Summoning all the anons with big benches

How do I make sure I get a 2pl8 bench by the end of 2024?
I can bench 1pl8 for 5, sometimes 6.
I'm 149lbs (68kg).

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  1. 2 months ago
    Anonymous

    Do more bench press.

    • 2 months ago
      Anonymous

      If you just want to bench more weight, weigh more and bench press more. I never did shit for programming and only have done hypertrophy work but with a long wingspan at 6'3" I hit 2 plates without trying.

      i bench twice a week on an arnold split, is that not enough?
      mostly 4x5s

      • 2 months ago
        Anonymous

        progressive overload, proper warm up and rest, and eat enough

        my "lifting buddy" has been at 1pl8 for a year because he doesn't see a point in doing less than 6 reps, so he never tries more weight

        5x5 is fine, but I found I went up strength fastest by doing less reps for my working set then deloading and going to failure for my final set

        >currently 365 x 3
        >was at 315 x 1 a year ago

      • 2 months ago
        Anonymous

        Lol. 2x frequency claims another one. just do it once a week and if it's not progressing every time either you weren't trying hard enough or you need another set or two.

        • 2 months ago
          Anonymous

          i bench 2pl8 and weigh roughly the same as OP, and i do bench every time i go to the gym because its the exercise i like most
          the more you work it the more you will lift, this once per week bullshit only works on roidtrannies

          • 2 months ago
            Anonymous

            Its so funny how fricking stupid you are. There are people who bench 1x a week and have great bench. There are people who bench 1x a week and have shit bench. There are people who bench +3x a week and have great bench. There are people who bench +3x a week and have shit bench. I was gonna elaborate more but why even bother. Why even bother with this fricking moronic place. Im just gonna not ever even come back whatever.

            • 2 months ago
              Anonymous

              >dude just work less thats surely how you get stronger
              youre pathetic and i know i lift more than you

          • 2 months ago
            Anonymous

            Okay. I bench 250 and weigh the same as OP and I don't even bench. You should do it a lot to learn the technique but after that it's hypertrophy or no more progress and hypertrophy doesnt happen twice a week.

            • 2 months ago
              Anonymous

              >work less
              this board has went to shit

              • 2 months ago
                Anonymous

                The skinny guy who's not too sore to do a lift twice a week is the one who's working less. That's why he benches less than me lol.

              • 2 months ago
                Anonymous

                only newbies get soreness lmao

              • 2 months ago
                Anonymous

                Says they guy who lifts less.

              • 2 months ago
                Anonymous

                i dont tho

              • 2 months ago
                Anonymous

                There's no way you don't. You don't even know that strength can adapt like 5x more than recovery ability. You're still a happy not sore beginner.

              • 2 months ago
                Anonymous

                bruh youre a newb and its plain as day
                muscle soreness only happens to beginners
                after a while you stop feeling sore and just start feeling tired
                and as a natty, the more you do the stronger you will get the whole 5 days of rest for every muscle group you said is fricking hilarious. you arent making any real progress with this, at best you will maintain
                whats happening with you is called beginners gains, you put in minimum work in but still see results because youre a fricking DYEL
                now shut the frick up moron and lurk more, get some experience first before you think to tutor someone LMAO

              • 2 months ago
                Anonymous

                So confident and so wrong. See if it works for you before you preach it lmao.

      • 2 months ago
        Anonymous

        >Arnold split

        It was over for you before it even began.

        • 2 months ago
          Anonymous

          what should I do instead, it has enough strength and isolation focus in it

          • 2 months ago
            Anonymous

            Gzcl might be a chill introduction to strength training, personally I train Sundays and Saturdays and I do 5/3/1 with only bench and squat days, I superset back volume with bench day and hams and abs with squats. Tuesday to thursday I do curls, pushups, sit ups and inverted rows. I do cardio 4/5 days a week. I bench 160kg gripping narrower than the first ring and with minimal arch at 105kg 180cm

            • 2 months ago
              Anonymous

              i dont wanna do a program that is solely focused on strength tho

              • 2 months ago
                Anonymous

                >have strength goal
                >"nuh uh I don't wanna do a strength program"
                kek
                then keep doing junk volume and useless hypertrophy programs tailored for roidtrannies for years I guess

              • 2 months ago
                Anonymous

                moron

      • 2 months ago
        Anonymous

        I got to 275x3 at 175 bw natty. I was eating at a 750cal surplus, lifting 4 times a week with upper and lower days with the scheme being
        >upper day A: warm up, heavy bench 3x3, high rep OHP 4x8, rows 5x5, tricep isolation 3x12, bicep isolation 3x12, leg raises 3x12
        >lower day A
        >rest
        >upper day B: warm up, heavy OHP 3x3, high rep bench 4x8, pull overs 3x12, pullups 3xfailure, ab wheel 3x10

        • 2 months ago
          Anonymous

          I'm about to hit 3pl8s from 2pl8s in 4 months. Nothing beats high weight low reps high sets. If I'm not at at least 3pl8 for 2 by hitlers bday I'm gonna become a transgender Thai ladyboy.

