You have to optimize your training and diet and work hard within the confines of your genetics. Some people are just naturally faster and others are naturally slower. Put two people of the same bodyweight, untrained, on the same program, eating the same food, and I highly doubt they’ll both reach a 225 bench at the same exact time. Faster metabolism (and not eating enough)īut one thing I think that shouldn’t be disputed is that different people gain at different speeds.While it’s true that some people do struggle, it could be genetics, or it could be: (A hardgainer is someone who struggles to put on muscle and gain strength.) There’s a lot of debate about whether “hardgainers” are actually real. It’s possible they had the muscle and potential the whole time and simply needed to reactivate it. Keep that in mind when people claim they benched 225 after 3 months of training. You’ll be able to regain that strength a lot faster.Ĭomplete newbies will take longer to reach a 225, 315, or otherwise impressive bench press. This will definitely work to the advantage of high school or college athletes who haven’t lifted in a few years. Retraining your muscles is easier and faster than building them from scratch. If you were able to bench press 225 or more in the past, you’ll probably reach that level faster than your average untrained person. If you just want to reach an impressive bench as fast as possible, lift heavy and eat away! It’ll take longer to get to 225 this way, maybe closer to the year or two-year plan. It’s probably a better idea to take your time and avoid too much unwanted fat gain from bulking.Ī nice, slow, lean bulk should do the trick, along with a few cutting cycles along the way to stay lean. It’ll be up to you to decide what you care about most:
#Time out bench how to#
That’s where you gain strength extremely easily and quickly on all of your lifts, even if you’re losing weight because your body is learning how to recruit muscle fibers and execute the movements.Īt some point, those fast gains will run out if you’re not eating enough food to gain muscle on a bulk. When you’re brand new to lifting, you’ll go through a period of “noob gains.” You’ll bench 225 pounds a lot faster if you bulk, bulk, and bulk some more until you get there! If you’re 250 pounds, a 225 or two plate bench isn’t even bodyweight!įor guys who are very lean and light, it’ll be a lot more challenging to reach that number.
In regards to this discussion, you’ll bench 225, 315, or 405 a heck of a lot faster when you weigh more.
That’s why when you’re cutting and losing weight, your bench press is often one of the first and most severe lifts to suffer. Regardless of WHY it’s true, just know that is true. (You can read more about that theory and its logic over on Arnold Schwarzenegger’s site.) That last one is one of the most credible explanations I’ve seen so far. More mass in the shoulder area provides better stability for pushing.Bigger measurements give you a shorter range of motion and better leverage.More weight means more overall muscle mass.There are a lot of possible explanations for this, including: This is true of a lot of lifting exercises, but it applies much more to the bench press than to, say, bicep curls. Simply put, when you weigh more it’s easier to bench more. Overall bodyweight seems to be one of the biggest factors in your bench press strength. Let’s dive in a little bit and take a look at some of these factors that go into how long it takes for you to bench 225, 315, 405, and beyond. But I also weigh about 130 pounds and have spent a lot of that time cutting to get lean and toned! How fast you bench 225 really depends on:įor reference, I’ve been lifting seriously for a little over a year and a half and can’t bench 225 for reps yet. Some people reach it a lot faster (4-5 months or so) while others are slower (2 years or more). To bench 225 pounds (two plates) for reps seems to take about one year of serious training on average. So how long does it take to reach a 225-pound bench press for reps? (Or more?) The bench press is absolutely one of the best exercises for an amazing upper body.Īnd like most exercises, the size and development of those muscles from the bench press depend heavily on building strength and lifting heavier weight over time.
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