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View Full Version : how much can I gain on my bench in one year



timsmithal
01-20-2011, 09:51 AM
I max out at 170 now, I do chest 3 times a week, my diet's pretty good. I'm not asking for a exact number, but just a good approximation

AdamBAG
01-20-2011, 09:54 AM
There is absolutely no way to answer that question. I'm not being a jerk. There is no way to know.

vdizenzo
01-20-2011, 10:22 AM
One million pounds! Seriously, too many variables to consider. How long have you been lifting? Do you plan on gaining weight? What program are you using? Etc.....

Turboboy
01-20-2011, 11:14 AM
If you're doing chest 3 times a week, when are you leaving time to grow? You need to back off to once a week or maybe twice on a Monday and Friday split for chest. If you're triceps are weak, you'll need to address that issue as well. More info from you would be helpful too.

mchicia1
01-20-2011, 02:37 PM
Basically impossible to answer. Bench is a slow mover though, so don't expect too much. Start by benching twice a week vs three, unless you are doing an extremely low volume percentage based program like 30 lbs/30 days on here.

NickAus
01-20-2011, 03:41 PM
Because you want an answer Im going to say shoot for 40lb, that would be good!

Dan Fanelli
01-20-2011, 04:07 PM
A better question might be how much your squat/deadlift are going to go up in the next year. And where are they now?

IronDiggy
01-20-2011, 05:10 PM
Because you want an answer Im going to say shoot for 40lb, that would be good!

My first thought was 50/yr. Not based on anything other than I added about that much for the past couple years starting at a 205 1rm.

theBarzeen
01-20-2011, 05:20 PM
Take every MuscleTech product and experience 590% gains instantly!!!




In all seriousness..... do your research, lift heavier, eat better...... and stop benching 3 times a week.

Work your squat and deadlift twice a week and if you only bench once a month you'll gain 40 lbs on your bench.

Learning2Lift
01-20-2011, 09:00 PM
In the last year I added 60lbs to my bench. With good training and the right program u can add quite a bit.

NickAus
01-20-2011, 09:03 PM
In the last year I added 60lbs to my bench. With good training and the right program u can add quite a bit.

Raw bench? Thats pretty good!

SESbb30
01-20-2011, 09:53 PM
i put about 70 pounds on my max bench in about 11 months starting from last summer, thats even without a great diet. lol.

kingns
01-20-2011, 10:00 PM
if you have been stuck and come up with something great you could add a lot, if you've already added a lot recently probly not much, if you JUST started lifting probly a lot. If you add 30 lbs a year that if great! Around that weight that was about how much I could add or slightly more.

dedsqtbnch
01-20-2011, 10:17 PM
i put right around 105pounds on my max bench in 2010 but shut out every one i know just about to go it and a lot of red meat and not that much cardeo and now i have high blood pressure hurt my self and feel like i went down about 50 pounds im sorry im venting lol

but what i said is all tru eat eat eat and train once a week max 2 actually do one week 1 time and the next week 2 times and see how that works for ya and on the weeks with 2x do one light but very fast movements for about 5 reps at 10 sets than on the 1x a week do 7sets starting with a warm up like this 15x,10x,8x,6x,4x,3x,1or 2 times

but every one is diff so

mchicia1
01-21-2011, 07:36 AM
In the last year I added 60lbs to my bench. With good training and the right program u can add quite a bit.

I did as well, in 11 months I went from 260 to 320. It was weird...it was slow going for a while then over the course of a couple of months it jumped like crazy. I find pressing movements to be like that. You gotta struggle for months on end sometimes then suddenly they go up.

Ruff Riff
01-21-2011, 09:33 AM
Might sound hard to understand but for me the first jump seemed seamless, the second however is another story. For me training hard the way my "bench guru" told me got me to the mid 4's pretty quick, from 405 (and that 405 was a total NFL combine BS bench), but mid 4's to 5 bills is TOTALLY different! Both Travis Bell and Ryan Celli told me that as well, getting to the mid 4's was one journey but getting to 5 bills is another. I am sure that is reletive to any lifter? You may get to 225 pretty quick but then really take some time to get to 275? I train with "Learning2lift" and the right program is huge and learning what spacifics in that program work best for you?

If you have not done much benching then the jumps should come pretty quick if you learn proper form and training.

It is pretty hard to answer but I would say 30 to 50 should be well within reason?

Good luck!