HOW I Added 50 lbs To My Bench in 2 Months💪#shorts

In this video, I added +50 lbs to my bench through training programming.

To be clear, this was done from a detrained state (meaning I didn’t add 50 lbs to my all-time max). Good luck!

[pfunkle]

I added 140 lbs to my bench in 1 month... because I started with the bar. #inspirational #youtubeshorts #train #strong

[Shane]

It really is all about higher frequency and progressive overload. What always works for me when I plateau is doing 3 sets of 8 with a comfortable weight, then 2 or 3 days later adding 10 lbs and doing 3 sets of 7, a few days later add 10 pounds and do 3 sets 6, repeating the pattern all the way up to a 1 rep max, then deloading and restarting the pyramid 10 lbs heavier than before. Everytime I do this my bench feels great and I feel stronger with each session

[GR-ucgq]

Bench blew up from 260 to 325 by 3x times a week all pause benching 3-5 sets each day of 3-8 reps with progressive overload and deloads every 4-6 weeks.

[_rafael]

Pause benches, weighted dips is what helped me go from 220- 245 in a month snd gsining 5lbs

[bloozism]

I went from a 135 to a 405 deadlift in one month. Because I was starting from a detrained state.

[BhaaratChaudharyy]

I ran smolov jr for 3 weeks and it increased my bench by 15kgs(33lbs)

[Alex-hcjv]

And lastly remember to speed up the video so it looks like lightweight

[ToastedbreadREAL]

Heavy tricep push downs helped me a lot.

[Deathkill]

I did this and I was only able to add 20 lbs max in 2 months, from a 115 5 rep bench to 135 for 4 reps so probably in reality more like 10lbs cause I'm learning technique still. Nowhere close to this much and I just started benching. Can't imagine I'll get to 185 let alone in the 200s for another year if ever.

[tolypolonty]

I added 180lbs to my bench in less than a minute. Put 2 plates either side of the bar.

[xavierjones]

I did something like that when i was in the military i got up to 335 on the bench weighing 145 pounds. I gotta get back in the gym lol

[goncalotome]

Form ✔️
Technique📌
pusture 💪
Genetics 🧬🧫
Program 📆🗒🗓🖊
Diet 🍔🍟🍗🥦🥦🍝🍜
Sleep 🥱🛌
And most important: at least 2x💉 per week
But if you need be a champion use at least 2-3x💉 per day

[collincrow]

He probably had major form changes causing him to go up in so much weight good for him💪🏻💪🏻

[Devils.harp.player]

Also pausing at the bottom really helps isolate the chest muscles.

[poul]

Comp bench 1-2 times a week, bench variations 2-4 times a week.

Specific 1rm training (heavy singles) And a lot of volume, is the only vagely "advice" that can be given.

[SRTTren]

No cap i added 40Lb to my OHP in 3 months

[devthegod]

You can’t add 50 lbs in 2 months if your experienced if you bench 135 or 225 then yea but 316 and above no advanced

[alec]

The only actual insight this gives into how u programed ur bench is that u trained it 3 times a week, the rep range, amount of sets a week, and the percentage of one rep max are completely arbitrary and not necessary at all for progressing ur bench or any lift. Its the actual manner in which u structure the program and the progression scheme u choose thats important. Saying oh i increased my bench by sticking to the 3 to 8 rep range is the equivalent of saying oh i increased my bench by adding more greens into my diet, yes u may have added more greens into ur diet and only been doing sets of 3 to 8 reps but those factors arnt necessary the biggest reasons as to why ur bench shot up.

[cernugaming]

I did my first Pr 120kg powerlift style rep today. Stoked. Going to push for that 130kg now

[holliswilliams]

I've found doing lots of dumbbell chest presses (5 x 15) alongside barbell bench press is helpful.