Will my bench grow anymore?? i m 16, 315 by senior year??!
Question: i m 16, male, 170, 5'8, junior, i bench at 230 with 3 sets of 5s, i can max about 260 or 270, i m wondeering if i could hit 315 max or even reps, by mid-senior year.... thats with me lifting 3 days a week for upper body) and over summer..... i havent go up in bench for a month.... so ...yeah, i m afraid i wont meet my goal in time.... and yeah, i take creatine and protein, thanks in advance
Answers: i m 16, male, 170, 5'8, junior, i bench at 230 with 3 sets of 5s, i can max about 260 or 270, i m wondeering if i could hit 315 max or even reps, by mid-senior year.... thats with me lifting 3 days a week for upper body) and over summer..... i havent go up in bench for a month.... so ...yeah, i m afraid i wont meet my goal in time.... and yeah, i take creatine and protein, thanks in advance
oh you could be doing way more than 315. im gonna tell you what i did to get my bench up fast. you weight 170 pound so im gonna say start eating 3500 calories a day. i mean you actually count out 3500 calories. and if your bench does not go up then raise the amount of calories. and if you plateau again then raise your calories again and so on. i was eating 6,000 calories a day and my bench went up 30 pounds in a month, i got a little chub but it was worth it. beans and rice are the best foods to eat. a cup of rice and a can of beans is a good 1000 calories. and of course at least 1 gram of protein per pound of bodyweight.i guarantee as long as you workout right and eat this much your bench will sky rocket. also if you start doing pushups, pullups, chinups, and handstand pushups that will get your bench stronger too. and remember your body needs rest, but i workout chest 2 days a week, but 3 days is to much.
here is a superset that will help you out a lot. superset dumbell flies and bench for 3 sets. do flies first and then do about 8 reps then do bench right after flies for about 8 reps. then do 3 sets of this. you can do this with incline also. i love this superset it feels great anyway good luck in benching 315.
probly when i was 17 i was doing five sets of ten with 375lbs
Of course your bench will grow. If you are using the same routine, stop. Switch it up - throw in some exercises that you haven't done or are not part of your routine. Also, personal experience and reading has taught me that a stronger back, leads to a stronger press. So focus hard on your back too.
Well a lot of it is genetic, so you may work unbelievably hard but still not go up anymore. Most of the time when people work out they will continue to increase muscle mass quickly up until a point, where they plateau. Just continue to work harder, push yourself farther, and you may reach your goal.
Have two spotters, drop 340 on you at the bench, then the next time your bench will increase. This is called a shock treatment and can increase your bench amount by 30 lbs.
dude ur mmuscles need a lil break so do something other than barbell bench do some flys and work on ur back alot