My next video talks about the perfect training plan and I give a full weeks example of how that program should look, feel free to copy that! With your nutrition, eat the foods you love, make sure there’s high protein sources and make it fit your calories and you can’t go wrong
I recently started doing heavy skullcrushers and weighted dips and today I felt really strong at the bench press, I can feel that I will beat my pr before new year. Focussing more on the tricpes is top tier advice, thanks for that!
That’s awesome mate! So good to hear 🔥 Triceps, triceps, triceps is the advice I give to everyone when they tell me they’re struggling to get a new PR, it’s normally the missing part of the formula
Great tips! Although I hope it goes without saying that anyone who believes they can achieve a 200 kg bench naturally needs to be in like a one in a billion spot in terms of myostatin genetics, like Eddie Hall who claims to be able to press 200 pound DBs as a teenager (pre-gear). I've been lifting naturally for 12 years and my bench PR was 160 kg this winter at 110 kg bodyweight around 28% bf according to dexascan at 183cm height following a 1-year dirty bulk - forcefeeding a baseline of 8,000 cals daily. I regret doing this but benching 160 imo was a huge achievement for a natural with above average genetics like me. I can rep 140 now at 97 kg %18 bf and I'm still proud of myself as a natural lifter. Don't let social media fool you, keep your expectations realistic and keep grinding!
A 160kg bench press naturally is a great achievement mate! I agree it’s not easy and it’s very unlikely to get up towards 200kg, but many people in the IPF are pushing the boundaries and doing this drug tested
3 days a week that’s assuming people actully don’t have time to do more . Doing full bodies in consecutive days can actully decrease healing process and as a result lose out on a lot of muscle mass over time
Yeah with the example I’m giving, the assumption is 3 days a week and not anymore. Ideally, 3 x fullbody is perfect for 3 a week training. People confuse it and think they’re doing a lot of working sets for these days, it’s the opposite, you might actually only do 3 sets for a muscle that day, but it’s the frequency over the week that matters. So your actual working sets per week is the same as normal, but with a high frequency which all the research proves that is way more optimal for building muscle mass. You’d never lose muscle doing this and if you struggle to recover you’re simply doing too many sets, which isn’t correct anyway
Not necessarily, all very individual. Some of the best bench pressers in the world have their heels up but that doesn’t mean they’re not digging them downwards to create power
To be fair, all depends on your structure, size, bodyweight etc. Someone weighing 110kg will likely have a wider close grip than someone 20-30kg less for example. But good point to make everyone is very different 🙌🏻
Was just gonna say the same. Only recently started bench press and was stuck at 40kg with pain in the shoulders since my left shoulder is all sorts of messed up and moving the grip inwards is so much more comfortable and able to start increasing the weight now.
@@PortuguesePirate99 i started at 55kg, and a 3 inconsistent months later i could bench 65. But a week after hitting 65 i tried a closer grip and got 75
More than likely about 300 days definitely. There’ll be a mini cut here and there just to clean things up and get the appetite back when it dies, not overall gonna be pushing this for a good while 🙌🏻
@@ConnorAnderton nice! Good luck my man. This is the perfect time to pack on new muscle tissue. I’m about the same number of days in as you are so it will be nice to see your progress as well as mine together 💪🏼
A good while yet mate. Pushing hard for another 8 weeks, then will chill things out for 4 weeks or so before coming at it again for another big push. Plan is to gain for nearly a year before prepping for a comp in winter 2024
