How To Bench Press 315 POUNDS For The FIRST TIME

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‪@GarageStrength‬ Coach Dane Miller discusses how athletes can achieve a 315 pound bench press, and the road map leading up to work it takes to achieve the lift.
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[@GarageStrength]

Sign Up FREE for 7 Days to our Strength Training App - Peak Strength 👉 www.peakstrength.app/?YT&Video&APP&Bench315Plan

[@ryankim6638]

can you do similar videos about different triggers/exercise choices to indicate a desired result for a big squat and deadlift or clean?

[@GarageStrength]

Absolutely. Thank you for the suggestion!

[@JesusisKingfrrrrr]

Fr I need to get my squat up

[@brotherpeter00]

It took me 3 years to go from 1 plate to three using strong lifts 5x5.

[@prescottosegie]

I appreciate the info sir. I look forward to getting my bench press stronger 💪🏾😎

[@nigelmaccuver9122]

👉🏻 Don’t get fooled by those rep numbers he’s showing, it doesn’t go that linearly when it comes to strength. Reaching that 315 is no freaking joke, even though you achieve those rep numbers, there will be times you will be feeling weak as hell, starting your plateau phase which requires more specialisation training to overcome. I have seen Sturdy men struggle to get that kind of weight on bar, so keep reality in check. Imagine 15-18 yo hitting 315lbs while 35yo experienced lifter struggling?

[@GarageStrength]

Please come train at my gym and around the culture we have. You will be surprised how many kids we have at these numbers following these sequences! Email us and you can come train for free. I will put you through a session, we can make it a KZbin video!

[@VP1-ep3re]

​@@GarageStrengthI starteted tonight 50,bench in Friday ,sorry for bad English im.from Serbia

[@kapoioBCS]

@@GarageStrengthwow this proves literally nothing

[@navsingh5420]

@@kapoioBCS average genetics take 3 years to get to a 3 plate

[@7mikepd]

Obviously he can teach you every aspect of exercise science. That’s kind of common sense.

[@CP-rm6pc]

@GarageStrength In your experience, Are you stating that by benching 225..168 times i will be able to bench 235? Another 168 reps of 225..245 and so on?

[@ishmari14]

Using this video to hit 225 bench

[@Tylerburch8979]

Subtle flex he did it in 10th grade 😂 beast

[@MarcosLacombe]

Great video as always. Do you happen to have tables like that for people who are 160lbs instead of 185lbs+? I think a lot of athletes from sports other than american football, throwing etc are smaller and would have different timelines and benchmarks.

[@GarageStrength]

We can get it together!

[@JB-th4bx]

I keep getting stuck around 285lbs, not because I can't push anymore weight, but because I develop lateral epicondylitis/tendinopathy in my elbows as the reps accumulate while building my strength. Then I have to back off, for months, and lose all gains.

[@sloppyjonuts9162]

Train your forearms hand Grip Biceps Delts

[@keithlittle293]

Banded tricep push downs.. 50+ reps Google westside barbell. Louis Simmons knowledge is on point

[@kevinyoung947]

At 285 myself right now

[@tshepangharrison2021]

Damn, high skool kids benching 315, absolute animals, i dream of benching 100kg one day😢

[@GarageStrength]

You will do it!

[@JDirty-w-tha-30]

It's very interesting to think about the timeline of progression in terms of reps instead of weeks/months! Obviously an easy rep or set of 25 is way different than hitting triples so I'm curious what other context there is in using a weekly rep progression scheme in regard to increasing 1RMs. I can see the immediate ease and practicality of viewing programming through this lens though.

[@TreYSlippY]

Is it realistic to still gain good strength during the wrestling program on the peak strength app?

[@GarageStrength]

100% you can get stronger on that program.

[@Drek-67]

I think this will work for very few people …. People have limits

[@boonruengchotchoung6594]

Thank you verymuch. 👍🙏🌹♥️♥️♥️🌷🌠💫🌌😘

[@Dxtro332]

The vast majority of people who try this will fail. Doubling his time estimates is probably more realistic. Nothing about hitting 315 is as straightforward as he paints it. Most people will: Struggle with consistency Have to spend some time working on their form Need time to grow their pecs Have to manage fatigue, soreness,and joint issues Need deload/rest weeks Hit plateaus I don’t think 315 is out of reach for the average person but it’s a lot more complicated than plugging numbers into a calculator

[@r0lfus]

RE the 50 push ups per day, is this 'as many as possible in one go' or '5 sets of 10'? Does it matter?

