Some people just aren't built for benching. The idea that anybody can do any lift should be discarded. For what it's worth, I'm in the same boat as you and find push press/viking press to be a good upper push compound that works for me. Incline bench too sort of if my shoulders aren't beat up
You dont know SHIT about having orangutan arms. I'm 6'6" with long arms relative to my own long body. My range of motion is literally taller than some of the cardio thots at my gym. I can barely even keep my ass on the bench because my torso is often longer than the seat cushion
I always liked to think that's bullshit because to me the human body is proportionately perfect. In nature, heavier and bigger things tend to move more than their smaller counterparts. Maybe its small people's insecurities that cause them to lift more than you but at the end of the day you have to figure your own body out. Starting strength and other programs are just that. Something to start off with. You can make your own programs to see gains you might not see on say starting strength because it was made by a small bodied man.
I always liked to think that's bullshit because to me the human body is proportionately perfect. In nature, heavier and bigger things tend to move more than their smaller counterparts. Maybe its small people's insecurities that cause them to lift more than you but at the end of the day you have to figure your own body out. Starting strength and other programs are just that. Something to start off with. You can make your own programs to see gains you might not see on say starting strength because it was made by a small bodied man.
Us lanklets have a greater absolute potential (to a degree), but we'll never be proportionally as strong. 6 and half feet is probably close to the limit where greater size = stronger too
Yes, don't barbell bench at all in late teens just dumbbell stuff and dips, then sit on ass until failure throughout 20's. 3 months of benching when you turn 30, it's a great program I recommend it
benching 2 plates with full rom and good form for reps is actually difficult for most people who aren't starting out from a solid athletic base. also, pewds is short and lean so that's well over his bodyweight. if you hit 2 plates in less than a year but you're fat it really doesn't count
Even from a “solid athletic base” I’ve never personally known any athletes who without ANY experience could actually, with correct form, bench 225 except for guys who weighed easily close to or over 300 lbs, literal football linemen.
Even from a “solid athletic base” I’ve never personally known any athletes who without ANY experience could actually, with correct form, bench 225 except for guys who weighed easily close to or over 300 lbs, literal football linemen.
Then why does IST tell me I should hit it in a year? What is the benefit of hurting my feelings?
Because people are lying and a lot of people who think they benched 225 actually haven’t. A 225 lbs flat barbell bench with ass on the bench and a normal, non exaggerated arch is imo more impressive than a 315 lbs back squat, and even at a serious gym, how many NATURAL lifters do you see squatting 315 lbs? Not very many.
Bench is the most “mass moves mass” lift. A morbidly obese guy who doesn’t lift can probably move good weight on the bench.
I squatted 315 ass to grass with a pause many months before I benched 225. But both lifts are something you have to work towards. They’re not something really anyone can just do outside of extreme cases, like a 300+ lbs fatso with average or above average upper body genetics benching 225. Or, I’d even be willing to grant a 1-100,000,000 genetic freak. But I’ve known a lot of athletes at various levels of sport and from high school to college, exceptionally athletic guys (in non lifting sports) will struggle with those lifts unless they’re huge, either weight wise or height wise and thus they weigh more too.
Out of the 20 regulars i have been regularly meeting at my gym for the past 2 years I have been going there only 4 of them can bench 100
2 of them are on roids, no it's not cope i talked with them about this and they described to me their stacks
the other 2 are bloat monsters
If any moron here mocks you for not being able to bench 2pl8 after half a year of going to the gym or less and claiming it's ez then you can be 100% sure they either >don't lift and make shit up >are on roids
As you can probably guess, the womens preference for 6foot in EU is 180cm as its a round number. 178cm and 180cm difference is indistinguishable for women so by their standards he is are tall enough
alternatively they're fat and/or know to bulk to gain muscle mass but usually are just fat
t. 325 pound fatass who hit 2 pl8 in a few months from starting bench of 155
>And if I dont? Should I just kill myself? Is that what you're saying?
Not him but no you retard, you should rethink your training methodology and recovery(nutrition and sleep), as a male.
1 month ago
Anonymous
I'm always looking for improvements in those areas and regularly trying new things... if I fail to hit some arbitrary strength goal I'm not going to radically change anything.
(5-day ULXULUX consistent lean-bulk)
1 month ago
Anonymous
What are your lifts right now? How long have you been training? And what is your full program?
1 month ago
Anonymous
>What are your lifts right now?
I did (9, 8, 8) with 30kg dumbbells on Saturday (I managed (8, 7, 7) on the 4th February, so an improvement)
I did (12, 12, 10) 90kg squats today and don't deadlift, although I did 115kg (8, 8, 8) for RDL recently. Neutral grip pull ups I did (9, 8, 8, 6) recently
>How long have you been training?
Consistently for 1.5 years, although I trained very inconsistently (not at all during COVID) before that for years (where I experimented with other splits such as SL5x5 and GZCLP).
>And what is your full program?
A basic 5-day UL (ULxULUx). All days start with compounds and then isolation work. My basic philosophy is to slowly evolve the program over time (e.g. add a different exercise or change the rep scheme/set very slightly each workout, depending on what I think I should do) and try to progress week-to-week (which I am doing, but probably not at a rate sufficient to hit a 2pl8 bench in the next 0.5 year).
1 month ago
Anonymous
>I did (9, 8, 8) with 30kg dumbbells on Saturday (I managed (8, 7, 7) on the 4th February, so an improvement)
So you don't even barbell bench or know what it is
>A basic 5-day UL (ULxULUx). All days start with compounds and then isolation work. My basic philosophy is to slowly evolve the program over time (e.g. add a different exercise or change the rep scheme/set very slightly each workout, depending on what I think I should do) and try to progress week-to-week (which I am doing, but probably not at a rate sufficient to hit a 2pl8 bench in the next 0.5 year).
I asked for your full program not your programming philosophy I know nothing about the routine you do and the volume and intensity from this
1 month ago
Anonymous
>So you don't even barbell bench or know what it is
I know what barbell benching is LOL. At the moment I prefer dumbbells. Being able to bench
>I asked for your full program not your programming philosophy I know nothing about the routine you do and the volume and intensity from this
Alright I'll post what I've done over the past week. As I said, it changes slightly week to week.
Monday 13th
Neutral grip pull ups (9, 8, 8, 6)
Tricep extension 15kg (10, 10, 8) SS DB Spider curl 15kg (9, 8, 8) SS DB pullover 25kg (12, 10, 10)
Reverse curl 28.5kg (10, 10, 8) SS Lateral raise 10kg (11, 10, 6)
Leg press calves 164kg (14, 11, 11)
Ring push ups (10, 7, 6, 6) { Significantly more challenging with higher rings }
Tricep pulldown 25kg (10, 10, 8) SS Facepull 25kg (12, 10, 8) { Long rope, old station }
HLR (12)
Wednesday 15th
DB bench 27.5kg (12, 12, 10) SS Incline row 27.5kg (12, 12, 12)
Tricep pulldown 25kg (15, 12, 11) SS Neutral grip pull ups (7, 4)
Shoulder press 40kg (11, 10, 9) SS Hammer curl 17kg (7, 7, 4)
Leg press calves 164kg (13, 10, 10)
Tricep extension 20kg (8) 17.5kg (11, 9) SS Lateral raise 4.5kg (12, 10, 10) SS Facepull 25kg (13, 10, 8)
DB preacher curl 10kg (8, 8, 5)
...
1 month ago
Anonymous
...
Thursday 16th
Squat 95kg (8, 8, 8) { Have been doing sets of bodyweight squats on non-leg days. Feels good. }
Pause squat 85kg (6)
RDL 115kg (8, 8, 8)
Power shrugs 115kg (12, 8)
HLR (15, 4)
Reverse wrist curl 10kg (10, 7) SS Lateral raise 10kg (12, 10)
Wrist curl 12.5kg (12, 10) SS Reverse fly 7.5kg (13, 12)
Saturday 18th
DB Bench 30kg (9, 8, 8) SS Incline row 30kg (10, 10, 10)
Neutral grip pull ups (8, 6, 5) SS Tricep pulldown 27.5kg (10, 8) 25kg (11) { Small rope}
Shoulder press machine 40kg (12, 11, 10) SS Hammer curl 17.5kg (8, 7, 6)
Leg press calves 164kg (11, 8, 10)
Facepull 27.5kg (14, 12, 12) { Short rope } SS Tricep extension 20kg (11, 11, 11)
Chest fly 15kg (10, 10) SS DB Pullover 25kg (12, 12) { Both slightly inclined}
DB Preacher curl 10kg (10, 8, 7) SS Lateral raise 10kg (12, 10, 10 )
Sunday 19th
Squat 90kg (12, 12, 10)
Trap bar deadlift bar + 90kg (10, 10, 10, 10) { Increase weight next time }
Power shrug trap bar + 90kg (12, 12, 7)
HLR (17, 15, 12)
Hamstring curl 60kg (13) 55kg (12) 50kg (12)
Abductor 75kg (12, 12)
Wrist curl 12.5kg (15, 13) SS Reverse fly 7.5kg (15, 15) { Increase weight}
Reverse wrist curl 10kg (10, 9) SS Lateral raise 10kg (11, 11)
All sets are 0-2 RIR.
