The problem with this statement is it's much too vague. I want you to pull out your pen and paper. Write your goal down on four separate sheets of paper in bold letters.
This act will make your goal more concrete, increasing the likelihood of achieving it. Now post these pieces of paper on your fridge, dashboard, computer screen, and dresser to constantly remind you of your goal.
The human body is an amazing system. Whatever you throw at it, it can adjust and learn to handle. Keeping it off guard, mixing things up, and adding variety to your workouts will ensure your body responds positively.
Always stay one step ahead by changing your workouts when you feel you're not making the gains you expect.
If you're like me and want to look good while having some strength to back it up you've probably been training with reps between eight and twelve. Try lowering the reps on your bench press sets to the six to eight repetition range for a few weeks. You'll be pleasantly surprised to see how your body reacts if you haven't tried this before.
If you can avoid these common pitfalls and you're open-minded enough to try something new you'll soon be bench pressing more than you dreamed possible. Take it from me, the man who was stalemated at a pound bench press for more than three years! Learn from others mistakes and watch your bench press sore. Your wife or girlfriend will be admiring your muscular upper body while your friend's are dying to learn your secrets. Once you feel more confident in your bench press prowess, continue your chest-building journey with the 10 Best Chest Exercises for Building Muscle.
Learn how to add 50 lbs to your bench in 10 weeks! View all articles by this author. Barbell Bench Press - Medium Grip. Incline dumbbell bench press. Cable Crossover. Dumbbell Alternate Bicep Curl. Preacher Curl. Day 2: Legs.
Barbell Squat. Leg Press. There are tons of women who can bench press that much weight and more for reps. But according to most strength standards , a bench for a woman under pounds would be an extremely competitive advanced or elite level lift.
But go for it! Just know that it will probably take you many years of focused training to reach that level of strength. One reason being… a lot of people never bench pounds even after many, many years of training. For casual lifters who just like working out and want to look good naked, a bench is going to be a pretty lofty goal. But if you weigh , , or more, a bench should come pretty easy during the newbie gains phase. A lb bench press for most women would be an intermediate to advanced but hardly unreachable lift.
Factoring in all of the above, it should take somewhere around 1 year of dedicated training to bench pounds for reps as a man. There are lots of legitimate reasons that your progress might be slower, and in some cases, it might be a good thing like keeping your bodyweight and fat levels low.
Before you go, find out what to do if you hate the bench press. This is different from stalling, which would be characterized by having no strength increase over a medium timeframe months.
Your progress might be stalled for several reasons, but one reason is that your bench press frequency has remained static for far too long. In this case, you might consider a bench press program that has an increased training frequency. Check out my article on breaking through bench press plateaus.
If your training volume has remained static over the course of a long period of time months , and your bench press strength has stalled, then those two factors might be correlated. The body will stop adapting to the same level of stress over time. Some people might want to singularly focus on their bench press training more than any other strength goal. If you decide that you want to drive bench press progress quicker than other lifts, then increasing your training frequency will allow you to increases both your technical competence and training volume.
Keep in mind, the number of times per week that you bench press can go up or down over the course of the year. Periodization is the systematic process of manipulating your training variables over the course of a long period of time.
Daily Undulating Periodization DUP is a method where you focus on different qualities of training within the same week. Under a DUP system, you would bench press multiple times per week — some days having higher reps, lower reps, higher intensities, or lower intensities.
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