[@GarageStrength]

Doesn’t matter, just volume work

[@arop8114]

No way im first

[@shvettyballs7045]

Unless you're standing backwards,it looks like you are!

[@GarageStrength]

[@leonkennedy9739]

I can bench 225 for 14 full ROM ass to bench. How close am I to 315?

[@GarageStrength]

VERY close

[@leonkennedy9739]

​@@GarageStrength that's great to hear. Thanks

[@kapoioBCS]

When I first did 3 plates, I could do 2 plates for 12-13 reps. As you can see it is more complicated than that

[@joeberger3441]

It also depends what those reps look like. Are you bouncing them or are they fairly controlled? Bouncy reps probably won't translate as well to 1 RM performance

[@patrickbronson5117]

You should be there. I’d add 15 pounds to the bench every week until you’re at 315 for a single, might even get 2

[@kapoioBCS]

6 months to go from 2 plates to 3 😂😂😂😂😂😂😂😂😂😂😂

[@JDirty-w-tha-30]

That's not unrealistic. 15lb/month especially if you're specializing is doable even up 315. I don't think you all realize how monstrously strong some people are and 315 is not crazy compared to the genetically elite. This is doable in almost any man's first 1-2 years of lifting.

[@kapoioBCS]

@@JDirty-w-tha-30ANY man? 😂😂😂

[@joeberger3441]

​​@@JDirty-w-tha-30my dude, genetically some people will simply never bench past 225 let alone 3 plates. It took me 5 years to go from 225 to 315. Granted, I wasn't always specializing in bench or maximal strength but I was pretty consistently benching over that time period. I have very long arms

[@james-ej6xt]

Realistic in a good amount of cases

[@keithlittle293]

2 kilos a week for 6 months is 46 kilos

[@faizalmohammed9874]

70 reps of working weight. Or 70 reps of 65 percentage of 1rm?

[@GarageStrength]

If they are over 225lbs, over 65%

[@faizalmohammed9874]

@GarageStrength Alright brother. Thank you for the reply. Can you do a video on back squats as well.

[@choppingitupwithtraveon7683]

Bro don’t tell me how to achieve a 3 plate bench if you did it at 16

[@edward8009]

Grade 10 315🤦🏻‍♂️ ! It’s called great genetics.

[@kapoioBCS]

And/or PEDs

[@GarageStrength]

Come on Dawg, I was benching 3-4 days a week as a good 16 year old! Drinking raw milk and smashing mom's pot roast.

[@kapoioBCS]

@@GarageStrengthmaybe you should visit some gym where regular people train

[@kobemop]

@@GarageStrength Ignore the haters. Power of raw milk and eating your mom's pot roast!

[@CagetheOnion]

Regular people are lazy, undisciplined, and dream harder than they work. The average American is overweight. The average gym goer doesn’t last more than a year. It’s not genetics that determines who’s jacked and who’s soft, it’s mentality.

[@jtam222]

Newb to 315 in 20 months? Ok, maybe if you’re training future D1 football athletes. Not for the rest of us mortals

[@dgerdner]

Credibility is a little low when your videos all show people bouncing the bar off their chest. None of those are legit reps.

[@Extraaavaaguntt]

No control on the eccentric... Bouncing the bar ... Ass coming off the bench... Bro you might wanna fix these guys form

[@Edgycoo]

you dont need to bench 315 to be big or strong. Unless you are a powerlifter bench is a horrible exercise

[@kapoioBCS]

These videos are the definition of bad bro science

[@stephenr85]

He's a successful coach with real world results. Care to be more specific?

[@kapoioBCS]

@@stephenr85He has survival bias. That is not how his general audience will archive a 3 plates bench. This is how his specific self selected athlete who managed to survive and adapt to this specific ’’protocol’’ got a 3 plates bench (which they probably archive with literally any other method, because genetics etc)

[@ericlegare2315]

@@kapoioBCSwhatever man

[@stephenr85]

@kapoioBCS same can be said for many protocols, including scientifically based ones, since studies all have a bell curve. Different methods work for different people. There's a line for nonsense, of course, but I'd need more specifics on why his principles are fundamentally flawed.

[@kapoioBCS]

@@stephenr85the literal point of studies is to study the average response. Specialized gyms with specific coaches have extrem biases which destroy correlation

[@pioneer2366525]

3rd

[@ahmeddrissi2624]

10th

[@ah93704]

Just get 12 reps with 225! Once you get that just do 5 sets of 2 and you will get it quick fast and in a hurry

[@StayFKNDangerous]

Im 2nd

[@Nuh12uh]

4th