1 month ago
Anonymous
Comparing a hypertrophy routine to strength training is a bit retarded in general but benching the 30gs for 9 is not remotely impressive. Same with trap bar deadlifting 110kg for 10. All your lifts are novice level. Your squat is your best lift but it's still not exactly great either.
1 month ago
Anonymous
I know its not impressive but its the best I can do. What do you want me to do about it? Do you want me to feel bad about myself?
1 month ago
Anonymous
...
Thursday 16th
Squat 95kg (8, 8, 8) { Have been doing sets of bodyweight squats on non-leg days. Feels good. }
Pause squat 85kg (6)
RDL 115kg (8, 8, 8)
Power shrugs 115kg (12, 8)
HLR (15, 4)
Reverse wrist curl 10kg (10, 7) SS Lateral raise 10kg (12, 10)
Wrist curl 12.5kg (12, 10) SS Reverse fly 7.5kg (13, 12)
Saturday 18th
DB Bench 30kg (9, 8, 8) SS Incline row 30kg (10, 10, 10)
Neutral grip pull ups (8, 6, 5) SS Tricep pulldown 27.5kg (10, 8) 25kg (11) { Small rope}
Shoulder press machine 40kg (12, 11, 10) SS Hammer curl 17.5kg (8, 7, 6)
Leg press calves 164kg (11, 8, 10)
Facepull 27.5kg (14, 12, 12) { Short rope } SS Tricep extension 20kg (11, 11, 11)
Chest fly 15kg (10, 10) SS DB Pullover 25kg (12, 12) { Both slightly inclined}
DB Preacher curl 10kg (10, 8, 7) SS Lateral raise 10kg (12, 10, 10 )
Sunday 19th
Squat 90kg (12, 12, 10)
Trap bar deadlift bar + 90kg (10, 10, 10, 10) { Increase weight next time }
Power shrug trap bar + 90kg (12, 12, 7)
HLR (17, 15, 12)
Hamstring curl 60kg (13) 55kg (12) 50kg (12)
Abductor 75kg (12, 12)
Wrist curl 12.5kg (15, 13) SS Reverse fly 7.5kg (15, 15) { Increase weight}
Reverse wrist curl 10kg (10, 9) SS Lateral raise 10kg (11, 11)
All sets are 0-2 RIR.
I said you don't do it not that you don't know what it is. Your program surprisingly isn't bad
I remember seeing max 70kg bw 18yo school boys walking into gym and some of them hit 100kg even for reps, no cheating, in like 3 months of solid training. Others can train seriously for a year or more and keep pumping the same 50-70kg tier weights. Also some of these guys at the first day bench a 40kg max while others have a 80kg max, tho the former can too hit the 100kg in a short time.
I forgot to add that no one who goes to gym for their first year has in no way a strict diet or a strict optimized program, none of them. They just go and do things.
People continuing to pretend genetics are not a factor in lifting is getting really tiresome. NH fans claims it's the difference of 5lbs of muscle which is completely wrong in every way.
Yea the first year of lifting varies so much for different people that you could say it's determined beforehand. I guess being athletic instead of sitting inside during your childhood can give you some base development which is helpful if you start going to gym later. Other than that there are zero people ever who optimized everything or anything in their first year and they have different outcomes. At zoomers age you can use drugs and sleep 3h a night for a year and you might get totally different maxes than the next guy. Interestingly a lot of them can have a similar frame and skeleton on surface, it doesn't even matter always if they have long arms or not even if obviously on average it's easier + a barrel chest compared to flat chest.
What the fuck are you even tlaking about? Being heavier is a detriment to lifting more, especially in bench. Your mass doesnt mean a damn thing when youre pushing upwards on your back. Its purely about physical strength at that point. Pull exercises are more about mass moving mass.
At least a massive back helps with the bench press and I hear bulking up your bodyweight helps up to some point with your bench but I wouldn't see it as helpful if you gain 20kg bw to gain 20kg more bench press max. You could argue that mass is not good if you want to do more pull ups or even squat at some point because you need to squat with your own bodyweight too from knee up on top of the weights on bar.
Are you retarded or new to strength sports? The heaviest raw benchers are both 350 pound plus, the guys who deadlifted 500kg were both over 400 pounds when they did it.
There are of course exceptions to "mass moves mass" but acting like a a higher bodyweight is somehow a detriment to benching is absolutely fucking retarded.
This. Bar is supposed to be 45 pounds otherwise you got a bar that'll start bending permanently on you before you touch 400.
1 month ago
Anonymous
>Bar is supposed to be 45 pounds otherwise you got a bar that'll start bending permanently on you before you touch 400.
Bars aren't all made of the same walmart brand garbage you buy, dude.
I guarantee you a bella bar from Rogue (15 kg) is not going to permanently deform well beyond 400 lbs whereas some Dick's Sporting Goods $300 bar + weight special will start bending below even their advertised limit of 300 lbs in a few months even though it's a 20kg/45lbs bar.
1 month ago
Anonymous
Even the cheapest Walmart special 45lb bars can withstand 300lbs for any length of time, assuming you’re not dropping them. I’m skeptical that a 35lb bar would perform significantly better, even if the material is better.
It's fat powershitter cope. 1/2/3/4 is also incredibly retarded because 1pl8 OHP is orders of magnitude easier than a 3pl8 squat. But since powershitters don't work shoulders and do squats every day, they cope with that joke of a standard.
There aren’t any powerlifters who call it 1/2/3/4, that’s exclusively a IST dyel thing. For PL a beginner standard is either 2/3/4 or 1000 lb total as a goal.
my father hit 2pl8 bench in 6 months of lifting and he weighed 125lbs. i have been lifting for 10 years and still dont bench 2pl8 lol
idk, life is weird sometimes
Have you ever seen your father bench 2pl8?
Boomers are known bullshitters, they do so to feel better about getting old.
Are you two much different height-wise?
Still, 100kg in 6 months of consistent training is doable depending on your starting point and height/genetics.
Have you ever seen your father bench 2pl8?
Boomers are known bullshitters, they do so to feel better about getting old.
Are you two much different height-wise?
Still, 100kg in 6 months of consistent training is doable depending on your starting point and height/genetics.
A 1.8x bw ratio even for a turbomanlet (which he has to be at 125) isn't happening in 6 months
>benching 2 plates with full rom and good form for reps is actually difficult for most people who aren't starting out from a solid athletic base.
It's not
>if you hit 2 plates in less than a year but you're fat it really doesn't count
and I wasn't fat
>It's not
Laughable. You don’t know what you’re talking about. “For most people who aren’t starting out from a solid athletic base,” benching 2 plates isn’t just difficult, it’s nearly impossible except in the few cases of genetically gifted individuals, who would likely need some kind of strength training to have even gotten to that point, like they were manual laborers.
I got a 225lb paused bench press from just ICF 5X5 after 8 months of lifting and the only reason it took a 8 months was cuz of covid restrictions. I'm not genetically gifted as you can see from my before physique, just average or slight above and I never played a sport before this I was a science and anime geek. If you don't bench 2 plates after 2 years at most as a male, you need to reconsider your training methodology not your genetics
I'm a bit overweight like 17-18% body fat but not 245lbs
1 month ago
Anonymous
Just looking at that picture id guess 225 is way closer to your bodyweight than PewDiePie's.
1 month ago
Anonymous
It's not:
https://i.imgur.com/CiN0GKQ.jpg
This is my bodyweight right now and I just ate right now so I'm like 180lbs. I can bench 245lbs right now with a pause, so no. It is a 1.36x bench
, he weighs 170lbs from this thread that isn't that much from 180lbs
1 month ago
Anonymous
Also I can bench more that 225lbs not a lot more cuz I haven't been training seriously after I finished my newbie gains with a 245lbs paused till recently but still I have a 255lbs paused bench now
2 years of training is a base.
Mate Zion Williamson benches just under 300 lbs and this is one of the biggest and strongest professional athletes in the world.
By the way I benched 225 a little over a year after I started consistently lifting. It’s hard.
Ryan crouser benches 518 for reps. Fuck off with your moron worship
1 month ago
Anonymous
Wow, a strength athlete can bench a lot of weight! You’re one dumb motherfucker honestly, you don’t even remember what it is we’re actually talking about here, which is a 225 lbs bench and whether or not someone with no real athletic training has a reasonable shot at performing that lift and the answer is NO.
1 month ago
Anonymous
He also has a 34" vertical, 4.3 sec 40m, and 3'2 standing leap while being 310lb. He's not only strong but insanely explosive
[...]
Then why does IST tell me I should hit it in a year? What is the benefit of hurting my feelings?
I'm a 30 year old boomer.
~16 years ago when I was in a high school they picked on kids for not benching over their bodyweight. (Think 160-180) Anyone who actually hung out at the gym after school for long enough to be a regular benched more than 2 plates. Anyone on the football team was training to as many reps as possible of 225 to mimic the NFL combine shit. The school I was in was laughably bad at all sports.
>they picked on kids for not benching over their bodyweight
yes and now kids do zero exercise and are told they will live their lives on a computer never needing to so they hit 22 and can have never even tried to lift their bodyweight
90-120kg for 1RM is where most people stall out from beginner gains.
If your routine, diet and sleep is inconsistent, getting there can take years. If it's on point, it can be months to a year.