  2. 2 months ago
    Anonymous

    If you just want to bench more weight, weigh more and bench press more. I never did shit for programming and only have done hypertrophy work but with a long wingspan at 6'3" I hit 2 plates without trying.

  3. 2 months ago
    Anonymous

    Learn to get tight. Heavy day and light day. Lots of work at 65-85%

  4. 2 months ago
    Anonymous

    just do a 3x5 once or twice a week and gain ~5-10kg over the course of the year, you're gonna easily progress to 2pl8 for reps

  5. 2 months ago
    Anonymous

    >How do I make sure I get a 2pl8 bench by the end of 2024?
    >I can bench 1pl8 for 5, sometimes 6.
    keep benching for another 8 months or so

  6. 2 months ago
    Anonymous

    a lot of it is technique which you dial in from focused practice, proper arch, hand position, retracted scapula, and being able to efficiently scream your entire body into coordinating a maximum force contraction with good leverage

    having a strong back and core is also important to transfer leverage from your legs into your press, weak back means bad stability and everything else will fall to pieces. So ironically, doing pullups and rows will help your bench even though the muscles are the primary drivers in a bench.

    all that said, it basically boils down to "just lift heavy" and eat enough food to recover. Low volume, high intensity, good recovery

  7. 2 months ago
    Anonymous

    Unironically eat more protein. Sounds like you're just now growing, and you can't grow without more protein.

  8. 2 months ago
    Anonymous

    Eat big small-fry.

  9. 2 months ago
    Anonymous

    Follow 5/3/1. It's the most moron-proof program. If you fail on 5/3/1, you're just a waste of space.

    • 2 months ago
      Anonymous

      seconding this. I'm a little weakling and 5/3/1 blew my bench up to 205lb X2. Prior to 531 my 1rm was 180lb

      • 2 months ago
        Anonymous

        I just went from 165 for the same reps as 185 in maybe 3 months while dealing with shoulder problems.

        85-90% 1rm then dropsets of failing at 5+ and dropping at 2 reps is how i got stronger quicker than otherwise. You just gotta hit the volume on a second bb bench workout instead of db then some flies or some heavier dB bench after(bulking). My shoulders were so fricked up I couldn't even hit incline that's how good

        eat more and bench, 8-10 reps minimum before you add new weight, full rom, don't cheat it's gonna bite you in the ass when you add more weight. most injuries occur to ego lifters that half rep and keep adding weight.

        also assuming you're a manlet it's gonna be easier to hit 2pl8 at full rom

        power training while staying at high resistance while getting tired is.

        • 2 months ago
          Anonymous

          >3 months
          More like 2 and I meant to say 165 to 205 within 3. I thought i was hitting my 1rm and I hit 3 easily and just stopped afraid to agitate my shoulder.

          I'm going on a cut and am hitting 205 for 3 easily still with a fricked up shoulder so ill report back to my high sets low reps high weight routine and hot long it takes to go from 2 pl8s to 3pl8s after my cut. I'm so close to a 1pl8 strict military press too so I'll keep a loose log of it all and report to you if the routine I created high and drunk is better than anything else online or not.

  10. 2 months ago
    Anonymous

    Here's what you do:

    Two chest days per week:
    Day 1
    >Heavy bench press (5*5 going down to 5*3 then 3*5 then 3*3 as you increase weight).
    >Followed directly by Dumbbell Flys 3*15

    Day 2
    > close grip bench 3*10
    >Followed by some triceps exercise 3*8-12reps

    >t. 120kg bench

  11. 2 months ago
    Anonymous

    Eat food. Do progressive overload. Make sure you sleep. It's not rocket science.
    >t.345 bench

  12. 2 months ago
    Anonymous

    Eat more, bench more, go to failure, my bench only started increasing when I started recklessly increasing the weight

  13. 2 months ago
    Anonymous

    no idea but i mainly did incline bench because i like it more. got to like 65kg 10 reps and then switched to flat bench for a bit when i got bored. got to 90kgx5 / 2pl8 x1 without much effort within 2 workouts.

