small bulk/cut cycles, training 5x5. I’m considering dirty bulking for a year or two to see if that gets me anywhere.
Are you afraid of needles or something?
Drugs are against my personal philosophy
you have a chemical dependence and OP still probably outlifts you
Dude if you're just spamming 5x5s that explains why your progression is so slow. Improve your programming and your outside of training variables and you'll start progressing much faster.
Well I don’t really spam it, I usually increase the weight to the point where I am just short of 5x5 and work my way up to it. Right now for example I usually end up doing 5-4-3-3-3 or 4-3-3-3-3 or something similar at 265-275 lbs. then I finish off with a 3x10 at 2 plates or 4x12 at 1 plates or something for some hypertrophy
Look bro, if you got to a 330lb training like that you'll get to 405lb really easily if you improve your programming. I don't train for strength so I just use double progression for everything but if you're training for strength you should at least move to daily undulating, and then after that, hypertrophy/strength/peaking phases. I don't have much advice to give you (besides beating the shit out of your triceps after you finish benching) but you should really learn more about programming for strength, you'll progress a lot faster that way. And obviously stay on top of your sleep/diet/hydration/NEAT/conditioning/stress, if you can do that you'll progress more rapidly due to better recovery.
you're a moron and I think you know that. never post on this board again.
I think you should have a nice day right now. Leave this place and never come back.
Thanks for the advice. Daily undulation looks interesting, I’ll try that out. Got any resources for the phases you mentioned? The thing is, if I lift purely high weight low rep in a workout then I feel like I never hit my muscles, which is why I like to throw in some hyper trophy after my strength training sets
>Got any resources for the phases you mentioned?
This dude has the highest quality information I've ever seen and he benches a house https://www.youtube.com/@ShetharTraining/videos
There might be other sources that are slightly better but I don't know about them because I don't consume a lot of strength training content, so maybe do some digging around. Pretty sure there's a lot of books on this topic as well but reading them might not be necessary when there are so many videos on strength training
>The thing is, if I lift purely high weight low rep in a workout then I feel like I never hit my muscles, which is why I like to throw in some hyper trophy after my strength training sets
That's not uncommon, you're pretty much doing top set(s) + backdowns. Appears very frequently in strength programs, it's very legit
Thanks bro, I’ll check that out. Glad to hear my routine isn’t at least total garbage but it looks like it can be improved too
That’s pretty impressive and gives me hope. Thanks
It took me like 2 years to hit 2pl8 bench then 3 years after that to hit 3pl8 bench. When I hit 3pl8 bench for the first time I was around 6’0 210lbs, but I’ve leaned out a bit since
Try Texas Method. You basically have a volume day, recovery day, and intensity day each week.
You can modify it by using lower weights for volume day and recovery day if you’re feeling beat up. You can also do bench for all 3 days if you’re not interested in OHP instead of doing OHP on recovery day.
I’ll try that out too, it looks like a good mix of strength training and hyper trophy
What was the routine that worked the best for you? I bench 2x a week and I usually have DOMs too often to think about doing a 3rd day with similar intensity
Unironically Smolov jr. bench got me peaked for the 4pl8 attempt but I wouldn't recommend it.
What I mostly did was try to increase my five rep max on flat bench and decline bench before peaking with Smolov jr. bench cycle.
I do this exact "routine" except with 200-210 and the volume sets at 155. How long did it take you doing this to go from 225 to 315 and what was bodyweight
Please do not ever dirty bulk. I have unironically been dirty bulking since birth alongside light lifiting training and while I am fairly strong, I am fucking fat. I weigh 230lbs at only 5'9", yet my bench after a year of work was 260lbs, and so was my OHP but I stopped when I noticed my scoliosis getting worse. Please lift for looks.
Not everyone lacks discipline like you, retard
I bench 170kg at like 12% so i guess
What kind of routine do you use and how long have you been training?
Mostly compounds with low reps Followed By some Isolation with high rep
Almost a Decade Lifting
i can bench 5pl8 natty, 5'10'' 150lbs
he means the 45lb plates anon
I've gone from 3pl8 to 4pl8 bench in under ten months.
If you want to do it quickly the trick is to drop everything besides benching and upper back work.
Another trick is to give yourself a deadline, I gave myself one year.
I would bench a minimum of three times a week and messed around with a few different programs.
As for the obese part, I did end up being at my heaviest weight I have ever been (255lbs at 6'2") but since then I have dropped down to my normal weight of 235lbs and can still bench beyond 4pl8s.
Lastly, it helps if you like benching.
.webm related is 405lbs without using legs, probably 240lbs here.
It is but you need good genes and time, picrel(Georg Hackenschmidt) floor press about 360lbs in the same year and weight this pic was taken which gives atleast a 405lbs bench. If you want to get there though you need an actual coach to build you a program