Getting past that point requires more intelligent programming and sticking to it. If you bench 2pl8 for reps casually, your 1RM is 120kg+.
Most people at a commercial gym don't have the interest, will or knowledge so they stay forever late beginner/early intermediate.
he's not 5'11. He's 5'9 and pretty insecure about it. He wears giant shoes and lies about being 5'11. Joey his friend who is 6'0 measured himself with pewdiepie side by side and he dwarfs him
I guarantee you it’s because he refuses to bulk enough. Skinny guys stall quickly because they suck at eating.
The guy is like 5’10 and weighs 170lbs. If he bulked for the first 2 years and put on 20-30lbs, he’d be hitting 225x5 minimum.
Exactly this. In one of his videos he was talking about being on a cut and this bro was easily about 14% bodyfat. No one would suggest he needed to cut at all. Shame really because he clearly likes lifting but if he's no going to commit to eating right then he'll just grind his gears
There is a very limited amount of muscle you can grow per year as a natty. For the most part, natties who are throwing up impressive numbers in short time frames are either fatasses or tall
Lot of retards in this thread. For 3+ years of lifting he didn't even have a barbell. He had powerblocks, and they went nowhere close to 225 lbs. That's why it took him that long. He literally didn't have the equipment to go up that high. Everyone else above is just absolutely retarded.
Not everybody makes the gym the #1 priority. Most Normies go through phases, few months on few months off. And even when they stay consistent, it's rarely a strict growth regimen/diet.
He's a filthy rich psuedo-celeb who travels the world with his qt gf. Hitting a 2pl8 milestone isn't the focal point of his life, kek. I'll give him props for it, who cares how long it took.
Idk I was more consistent 3rd year with training, daily multivit + creatine, taking protein shakes in the morning.
I was more disciplined with phases of training, doing hypertrophy, strength and max intensity into peak blocks. I knew the percentages that worked, the assistance that was useful and how to break plateaus.
And it just takes time to grow a big chest and strong triceps
Yes. But to get to 2pl8 I mostly did sets of 3-5 and maxxed out on reps every workout. Higher volume blocks of 3 weeks with 8-10 reps helped a lot and a lot of assistance exercise volume + good selection of assistance helped a lot. I was not doing that prior at all since I was told for strength you should never go beyond 5.
With bench you can do a lot of rep maxes and recover well just don't do them every workout.
No, there are multiple factors when trying to achieve a weightlifting goal, such as diet, sleep, genetics, athletic baseline, etc.
Pewdiepie’s LMAO2PL8 is more real than gays here telling you they reached 1 plate in less than 3 months.
He is natty and genetics. some people just arn't suited to a lift. I have a similar phenotype as him. Tallish nordic looking guy, with small hands/wrists. I was deadlifting 440 x 3, and ATG squatting 340x3 without being able to bench 200 pounds. I got way better upper body gains and athletic progress once I gave it up completely and just focused on calisthenics for the upper body. benching got me nowhere and was a giant waste of time
I didn't bench 225 for like 2 or 3 years. Didn't really care about it until a work injury made me only able to do upper body for 4 months. Started at like 215 for 3 and ended at 275 for 1
IST has given you impossible expectations as well as extremely efficient methods of strength training that most normies aren’t aware of and won’t stick to. Realistically if you took a random twink off the street with fuck-arounditis and gave him a program that’s not specifically strength based, it will take him multiple years to reach a 225 bench. If you give him enough drive to get fat and starting strength that he follows to the letter, he can make it happen in 6-12 months.
Dude. You can't even tell the truth in one sentence. We don't even know each other. We will never be brothers or sisters and the only people who ever took care of me was my own blood. My family. To believe otherwise is to lie to oneself.
*some* of the elite are gnomish. There's various different kinds of elites, and all of them are connected with some form of faith and religious discipline. The dominant elites are Luciferian.
Do you even lift?
1 month ago
BrotherCecilDrake
>Do you even lift?
1 month ago
Anonymous
You do not. Stop doxing yourself.
1 month ago
BrotherCecilDrake
Mate I am an ex "certain military unit" aka the worse card hand you could possibly be dealt.
Am I doxxed? Yeah. Do I care? No.
1 month ago
Anonymous
>I'm a card
The military took you in?
1 month ago
BrotherCecilDrake
It did indeed.
My Father was killed by a moron drunk driver before I was born, I grew up in South Cal surrounded by gangs, drugs, and violence.
I'm short, a loser a nobody. A fucking regret. I should just suck on a shotgun and blow my brains to Mars.
Only I joined the military and excelled. Politics aside, I became a machine.
Death angel to messenger of God.
And here we are.
1 month ago
Anonymous
Or you can channel that anger into punches and kicks. Channel it into a punching back with the intent to grow stronger instead.
1 month ago
Anonymous
back = bag
1 month ago
BrotherCecilDrake
Brother, I channel everything into God.
This week, I met someone who couldn't even afford to feed their dog.
Right now, his belly is full, the dog is wagging his tail.
We're matchsticks. Alone, we can not hold up even a fish.
Dude. Christianity is literally the world's largest religion. It's a global homo religion.
This is what society has become with it being the most dominate force on Earth. Believers become politicians, become illuminated on the situations, and act in accordance with their belief systems in tact. This is the world we live in because of that.
The elite are mostly Luciferian. Christianity is still observed by some of the elite, but it's twisted and exploited most of the time. The only reason The Bible hasn't been *completely* censored and re-written is because no one actually reads the damn thing.
*some* of the elite are gnomish. There's various different kinds of elites, and all of them are connected with some form of faith and religious discipline. The dominant elites are Luciferian.
>The dominant elites are Luciferian.
it's not a coincidence that the AI machine god they believe will begin the singularity is referred to as "The Basilisk".
I hit that in like 3 months while losing weight. I dropped from 215 to 165 in a 6 month period while hitting 1/2/3/4 in that period of time. I was literally just messing around in the gym, no set routine or program.
Started the gym in December. I am 80kg for 8 reps atm. I do have 6 months of training 4 years prior, but I can't imagine how 100kg would take that long.
Learning to keep your form with heavy weight is a skill in itself. In fact going there with reasonable body awareness as you seem to possess reinforces your technique, simply because you cannot afford to slip up or it's a missed lift and/or higher injury risk. If you rapidly get stronger at 1-3RM, that translates into a higher 8RM. Think of it that way.
Happy for the guy tbh. Noobie gains gonna carry me to 100kg bench in max 3 weeks. Adding 20kg after that seems daunting. Took me less than 2 months to go from 70 to 95, but the good times can't last forever.
He’s a lot smaller than you think. So it’s not that bad. What is he, like 5’9, and skinny. He’s definitely tends toward ectomorph type traits but unless he’s pic frauding hard he’s got solid abs
…I don’t understand this. I’ve been training for one year straight, and I finally hit a 3pl8 bench the other day. I’m natty. I was so proud of my achievement… Yet, it seems like so many people struggle to hit a 2pl8 bench. Are my genetics that good, or could it be that people are just not training right or something?
Assuming you’re not lying and not a fatass then your genetics are very good. Despite what all the retards larping on here might say, 315 as a natty is like top 1%. When you add in hear it all goes out the window and people lie so that’s why everyone’s perceptions are fucked up. I leveled off at 275 for like a year after initial rapid progress as a natty and am looking at 4pl8 now after three test cycles. Roids are why you do actually see 315 benches in the gym but even so it’s still pretty rare. If you’re arching your back though fuck off
I don't count steroids either too because if you're telling me dudes that do over 4 plate are roiding then I'm gonna start considering the whole lot of you weak in the mind. If you wanted personal power that much you should have spared your body and got a gun instead. You're supposed to raise it natty for spiritual gains to pass on to your kids.
>If you’re arching your back though fuck off
That's called good form. You do it primarily to pin your lower back secure and keep shoulders retracted. How much you fraud ROM by getting into advanced gymnastic with it is up to you, but slight arching is just doing it correctly to move more weight and stay safer from shoulder issues.
Plenty of people that bench 3pl+ at my Uni gym natty. None of them are very lean of course, but I respect that insanely much more than roiding and still being weaker than some powerbloated based bench enjoyer.
I'd rather be born in a body with the genetics to lift 4 plates without needing to work for it kind of like how animals in the wild can be but roids robs you of that. I bet if you took a wild boar and matched it against the average lifter in a cage pound for pound, it'd win even with roids.
Look at any dog with a respectable bite power. People hate and love them but you know what they do? Sleep, eat, and play when they feel like it. They don't train to have that massive bite power. They just have it. Imagine if you strength trained them. Please, grow strong natty and pass it to your kids.
Yes, following a non retarded routine and actually eating.
I went from 70kg for a couple of reps to 100 for 1 with a little left in the tank within 3 months. Haven't lifted since I was 19-20, I am 30 now.
I did the 2 day beginner one. Swapped close grip on day two with wide grip because my weak point was off the chest and not lockout. Go get the excel file (you can use a temporary fake mail), the AMRAP's decide if you increase your training max or not which means adjusted %'s.
Otherwise make sure your setup and technique is consistent. You get good at what you practice. Eating and sleeping enough is also important.
1 month ago
Anonymous
alright thanks man. I think my major problems are form and constistency.