  14. 2 months ago
    Anonymous

    first of all just eat more. I'm no expert but I think it'd be best for you to gain more than 1kg per month if you want 2pl8 before 2025 at your current level.
    Bench every third day (monday-thursday-sunday, next week you do wednesday saturday and the week after do tuesday friday monday and so on). For some reason everybody does a "what day of the week is it"-split, but I've always found it better to not schedule your workout based on what day it is but based on what you haven't trained the 2 days before. Alternate between 5x5 and 3x5, with a weight as close to your pr as possible. You really have to exert yourself
    Add maybe a fly movement or a machine press movement, which you do more volume on, say 3 or 5 sets to failure. If you feel that your shoulders are hurting (you don't need to isolate front delt if you bench this much btw), do just bench press and a chest movement that doesn't involve shoulders like lower chest cable flyes.
    Bench is the most important and you don't need 5 different exercises (I've been doing nothing but incline bench plus lower chest cable flyes for some months now. My flat bench pr is 286 lbs and I weigh 182 at 5'11)

  15. 2 months ago
    Anonymous

    eat more and bench, 8-10 reps minimum before you add new weight, full rom, don't cheat it's gonna bite you in the ass when you add more weight. most injuries occur to ego lifters that half rep and keep adding weight.

    also assuming you're a manlet it's gonna be easier to hit 2pl8 at full rom

  16. 2 months ago
    Anonymous

    Easiest way - just gain weight

    My 1rm is 2pl8 at 150 lean 155 not.
    When I was 160 I could 3rm 2pl8, when I started bulking again an reached 152 I could only 1-2rm 2pl8. I don’t get it but it’s common sense that being heavier makes you stronger even with identical muscle.

  17. 2 months ago
    Anonymous

    Hit military press, pull-ups, lat pull down, chest supported and bent over rows as a means to keep your shoulders equal to hit a heavy bench. Hitting 5+x7-3 for power bench, the rest of your workout, volume bb bench also dropsets, then whatever else needs worked on is god tier for bulking. You can even hit a 3rd set of db bench and some reverse grip db bench to really get the weak points and wear yourself out even more.

    Just make sure you are hitting enough volume at high weight, I like low reps high sets high weight.

  18. 2 months ago
    Anonymous

    I'm on PPL, how do I get to 2pl8? I can only do 1pl8 now.

    • 2 months ago
      Anonymous

      Do 2x dl a week, and front squat once a week before upper body volume day. And do 4x a week bench or shoulder press with volume(as it should be) back after each respectively vertical and horizontal. Add dbs and more bb for volume of bulking of bb bench/ohp and db row and lighter lat pull down or cable row.

      Every other program won't tale you from 1pl8 to 2pl8 in 5 months maybe 6 but easy. Just drink enough coffee to hit arms and forearms. I forgot to say I hit the bag hard as I can for sick shoulder and leg gains, hit some weighted abs too. Leg raises and decline/ regular weighted for sick abs all you need.

    • 2 months ago
      Anonymous

      Use strict form with quick pause at the bottom, work hard, and do anywhere from 4-12 sets of 5-30 reps of bench each week. Also do pull lifts to keep things balanced Anybody who does this for a reasonable amount of time will get to 2 plates in 1-2 years from 135 (excluding skelly's). Getting a 2 plate bench is not a very cerebrally demanding goal, just keep showing up and you'll get there.

  19. 2 months ago
    Anonymous

    keep elbows close to your body (less than 45 degrees out)
    >t. lmao4pl8 bench before cut

  20. 2 months ago
    Anonymous

    gain 50 lbs of bodyweight (you should do this anyways)

  21. 2 months ago
    Anonymous

    Bench + linear periodization

  22. 2 months ago
    Anonymous

    >62kg
    >130kg bench

    get the basics right
    >sleep
    >nutrition
    >progressive overload

    that should be enough to carry you to 2plate bench
    if its not

    >optimise your bench form
    it doesnt have to be arch your back like crazy power lifting form but a strong stable set up can add 10kg or more on your bench. you need to practice the form though
    >reassess your program to monthly/periodic progression
    most likely at your current stats this isnt necessary you just need to eat more, sleep more and lift more

  23. 2 months ago
    Anonymous

    Literally do SS. It's probably the quickest way to 3 plates if you eat +300 calories.

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