Bench program

[user472837]

Can someone tell me how to increase my bench press like insane . Rn I do 100 kg pr with 1 year gym at 15 at 70 kg . What should I do to reach 200 kg bench natty in max 2 year from now ?

 

[forhonor69]

Can someone tell me how to increase my bench press like insane . Rn I do 100 kg pr with 1 year gym at 15 at 70 kg . What should I do to reach 200 kg bench natty in max 2 year from now ?

no one cares about your bench bro just be big and they will assume you have a good bench + bench isnt the most optimal way to train chest

 

[user472837]

no one cares about your bench bro just be big and they will assume you have a good bench + bench isnt the most optimal way to train chest

Ik but its one of the only things making me happy so I want to improve on it

 

[forhonor69]

Ik but its one of the only things making me happy so I want to improve on it

cope bro nothing feels bette than being bigger

 

[manletbut6foot]

cope bro nothing feels bette than being bigger

its not cope if it makes him feel happy

 

[manletbut6foot]

Can someone tell me how to increase my bench press like insane . Rn I do 100 kg pr with 1 year gym at 15 at 70 kg . What should I do to reach 200 kg bench natty in max 2 year from now ?

train chest with isolation exercises heavily and same with triceps like elbow pec deck etc

 

[algerianmogger]

Can someone tell me how to increase my bench press like insane . Rn I do 100 kg pr with 1 year gym at 15 at 70 kg . What should I do to reach 200 kg bench natty in max 2 year from now ?

200 KG bench is NOT happening even
with Tren

 

[algerianmogger]

I've been training for like 4 years
And I just hit 315 like a month ago

 

[user472837]

I've been training for like 4 years
And I just hit 315 like a month ago

I train for 1 year and I am 15 year old and I hit 225

 

[user472837]

train chest with isolation exercises heavily and same with triceps like elbow pec deck etc

Is there any special technique or any special bench program so I progress faster ?

 

[algerianmogger]

I train for 1 year and I am 15 year old and I hit 225

Yeah I hit 225 in a year too. But It took me like two years to go from 225 to 315
You need to put more muscle on your frame

 

[algerianmogger]

Carbs are your best friend
Fruits, sweet potatoes, oats. Eat more and track everything

 

[Chaii]

Can someone tell me how to increase my bench press like insane . Rn I do 100 kg pr with 1 year gym at 15 at 70 kg . What should I do to reach 200 kg bench natty in max 2 year from now ?

200kg is more than likely not possible as a natty. But to increase you need to increase your weight. In terms of programming, bench EOD only go for pr once a week, and the rest bench with around 80 percent of your pr for reps. Work on leg drive and clean reps are the method

 

[user472837]

Carbs are your best friend
Fruits, sweet potatoes, oats. Eat more and track everything

I eat 500 g a day

 

[user472837]

200kg is more than likely not possible as a natty. But to increase you need to increase your weight. In terms of programming, bench EOD only go for pr once a week, and the rest bench with around 80 percent of your pr for reps. Work on leg drive and clean reps are the method

Thanks

 

[Chaii]

Thanks

No problem, rep me nigga

 

[user472837]

If I don’t reach 150 kg in like one year from now I will pin everything under the sun

200kg is more than likely not possible as a natty. But to increase you need to increase your weight. In terms of programming, bench EOD only go for pr once a week, and the rest bench with around 80 percent of your pr for reps. Work on leg drive and clean reps are the method

 

[Chaii]

If I don’t reach 150 kg in like one year from now I will pin everything under the sun

How about pin everything anyway lol, stop being a pussy and ascend

 

[manletbut6foot]

Yeah I hit 225 in a year too. But It took me like two years to go from 225 to 315
You need to put more muscle on your frame

natty or not? even not natty still good

 

[algerianmogger]

natty or not? even not natty still good

Natty
I do it for fun, in my philosophy injecting something to be stronger with the goal to look better is 100% mental illness

 

[forhonor69]

its not cope if it makes him feel happy

aristotle

 

[manletbut6foot]

If I don’t reach 150 kg in like one year from now I will pin everything under the sun

dude its not like that , after a certain point it slows down . i started at a tiny 20kg bench got to 100kg in 9 months , then it took me another 6 months to reach 120kg , yes my training and diet got worse but still it slows down

 

[user472837]

natty or not? even not natty still good

Natty

 

[user472837]

Natty
I do it for fun, in my philosophy injecting something to be stronger with the goal to look better is 100% mental illness

Why

 

[manletbut6foot]

Natty
I do it for fun, in my philosophy injecting something to be stronger with the goal to look better is 100% mental illness

Good to hear , people here think natty is cope ,going to gym is a statusmax in itself people view you as fit . my pr is 120kg and ill stay natty for a bit to see how far i can progress

 

[user472837]

dude its not like that , after a certain point it slows down . i started at a tiny 20kg bench got to 100kg in 9 months , then it took me another 6 months to reach 120kg , yes my training and diet got worse but still it slows down

I am totally locked in

 

[manletbut6foot]

I am totally locked in

yeah even then its normal . but prioitise recover and get enough protein , make sure to go to failure

 

[manletbut6foot]

I am totally locked in

wait dude i got something to help you let me take a screenshot i havent tried it myself it might be cope

 

[user472837]

Thanks for the support guys

 

[manletbut6foot]

Thanks for the support guys

try this

 

[tenmacel]

Can someone tell me how to increase my bench press like insane . Rn I do 100 kg pr with 1 year gym at 15 at 70 kg . What should I do to reach 200 kg bench natty in max 2 year from now ?

Hard to hit 200kg natty esp in 2 yrs... You should be focusing on heavy weight for low reps and do a lot of progressive overload

 

[user472837]

Hard to hit 200kg natty esp in 2 yrs... You should be focusing on heavy weight for low reps and do a lot of progressive overload

Yh I do I hit a plateau rn in 80 kg for reps for about 2 months but rn I did a deload and I am back

 

[user472837]

View attachment 5611718try this

Jason blaha method ?

 

[user472837]

Hard to hit 200kg natty esp in 2 yrs... You should be focusing on heavy weight for low reps and do a lot of progressive overload

Also I do lean bulk I gain around 7 kg a year so that helps

 

[Bipolar2Cel]

Dips, flyes, OHP, front raises, overhead triceps extensions, incline press are all good accessories.

 

[Bipolar2Cel]

Dips, flyes, OHP, front raises, overhead triceps extensions, incline press are all good accessories.

IMO probably dips/OHP/overhead extensions/front raises would be the best. Incline bench wouldn't maybe do much to increase your flat bench.. flat bench is already more middle + upper than lower pec biased ACTUALLY technically so dips would be superior I think really.

 

[Bipolar2Cel]

IMO probably dips/OHP/overhead extensions/front raises would be the best. Incline bench wouldn't maybe do much to increase your flat bench.. flat bench is already more middle + upper than lower pec biased ACTUALLY technically so dips would be superior I think really.

But since I mentioned front raises you should maybe do incline work a lil bit. Basically do accessories for ALL muscles involved in a flat bench press. Very high IQ

 

[Bipolar2Cel]

Don't listen to the scam that "bench press is enough for front delts lmfao" or even OHP being front delt dominant(false unless you use a narrow grip).