1 month ago
Anonymous
Also, I ignored everything about suggested accessories in the file.
I just plugged it into my upper/lower split. So on upper days I do the prescribed benching, then barbell OHP, pullups, lateral raises, barbell curls and skull crushers. Just don't go crazy with the volume and intensity. High rep with 1-2 left in the tank on the OHP and pullups,
1 month ago
Anonymous
cool, what the fuck is with the rounding value?
1 month ago
Anonymous
The decimals or integer the weights will be rounded to, downwards. Put it at 0.1 to get the most true value, then lift the closest to that value possible with the microplates at your gym.
He's a millionaire. Lifting probably isn't all that high on the list for him. If he was some lonely neckbeard that the only things they did was work, lift and sleep, sure he would have probably gotten there faster. I would imagine being one of the most well known and richest men in the world is probably fairly busy. He recently moved to a new country, his old dog died, got a new dog, got his wife pregnant. Has multiple businesses hes involved in. His bench press total is im sure way down the list.
He was training with dumbells until moving to Japan. He also said he was just working out for the sake of it, and being constant about it.
Also, that video is supposedly from 4 months ago, and he got the half rack and barbell 6 months ago, so that's 2 months of training to get to 2 plates.
He is also vegetarian and doesn't drink milk or animal protein.
He is having a very positive impact on his audience, you can see many people on his reddit posting their lifts and all of the claiming they started working out for him
remember that IST is fucking retarded and 2pl8 bench isnt hard if you actually train. now if youll excuse me im gonna go back to posting that you cant hit 315 squat without roids
when i was 165lbs and im a 5 foot 7 manlet, it took me like 5 months to reach 220...i had done calisthetics for several years and casually benched off an on before that so i wasnt starting from total scratch
If you care about numbers you are already fucked. It's about the clench of the muscle. If he gets a good pump with that weight after 2 years he's doing better than you if you can do the same after 1 year while shaking like a shitting dog.
I managed to hit it in 1, but at the end of the day, does it matter? He's not a professional, he just does it to stay in shape. If he hits it after 1 or 4 years is of little relevance when he'll preferably do it for some 40 more years.
It's not a sprint, better to progress a bit slower than to fuck yourself up
>Does he have bad genetics?
Not really. going from absolute zero to 2 plates is respectable at any rate. I hit it within 6 months but as a high school gymnast i had really well developed chest already and obviously i was very athletic.
You are all dyels who need to try harder. I hit 225 on bench as a 16 year old who weighed 150 lbs with no prior athletic experience. I hit 315 on bench a week before I graduated high school after squatting 435 lbs. One of the guys I coach started from nothing, built like a total string bean, and hit a 2 plate bench in 4 months. You WILL NOT get stronger unless you are eating enough to gain weight. It DOES NOT need to be quick weight gain, but it must be consistent. No elaborate rep scheme or program will give you strength gains past a point so long as you aren't eating enough. Food is the basis of everything. You can still make gains while sleeping like shit, granted they will be far less than if you were sleeping well, but if you aren't eating enough, no amount of sleep or recovery will allow for the supercompensation required to get stronger. EAT MORE
Before you bench, you should be as heavy as possible, meaning you should be stuffing your face for the whole day before the gym. Focusing on le epic reddit good form is not going to put pounds on your bench either. Forcing heavy reps in any way you can is the #2 thing (behind eating more) is what will put pounds on your bench. Cope all you want if you disagree, but at the end of the day, I bench 375 lbs and squat 525 lbs at 194 lbs bodyweight, and the rest of you are seething about not being able to bench what a high schooler should be able to bench after a year at most.
As for form, the only thing you should be concerned about is turning the bench press into a row. Pull with your elbows on the way down like you're doing a row/like you're a puppet with strings attached to your elbows. This will put you in the proper position at the bottom of the rep and you won't have to think about form on the way up unless you're retarded. Take a gigantic breath at the top of the rep and hold it throughout the entire bench rep as well. Arching your back is perfectly fine as long as you aren't doing the exorcism arch.
>2pla8
good for him >4 years for that
i mean, good for him for not sarming or roiding like 99.9% of social media influencers but jesus 4 years for 10-15lbs of muscle and some veins, bro needs to lift harder and EAT MORE
It took me almost 3. I have longass orangutan arms so my range of motion is straight up retarded even with max legal width
It took me less than a month
>I am going to lie to random anonymous people on the internet for no reason at all.
Yes
>lying
>fat cunt
pick one
>Does he have bad genetics?
bad training and recovery in both cases
>I have longass orangutan arms so my range of motion is straight up retarded
iktfb gdi
>tfw 5'11 with 6'3 wingspan
>tfw tendonitis
I literally can't bench, I have to rely on machines and cables
Some people just aren't built for benching. The idea that anybody can do any lift should be discarded. For what it's worth, I'm in the same boat as you and find push press/viking press to be a good upper push compound that works for me. Incline bench too sort of if my shoulders aren't beat up
You dont know SHIT about having orangutan arms. I'm 6'6" with long arms relative to my own long body. My range of motion is literally taller than some of the cardio thots at my gym. I can barely even keep my ass on the bench because my torso is often longer than the seat cushion
>My range of motion is literally taller than some of the cardio thots
Lmao
I always liked to think that's bullshit because to me the human body is proportionately perfect. In nature, heavier and bigger things tend to move more than their smaller counterparts. Maybe its small people's insecurities that cause them to lift more than you but at the end of the day you have to figure your own body out. Starting strength and other programs are just that. Something to start off with. You can make your own programs to see gains you might not see on say starting strength because it was made by a small bodied man.
6'5" I feel your pain
Us lanklets have a greater absolute potential (to a degree), but we'll never be proportionally as strong. 6 and half feet is probably close to the limit where greater size = stronger too
I’m 6 feet 6 inches tall with a 6’8” wingspan. Most bars don’t even feel wide enough for me
5'5 with a 5'10 wingspan, my bench sucks too lol, though I have broad shoulders so wv
took 1 year for me, but getting to 300 is fucking difficult.. plateuing at two plates, but i think i have a program to break me through
Took me three months, 6'1" reach at 5'10" and around 170lbs BW.
Literal skill issue.
I was 5 lbs away from 2pl8 after 5 weeks of lifting
I did 2.5pl8 the third week of lifting
I did 5.2pl8 the third hour of lifting.
My story is actually real, thought I had some lifting experience from a decade ago.
You should bench 2pl+ within a year
>I had some lifting experience from a decade ago.
So it didn't take you 3 months, it took you 125 months.
Yes, don't barbell bench at all in late teens just dumbbell stuff and dips, then sit on ass until failure throughout 20's. 3 months of benching when you turn 30, it's a great program I recommend it
My uncle benches 600lb I swear after 3 years of casual on and off lifting all natural
>6'1, 5'10
? I don't know why you are pretending you're tall or have long arms. You're like 5 inches under tall, bang on average.
Iktf, 6' with just over 6'4" wingspan. I've always struggled on bench compared to every other lift.
I think it took me about 3 years as well but now I bench 385 and am probably going to close the gap to 4 plate very soon.
>e-celeb shit
he's natty peak, now fuck off.
i got close when i took steroids
You took steroids and didnt get 2pl8?
zzzzz
could be bad consistency, bad diet, bad genetics, bad routine, bad youtube channel, etc.
Why don't you ask him yourself?
it's definitely diet, the guy eats terribly
once I started eating bone broth stew and liver my lifts exploded
yes
he is a manlet
benching 2 plates with full rom and good form for reps is actually difficult for most people who aren't starting out from a solid athletic base. also, pewds is short and lean so that's well over his bodyweight. if you hit 2 plates in less than a year but you're fat it really doesn't count
Even from a “solid athletic base” I’ve never personally known any athletes who without ANY experience could actually, with correct form, bench 225 except for guys who weighed easily close to or over 300 lbs, literal football linemen.
Then why does IST tell me I should hit it in a year? What is the benefit of hurting my feelings?
Because people are lying and a lot of people who think they benched 225 actually haven’t. A 225 lbs flat barbell bench with ass on the bench and a normal, non exaggerated arch is imo more impressive than a 315 lbs back squat, and even at a serious gym, how many NATURAL lifters do you see squatting 315 lbs? Not very many.
Bench is the most “mass moves mass” lift. A morbidly obese guy who doesn’t lift can probably move good weight on the bench.
I can
I squatted 315 ass to grass with a pause many months before I benched 225. But both lifts are something you have to work towards. They’re not something really anyone can just do outside of extreme cases, like a 300+ lbs fatso with average or above average upper body genetics benching 225. Or, I’d even be willing to grant a 1-100,000,000 genetic freak. But I’ve known a lot of athletes at various levels of sport and from high school to college, exceptionally athletic guys (in non lifting sports) will struggle with those lifts unless they’re huge, either weight wise or height wise and thus they weigh more too.
Out of the 20 regulars i have been regularly meeting at my gym for the past 2 years I have been going there only 4 of them can bench 100
2 of them are on roids, no it's not cope i talked with them about this and they described to me their stacks
the other 2 are bloat monsters
If any moron here mocks you for not being able to bench 2pl8 after half a year of going to the gym or less and claiming it's ez then you can be 100% sure they either
>don't lift and make shit up
>are on roids
>only 4 of them can bench 100
Surely you meant to say 200 right?
burger detected
Yes
I meant:
>100kilograms
>2pl8
>220 pounds
Sorry anon, should have specified better, I just honestly forgot you guys have different units
As you can probably guess, the womens preference for 6foot in EU is 180cm as its a round number. 178cm and 180cm difference is indistinguishable for women so by their standards he is are tall enough
alternatively they're fat and/or know to bulk to gain muscle mass but usually are just fat
t. 325 pound fatass who hit 2 pl8 in a few months from starting bench of 155
I hit 2 plate in 4 months of training
At a bare minimum you should be hitting a 225lb bench for reps and a 315lb squat for reps after 2 years of lifting/bulking.
>should
And if I dont? Should I just kill myself? Is that what you're saying?
>And if I dont? Should I just kill myself? Is that what you're saying?
Not him but no you retard, you should rethink your training methodology and recovery(nutrition and sleep), as a male.
I'm always looking for improvements in those areas and regularly trying new things... if I fail to hit some arbitrary strength goal I'm not going to radically change anything.
(5-day ULXULUX consistent lean-bulk)
What are your lifts right now? How long have you been training? And what is your full program?
>What are your lifts right now?
I did (9, 8, 8) with 30kg dumbbells on Saturday (I managed (8, 7, 7) on the 4th February, so an improvement)
I did (12, 12, 10) 90kg squats today and don't deadlift, although I did 115kg (8, 8, 8) for RDL recently. Neutral grip pull ups I did (9, 8, 8, 6) recently
>How long have you been training?
Consistently for 1.5 years, although I trained very inconsistently (not at all during COVID) before that for years (where I experimented with other splits such as SL5x5 and GZCLP).
>And what is your full program?
A basic 5-day UL (ULxULUx). All days start with compounds and then isolation work. My basic philosophy is to slowly evolve the program over time (e.g. add a different exercise or change the rep scheme/set very slightly each workout, depending on what I think I should do) and try to progress week-to-week (which I am doing, but probably not at a rate sufficient to hit a 2pl8 bench in the next 0.5 year).
>I did (9, 8, 8) with 30kg dumbbells on Saturday (I managed (8, 7, 7) on the 4th February, so an improvement)
So you don't even barbell bench or know what it is
>A basic 5-day UL (ULxULUx). All days start with compounds and then isolation work. My basic philosophy is to slowly evolve the program over time (e.g. add a different exercise or change the rep scheme/set very slightly each workout, depending on what I think I should do) and try to progress week-to-week (which I am doing, but probably not at a rate sufficient to hit a 2pl8 bench in the next 0.5 year).
I asked for your full program not your programming philosophy I know nothing about the routine you do and the volume and intensity from this
>So you don't even barbell bench or know what it is
I know what barbell benching is LOL. At the moment I prefer dumbbells. Being able to bench
>I asked for your full program not your programming philosophy I know nothing about the routine you do and the volume and intensity from this
Alright I'll post what I've done over the past week. As I said, it changes slightly week to week.
Monday 13th
Neutral grip pull ups (9, 8, 8, 6)
Tricep extension 15kg (10, 10, 8) SS DB Spider curl 15kg (9, 8, 8) SS DB pullover 25kg (12, 10, 10)
Reverse curl 28.5kg (10, 10, 8) SS Lateral raise 10kg (11, 10, 6)
Leg press calves 164kg (14, 11, 11)
Ring push ups (10, 7, 6, 6) { Significantly more challenging with higher rings }
Tricep pulldown 25kg (10, 10, 8) SS Facepull 25kg (12, 10, 8) { Long rope, old station }
HLR (12)
Wednesday 15th
DB bench 27.5kg (12, 12, 10) SS Incline row 27.5kg (12, 12, 12)
Tricep pulldown 25kg (15, 12, 11) SS Neutral grip pull ups (7, 4)
Shoulder press 40kg (11, 10, 9) SS Hammer curl 17kg (7, 7, 4)
Leg press calves 164kg (13, 10, 10)
Tricep extension 20kg (8) 17.5kg (11, 9) SS Lateral raise 4.5kg (12, 10, 10) SS Facepull 25kg (13, 10, 8)
DB preacher curl 10kg (8, 8, 5)
...
...
Thursday 16th
Squat 95kg (8, 8, 8) { Have been doing sets of bodyweight squats on non-leg days. Feels good. }
Pause squat 85kg (6)
RDL 115kg (8, 8, 8)
Power shrugs 115kg (12, 8)
HLR (15, 4)
Reverse wrist curl 10kg (10, 7) SS Lateral raise 10kg (12, 10)
Wrist curl 12.5kg (12, 10) SS Reverse fly 7.5kg (13, 12)
Saturday 18th
DB Bench 30kg (9, 8, 8) SS Incline row 30kg (10, 10, 10)
Neutral grip pull ups (8, 6, 5) SS Tricep pulldown 27.5kg (10, 8) 25kg (11) { Small rope}
Shoulder press machine 40kg (12, 11, 10) SS Hammer curl 17.5kg (8, 7, 6)
Leg press calves 164kg (11, 8, 10)
Facepull 27.5kg (14, 12, 12) { Short rope } SS Tricep extension 20kg (11, 11, 11)
Chest fly 15kg (10, 10) SS DB Pullover 25kg (12, 12) { Both slightly inclined}
DB Preacher curl 10kg (10, 8, 7) SS Lateral raise 10kg (12, 10, 10 )
Sunday 19th
Squat 90kg (12, 12, 10)
Trap bar deadlift bar + 90kg (10, 10, 10, 10) { Increase weight next time }
Power shrug trap bar + 90kg (12, 12, 7)
HLR (17, 15, 12)
Hamstring curl 60kg (13) 55kg (12) 50kg (12)
Abductor 75kg (12, 12)
Wrist curl 12.5kg (15, 13) SS Reverse fly 7.5kg (15, 15) { Increase weight}
Reverse wrist curl 10kg (10, 9) SS Lateral raise 10kg (11, 11)
All sets are 0-2 RIR.
Comparing a hypertrophy routine to strength training is a bit retarded in general but benching the 30gs for 9 is not remotely impressive. Same with trap bar deadlifting 110kg for 10. All your lifts are novice level. Your squat is your best lift but it's still not exactly great either.
I know its not impressive but its the best I can do. What do you want me to do about it? Do you want me to feel bad about myself?
I said you don't do it not that you don't know what it is. Your program surprisingly isn't bad
How many people lift/ eat consistently for 2 straight years? Usually it's a couple months on then slacking off/ backsliding, repeat
I concur. After exactly a year, I do 3x8 175lb on bench and 3x5 270 squat.
What are you concurring with? You have no idea.
I remember seeing max 70kg bw 18yo school boys walking into gym and some of them hit 100kg even for reps, no cheating, in like 3 months of solid training. Others can train seriously for a year or more and keep pumping the same 50-70kg tier weights. Also some of these guys at the first day bench a 40kg max while others have a 80kg max, tho the former can too hit the 100kg in a short time.
I forgot to add that no one who goes to gym for their first year has in no way a strict diet or a strict optimized program, none of them. They just go and do things.
People continuing to pretend genetics are not a factor in lifting is getting really tiresome. NH fans claims it's the difference of 5lbs of muscle which is completely wrong in every way.
Yea the first year of lifting varies so much for different people that you could say it's determined beforehand. I guess being athletic instead of sitting inside during your childhood can give you some base development which is helpful if you start going to gym later. Other than that there are zero people ever who optimized everything or anything in their first year and they have different outcomes. At zoomers age you can use drugs and sleep 3h a night for a year and you might get totally different maxes than the next guy. Interestingly a lot of them can have a similar frame and skeleton on surface, it doesn't even matter always if they have long arms or not even if obviously on average it's easier + a barrel chest compared to flat chest.
What the fuck are you even tlaking about? Being heavier is a detriment to lifting more, especially in bench. Your mass doesnt mean a damn thing when youre pushing upwards on your back. Its purely about physical strength at that point. Pull exercises are more about mass moving mass.
At least a massive back helps with the bench press and I hear bulking up your bodyweight helps up to some point with your bench but I wouldn't see it as helpful if you gain 20kg bw to gain 20kg more bench press max. You could argue that mass is not good if you want to do more pull ups or even squat at some point because you need to squat with your own bodyweight too from knee up on top of the weights on bar.
Are you retarded or new to strength sports? The heaviest raw benchers are both 350 pound plus, the guys who deadlifted 500kg were both over 400 pounds when they did it.
There are of course exceptions to "mass moves mass" but acting like a a higher bodyweight is somehow a detriment to benching is absolutely fucking retarded.
ive been lifting 6 months and i do 225 incline reps bro wtf you smoking on
im obese, fat doesnt help you press, its fat, not muscle
wait a minute. if I place 225 total on the bar and bench press it I did bench press 225 am I correct?
No, in that case you bench pressed 270.
This. Bar is supposed to be 45 pounds otherwise you got a bar that'll start bending permanently on you before you touch 400.
>Bar is supposed to be 45 pounds otherwise you got a bar that'll start bending permanently on you before you touch 400.
Bars aren't all made of the same walmart brand garbage you buy, dude.
I guarantee you a bella bar from Rogue (15 kg) is not going to permanently deform well beyond 400 lbs whereas some Dick's Sporting Goods $300 bar + weight special will start bending below even their advertised limit of 300 lbs in a few months even though it's a 20kg/45lbs bar.
Even the cheapest Walmart special 45lb bars can withstand 300lbs for any length of time, assuming you’re not dropping them. I’m skeptical that a 35lb bar would perform significantly better, even if the material is better.
>counting the bar
Shiggy
I include the bar weight in the total weight. Therefore, if I were to place 225lbs of weight on a 45lbs bar, I would be benching 270lbs.
this 100%
i can guarantee you cant even bench 60kg
you guys make us look bad by having worse reading comprehension than a moron
>
I'm a bit overweight like 17-18% body fat but not 245lbs
This is me now:
I literally said it was me before lifting in the post above
Obviously the one with a black guys pic is me in case you didn’t get it
>how many NATURAL lifters do you see squatting 315 lbs? Not very many.
what gym do you go to
I agree based on my own exp, I got to 350lbs squat in my first 5months but couldn’t get passed 150 bench in a year.
It's fat powershitter cope. 1/2/3/4 is also incredibly retarded because 1pl8 OHP is orders of magnitude easier than a 3pl8 squat. But since powershitters don't work shoulders and do squats every day, they cope with that joke of a standard.
There aren’t any powerlifters who call it 1/2/3/4, that’s exclusively a IST dyel thing. For PL a beginner standard is either 2/3/4 or 1000 lb total as a goal.
There's the other standard of posting body but you won't do that either
twink crab bucketers are so sad
Completely ass backwards. 3 plate squat is a cinch compared to a 1pl8 ohp
Because this website primarily exists to demoralize people.
shouldn't that make you more motivated to work out? idk, my parents abused me for several years and it only made me stronger
my father hit 2pl8 bench in 6 months of lifting and he weighed 125lbs. i have been lifting for 10 years and still dont bench 2pl8 lol
idk, life is weird sometimes
Have you ever seen your father bench 2pl8?
Boomers are known bullshitters, they do so to feel better about getting old.
Are you two much different height-wise?
Still, 100kg in 6 months of consistent training is doable depending on your starting point and height/genetics.
A 1.8x bw ratio even for a turbomanlet (which he has to be at 125) isn't happening in 6 months
Maybe he was crippled and didn't have legs kek
>benching 2 plates with full rom and good form for reps is actually difficult for most people who aren't starting out from a solid athletic base.
It's not
>if you hit 2 plates in less than a year but you're fat it really doesn't count
and I wasn't fat
>It's not
Laughable. You don’t know what you’re talking about. “For most people who aren’t starting out from a solid athletic base,” benching 2 plates isn’t just difficult, it’s nearly impossible except in the few cases of genetically gifted individuals, who would likely need some kind of strength training to have even gotten to that point, like they were manual laborers.
I got a 225lb paused bench press from just ICF 5X5 after 8 months of lifting and the only reason it took a 8 months was cuz of covid restrictions. I'm not genetically gifted as you can see from my before physique, just average or slight above and I never played a sport before this I was a science and anime geek. If you don't bench 2 plates after 2 years at most as a male, you need to reconsider your training methodology not your genetics
forgot the pic
Anon, is your skin black?
I think something is wrong with the color saturation on his phone
Bro you're fucking fat
This is me now
Just looking at that picture id guess 225 is way closer to your bodyweight than PewDiePie's.
It's not:
, he weighs 170lbs from this thread that isn't that much from 180lbs
Also I can bench more that 225lbs not a lot more cuz I haven't been training seriously after I finished my newbie gains with a 245lbs paused till recently but still I have a 255lbs paused bench now
Did you attach the wrong picture? The picture appears to be of a moron
I think your mom applied bronzer instead of sunscreen anon
N
kill every moron on earth
congrats on the bodyweight bench press anon.
This is my bodyweight right now and I just ate right now so I'm like 180lbs. I can bench 245lbs right now with a pause, so no. It is a 1.36x bench
>can bench 245 paused
>zero tricep development
Jesus christ bench really is a meme lift.
>>zero tricep development
>Jesus christ bench really is a meme lift.
I literally said that was me before lifting
This is me now:
You literally don't show your triceps at all in that photo
Here, I took the pic before the comment
Looking fucking strong black anon.
damn moron I'd pay at least $10 for you 200 years ago, keep it up.
I'm a bit overweight like 17-18% body fat but not 245lbs
What kind of skin condition is that? Is it curable?
Sir, I believe your skin appears to be blackened. You pray you get that fixed soon, godspeed.
N
Post a video of you benching over 2pl8 then
This is an old vid of a 235lb close grip bench. I can bench about 5% less than my normal grip bench if I use that form
I had similar progress but I’d also say your strength genetics are better than you think even if your physique isn’t quite there yet
you are a moron you do not belong here you will be LYNCHED for SPORT
Chill it chang, don't be mad he cucked you that's your culture.
This
was also before I learnt how to arch so the descent is fast cuz of the pain in my rotator cuff
2 years of training is a base.
Mate Zion Williamson benches just under 300 lbs and this is one of the biggest and strongest professional athletes in the world.
By the way I benched 225 a little over a year after I started consistently lifting. It’s hard.
Ryan crouser benches 518 for reps. Fuck off with your moron worship
Wow, a strength athlete can bench a lot of weight! You’re one dumb motherfucker honestly, you don’t even remember what it is we’re actually talking about here, which is a 225 lbs bench and whether or not someone with no real athletic training has a reasonable shot at performing that lift and the answer is NO.
He also has a 34" vertical, 4.3 sec 40m, and 3'2 standing leap while being 310lb. He's not only strong but insanely explosive
>These are the people on IST telling you that you're weak for not being able to do 2pl8
I'm out
I'm a 30 year old boomer.
~16 years ago when I was in a high school they picked on kids for not benching over their bodyweight. (Think 160-180) Anyone who actually hung out at the gym after school for long enough to be a regular benched more than 2 plates. Anyone on the football team was training to as many reps as possible of 225 to mimic the NFL combine shit. The school I was in was laughably bad at all sports.
Did microplastics fuck up zoomers that much?
The 50 kids on that football team were probably the most predisposed to strength training out of the 2000+ students who went to your high school.
I'm 30 too and 90%+ of guys in my high school were DYEL twinks. I think you have selective memory.
You can take a dude benching 400lb for reps with an impressive 40yd dash and he could still be shit at football.
>they picked on kids for not benching over their bodyweight
yes and now kids do zero exercise and are told they will live their lives on a computer never needing to so they hit 22 and can have never even tried to lift their bodyweight
im sorry your peak in life was watching your high school class mates bench their bodyweight.
Yes, and the average American is also like 5'8 so lmao.
If you factor in Mexicans yeah, white Americans are roughly 5'10" on average
I'm 31 and no-one in my high school could bench 2plate.
Granted, I never went to many different gyms, but seeing a people bench 100kg or more for reps is actually uncommon in commercial gyms.
90-120kg for 1RM is where most people stall out from beginner gains.
If your routine, diet and sleep is inconsistent, getting there can take years. If it's on point, it can be months to a year.
Getting past that point requires more intelligent programming and sticking to it. If you bench 2pl8 for reps casually, your 1RM is 120kg+.
Most people at a commercial gym don't have the interest, will or knowledge so they stay forever late beginner/early intermediate.
This, he was a neet all his life. 2pl8 starting from zero is not too bad.
>short
He’s not short.
he's a 5'11/180cm giga manlet
HOW IS 180CM A MANLET YOU DOBLE moron
Anything under 6ft is manlet territory
Height inflation
180cm is noticably below average for young European males
It is, sorry.
T. 179 cm manlet duke
he's not 5'11. He's 5'9 and pretty insecure about it. He wears giant shoes and lies about being 5'11. Joey his friend who is 6'0 measured himself with pewdiepie side by side and he dwarfs him
He would have bad genetics had he NOT done it. He did it. So no.
Can we add pewdiepie to the Trump/Ye/Musk/Tate outlaw celebrity group or is he not famous and controversial enough?
He's free to add himself any time
He weighs 220lbs?
Benching 15lbs over your BW doesn't sound impressive.
*5lbs
2 pl8s is 220lbs when you use 20kg plates
I guarantee you it’s because he refuses to bulk enough. Skinny guys stall quickly because they suck at eating.
The guy is like 5’10 and weighs 170lbs. If he bulked for the first 2 years and put on 20-30lbs, he’d be hitting 225x5 minimum.
>If he bulked for the first 2 years and put on 20-30lbs
But then he'd be fat.
Is he really only 5'10"? Isn't that turbomanlet tier by Swedish standards?
Why be fat just to bench a number when you can be skinny and do it later anyway
Exactly this. In one of his videos he was talking about being on a cut and this bro was easily about 14% bodyfat. No one would suggest he needed to cut at all. Shame really because he clearly likes lifting but if he's no going to commit to eating right then he'll just grind his gears
took me 7 years
haha it took me only 6.5 haha
does that mean only one rep is required?
I'm 1.5pl8
should be able to handle 2pl8 before summer if I commit
my plates weight 10kg (22lbs) and my bar weights barely 10kg too.
My goal would be 4.5pl8
Why do you have to be that retarded?
bruh he is 5'11 and he took that much, I guess it will take me 6 years at 5'7
The shorter you are, the easier it is
it is easier to hit your x bw not 2pl8 aaaa
He never went try-hard with bench if he had for comp he would already be doing 3pl8 lmao for reps.
I've been lifting for 7 years now and my best 5x5 bench was 185
Your expectations are skewed from e-statters and fat "powerlifters"
There is a very limited amount of muscle you can grow per year as a natty. For the most part, natties who are throwing up impressive numbers in short time frames are either fatasses or tall
slow progress is still progress bros <3.
Lot of retards in this thread. For 3+ years of lifting he didn't even have a barbell. He had powerblocks, and they went nowhere close to 225 lbs. That's why it took him that long. He literally didn't have the equipment to go up that high. Everyone else above is just absolutely retarded.
Pretty much this -->
Not everybody makes the gym the #1 priority. Most Normies go through phases, few months on few months off. And even when they stay consistent, it's rarely a strict growth regimen/diet.
He's a filthy rich psuedo-celeb who travels the world with his qt gf. Hitting a 2pl8 milestone isn't the focal point of his life, kek. I'll give him props for it, who cares how long it took.
I’m 90kg (185cm) with 1 year of lifting, no gear/roids. That’s 3plate for 5 reps, I’d post video but more than 4MB
have a nice day
your form is so bad in this picture, i find it hard to believe you
bouncy bouncy doesnt county
>close grip 315
>1 year
nah brah
220 kilo is pretty impressive bench
220lb is a natty warmup weight :
https://www.youtube.com/shorts/qKNpbsm2UJQ
>That form
Is it okay to struggle that much and have no spotter?
the safties are right there
Yikes, powershitter will defend this shit. He went from a dumbell press with a nice stretch to half repping a single rep with his ass up
>https://www.youtube.com/shorts/qKNpbsm2UJQ
>Never touches chest
>no pause
>ass off bench
No, powerlifter will defend this
>bar doesn't touch chest
>ass left bench
He still can't bench 2pl8
oh dear. i'm sure he'll there eventually because he actually seems to like lifting and improving, but even for a half rep that was bad
I've been lifting for 1.5 years and can barely bench 145 on a good day. I look much better though so idgaf about it.
maybe quit the moron tunes and the other bullshit you probably consume and you body will stop producing so much estrogen.
Probably shit programming,bad form or bad diet. Honestly that’s how it is for most people who take a while to hit 225.
>I am posting with morons
2 plate took me 2 years, 3 plate took me 1 year after that.
how was getting 3 plates faster than getting 2? feel like I'm in the opposite situation
t. 180lbs 5'11"
Idk I was more consistent 3rd year with training, daily multivit + creatine, taking protein shakes in the morning.
I was more disciplined with phases of training, doing hypertrophy, strength and max intensity into peak blocks. I knew the percentages that worked, the assistance that was useful and how to break plateaus.
And it just takes time to grow a big chest and strong triceps
I was 190lb 6 ft when hitting 2plate and 215lb when hitting 3plate
same on the diet + daily protein (mostly animal)
did you do training maxes? feel like they are helping me out with backdown sets rather than 8-12 reps
Yes. But to get to 2pl8 I mostly did sets of 3-5 and maxxed out on reps every workout. Higher volume blocks of 3 weeks with 8-10 reps helped a lot and a lot of assistance exercise volume + good selection of assistance helped a lot. I was not doing that prior at all since I was told for strength you should never go beyond 5.
With bench you can do a lot of rep maxes and recover well just don't do them every workout.
I'm already at 2p8, asking what you did specifically to get to 3p8 within a year
rep maxes?
No, there are multiple factors when trying to achieve a weightlifting goal, such as diet, sleep, genetics, athletic baseline, etc.
Pewdiepie’s LMAO2PL8 is more real than gays here telling you they reached 1 plate in less than 3 months.
>Verification not required.
I hit 3pl8 my first day of lifting. 5'6 and 120lbs. Maybe you're just gay
If you can't do 2pl8s within 3 months you're not training seriously enough
He is natty and genetics. some people just arn't suited to a lift. I have a similar phenotype as him. Tallish nordic looking guy, with small hands/wrists. I was deadlifting 440 x 3, and ATG squatting 340x3 without being able to bench 200 pounds. I got way better upper body gains and athletic progress once I gave it up completely and just focused on calisthenics for the upper body. benching got me nowhere and was a giant waste of time
why do you care about how much someone benches if he's not a powershitter
It's the #1 lift and anything else is cope.
I used to cope with dumbbells, weighted dips and what not too, but I redeemed myself.
based on what? don't get me wrong, i like bench, that's why i'm in this thread, but that's just, like, your opinion, man.
I didn't bench 225 for like 2 or 3 years. Didn't really care about it until a work injury made me only able to do upper body for 4 months. Started at like 215 for 3 and ended at 275 for 1
Took me about three months to hit 2pl8 for reps (5x5) and then another 7 years to hit 3pl8 for reps. Your starting point means a lot.
Could be he just isnt consistent some people exercise extremely on and off
IST has given you impossible expectations as well as extremely efficient methods of strength training that most normies aren’t aware of and won’t stick to. Realistically if you took a random twink off the street with fuck-arounditis and gave him a program that’s not specifically strength based, it will take him multiple years to reach a 225 bench. If you give him enough drive to get fat and starting strength that he follows to the letter, he can make it happen in 6-12 months.
If you don't look like pic related after one second of working out, you might as well as give up because your genetics are shit
how many reps? I dont watch tv.
I did 200+ in middle school. I honestly didn’t think it was that impressive but hell idk anymore.
Maybe his goal isn't to get strong. I do two plate without really lifting.
HURR I SHIT ON X ME FEEL GOOD ABOUT MYSELF
This is what society looks like without God.
Dude. Christianity is literally the world's largest religion. It's a global homo religion.
I'm a latter-day Saint, most Christians do not consider this Christianity.
I say, I can not prove things either way.
But who is honestly trying to help you, who is caring about you.
The Saints are against globo homo.
Heck, we're all brothers and sisters. The antithesis of globo homo.
Dude. You can't even tell the truth in one sentence. We don't even know each other. We will never be brothers or sisters and the only people who ever took care of me was my own blood. My family. To believe otherwise is to lie to oneself.
The Prince of lies is trying to influence you.
We;re replying, connecting. You are my brother.
Why would I not take care of you? Look out for you?
Because I am a stranger and thus against that?
Nope. That's what they want you to believe, truth is, 99% of us are in the same boat. Divide and we are weak, unite and they fear us.
Brother, God is my witness himself. It is so.
Do you even lift?
>Do you even lift?
You do not. Stop doxing yourself.
Mate I am an ex "certain military unit" aka the worse card hand you could possibly be dealt.
Am I doxxed? Yeah. Do I care? No.
>I'm a card
The military took you in?
It did indeed.
My Father was killed by a moron drunk driver before I was born, I grew up in South Cal surrounded by gangs, drugs, and violence.
I'm short, a loser a nobody. A fucking regret. I should just suck on a shotgun and blow my brains to Mars.
Only I joined the military and excelled. Politics aside, I became a machine.
Death angel to messenger of God.
And here we are.
Or you can channel that anger into punches and kicks. Channel it into a punching back with the intent to grow stronger instead.
back = bag
Brother, I channel everything into God.
This week, I met someone who couldn't even afford to feed their dog.
Right now, his belly is full, the dog is wagging his tail.
We're matchsticks. Alone, we can not hold up even a fish.
Together, we can hold up the world.
Brothers, Sisters, Saints.
This is what society has become with it being the most dominate force on Earth. Believers become politicians, become illuminated on the situations, and act in accordance with their belief systems in tact. This is the world we live in because of that.
The elite are mostly Luciferian. Christianity is still observed by some of the elite, but it's twisted and exploited most of the time. The only reason The Bible hasn't been *completely* censored and re-written is because no one actually reads the damn thing.
The elite are gnomish because the world worship's their religions.
*some* of the elite are gnomish. There's various different kinds of elites, and all of them are connected with some form of faith and religious discipline. The dominant elites are Luciferian.
>The dominant elites are Luciferian.
it's not a coincidence that the AI machine god they believe will begin the singularity is referred to as "The Basilisk".
It's clear you never read the bible.
Why do you say that. None of the elite conform to the Bible.
nah, it took me about 3 years to hit 2pl8s
that's just how it be for natties
I hit that in like 3 months while losing weight. I dropped from 215 to 165 in a 6 month period while hitting 1/2/3/4 in that period of time. I was literally just messing around in the gym, no set routine or program.
wtf are you guys that are struggling doing?
>Comparing yourself with others
>Not seeing only yourself and your potential for reference
For some people that always say "WAGMI" most of you have a pretty big crab bucket attitude.
Started the gym in December. I am 80kg for 8 reps atm. I do have 6 months of training 4 years prior, but I can't imagine how 100kg would take that long.
>I am 80kg for 8 reps atm
That's a projected 100kg 1RM. Do 1-5 rep heavy sets for 2-3 sessions and you will be able to bag it anon.
yeah, probably, but I think I am just gonna progressive overload 4-8 reps until I can do it for reps. Keep it safe.
Learning to keep your form with heavy weight is a skill in itself. In fact going there with reasonable body awareness as you seem to possess reinforces your technique, simply because you cannot afford to slip up or it's a missed lift and/or higher injury risk. If you rapidly get stronger at 1-3RM, that translates into a higher 8RM. Think of it that way.
What a useless metric. If you can't do a planche you are fat and a failure at life.
Who cares about bench? Literally doesn't matter.
Happy for the guy tbh. Noobie gains gonna carry me to 100kg bench in max 3 weeks. Adding 20kg after that seems daunting. Took me less than 2 months to go from 70 to 95, but the good times can't last forever.
He doesn't eat meat.
Of course he's going to be a lot weaker.
He’s a lot smaller than you think. So it’s not that bad. What is he, like 5’9, and skinny. He’s definitely tends toward ectomorph type traits but unless he’s pic frauding hard he’s got solid abs
He's only been using barbells for less than half a year
…I don’t understand this. I’ve been training for one year straight, and I finally hit a 3pl8 bench the other day. I’m natty. I was so proud of my achievement… Yet, it seems like so many people struggle to hit a 2pl8 bench. Are my genetics that good, or could it be that people are just not training right or something?
Assuming you’re not lying and not a fatass then your genetics are very good. Despite what all the retards larping on here might say, 315 as a natty is like top 1%. When you add in hear it all goes out the window and people lie so that’s why everyone’s perceptions are fucked up. I leveled off at 275 for like a year after initial rapid progress as a natty and am looking at 4pl8 now after three test cycles. Roids are why you do actually see 315 benches in the gym but even so it’s still pretty rare. If you’re arching your back though fuck off
>Arching back
But somehow straps, assists, spot lift offs, and chalk don't count.
I don't count steroids either too because if you're telling me dudes that do over 4 plate are roiding then I'm gonna start considering the whole lot of you weak in the mind. If you wanted personal power that much you should have spared your body and got a gun instead. You're supposed to raise it natty for spiritual gains to pass on to your kids.
>If you’re arching your back though fuck off
That's called good form. You do it primarily to pin your lower back secure and keep shoulders retracted. How much you fraud ROM by getting into advanced gymnastic with it is up to you, but slight arching is just doing it correctly to move more weight and stay safer from shoulder issues.
Plenty of people that bench 3pl+ at my Uni gym natty. None of them are very lean of course, but I respect that insanely much more than roiding and still being weaker than some powerbloated based bench enjoyer.
I'd rather be born in a body with the genetics to lift 4 plates without needing to work for it kind of like how animals in the wild can be but roids robs you of that. I bet if you took a wild boar and matched it against the average lifter in a cage pound for pound, it'd win even with roids.
Look at any dog with a respectable bite power. People hate and love them but you know what they do? Sleep, eat, and play when they feel like it. They don't train to have that massive bite power. They just have it. Imagine if you strength trained them. Please, grow strong natty and pass it to your kids.
>Lifting for 6.5 years on and off
>best I can do is like 70-80 kg
Is there a secret to increasing 1rm or should I just kill myself?
Yes, following a non retarded routine and actually eating.
I went from 70kg for a couple of reps to 100 for 1 with a little left in the tank within 3 months. Haven't lifted since I was 19-20, I am 30 now.
>Yes, following a non retarded routine
Such as?
Bench 2 times a week.
Follow a proper structure, don't just go in and do failure x yolo sets. I can give you what I used if you're interested.
that'd be great, thanks.
I did the 2 day beginner one. Swapped close grip on day two with wide grip because my weak point was off the chest and not lockout. Go get the excel file (you can use a temporary fake mail), the AMRAP's decide if you increase your training max or not which means adjusted %'s.
Otherwise make sure your setup and technique is consistent. You get good at what you practice. Eating and sleeping enough is also important.
alright thanks man. I think my major problems are form and constistency.
Also, I ignored everything about suggested accessories in the file.
I just plugged it into my upper/lower split. So on upper days I do the prescribed benching, then barbell OHP, pullups, lateral raises, barbell curls and skull crushers. Just don't go crazy with the volume and intensity. High rep with 1-2 left in the tank on the OHP and pullups,
cool, what the fuck is with the rounding value?
The decimals or integer the weights will be rounded to, downwards. Put it at 0.1 to get the most true value, then lift the closest to that value possible with the microplates at your gym.
2pl8 is 80kg right? I almost there after 1.5 years (1.5 pl8), so it seems like a normal natty progress.
80kg on the bar yes
100kg=bar + 80kg
>He counts the bar
He's a millionaire. Lifting probably isn't all that high on the list for him. If he was some lonely neckbeard that the only things they did was work, lift and sleep, sure he would have probably gotten there faster. I would imagine being one of the most well known and richest men in the world is probably fairly busy. He recently moved to a new country, his old dog died, got a new dog, got his wife pregnant. Has multiple businesses hes involved in. His bench press total is im sure way down the list.
He was training with dumbells until moving to Japan. He also said he was just working out for the sake of it, and being constant about it.
Also, that video is supposedly from 4 months ago, and he got the half rack and barbell 6 months ago, so that's 2 months of training to get to 2 plates.
He is also vegetarian and doesn't drink milk or animal protein.
He is having a very positive impact on his audience, you can see many people on his reddit posting their lifts and all of the claiming they started working out for him
its probably diet
i dont know much about him but im willing to bet he eats a ton of basedslop
remember that IST is fucking retarded and 2pl8 bench isnt hard if you actually train. now if youll excuse me im gonna go back to posting that you cant hit 315 squat without roids
when i was 165lbs and im a 5 foot 7 manlet, it took me like 5 months to reach 220...i had done calisthetics for several years and casually benched off an on before that so i wasnt starting from total scratch
I've been trainig for 11 years at normie gyms and have seen maybe 5 people lift 2p8s alone and with good form.
I don't get this. I'm 5'9" 150lbs and I hit 2pl8 bench within months. Must be developmental or something. What is the explanation for this?
Assuming I weigh 130lbs and bench 1 plate for one rep untrained, how long might it take to get to 2 plates? I'm like 5'7 or 5'8
27 years
If you care about numbers you are already fucked. It's about the clench of the muscle. If he gets a good pump with that weight after 2 years he's doing better than you if you can do the same after 1 year while shaking like a shitting dog.
I managed to hit it in 1, but at the end of the day, does it matter? He's not a professional, he just does it to stay in shape. If he hits it after 1 or 4 years is of little relevance when he'll preferably do it for some 40 more years.
It's not a sprint, better to progress a bit slower than to fuck yourself up
Isn't he like 40? Also does he still speak like a gay? God i hate swedes
>God i hate swedes
lol for a second i took that so personally. why do you hate swedes. we are good peoples.
Well, anons? Can you?
he's actually pretty jacked. solid genes
I've been lifting for 4 years and my bench is only 170 due to a broken hand when I was younger. My grip is very weak and limits a lot of lifts.
>Does he have bad genetics?
Not really. going from absolute zero to 2 plates is respectable at any rate. I hit it within 6 months but as a high school gymnast i had really well developed chest already and obviously i was very athletic.
You are all dyels who need to try harder. I hit 225 on bench as a 16 year old who weighed 150 lbs with no prior athletic experience. I hit 315 on bench a week before I graduated high school after squatting 435 lbs. One of the guys I coach started from nothing, built like a total string bean, and hit a 2 plate bench in 4 months. You WILL NOT get stronger unless you are eating enough to gain weight. It DOES NOT need to be quick weight gain, but it must be consistent. No elaborate rep scheme or program will give you strength gains past a point so long as you aren't eating enough. Food is the basis of everything. You can still make gains while sleeping like shit, granted they will be far less than if you were sleeping well, but if you aren't eating enough, no amount of sleep or recovery will allow for the supercompensation required to get stronger. EAT MORE
Before you bench, you should be as heavy as possible, meaning you should be stuffing your face for the whole day before the gym. Focusing on le epic reddit good form is not going to put pounds on your bench either. Forcing heavy reps in any way you can is the #2 thing (behind eating more) is what will put pounds on your bench. Cope all you want if you disagree, but at the end of the day, I bench 375 lbs and squat 525 lbs at 194 lbs bodyweight, and the rest of you are seething about not being able to bench what a high schooler should be able to bench after a year at most.
As for form, the only thing you should be concerned about is turning the bench press into a row. Pull with your elbows on the way down like you're doing a row/like you're a puppet with strings attached to your elbows. This will put you in the proper position at the bottom of the rep and you won't have to think about form on the way up unless you're retarded. Take a gigantic breath at the top of the rep and hold it throughout the entire bench rep as well. Arching your back is perfectly fine as long as you aren't doing the exorcism arch.
How are my genetics for lifting for less than a month at 6’2 and 25 years old?
265 lb Bench
375 Squat
485 Deadlift
205 OHP
6 Pull-ups @ 270 lbs (yes, I’l losing weight)
10 Dips
>2pla8
good for him
>4 years for that
i mean, good for him for not sarming or roiding like 99.9% of social media influencers but jesus 4 years for 10-15lbs of muscle and some veins, bro needs to lift harder and EAT MORE
Hes been lifting semi-seriously barely a year now, before that he just did lmao adjustible dumbells over and over