How long to build up 100kg bench?

StephenInsane

I'm getting into weight lifting after the christmas, and was wondering how long it would take me to build up a 100kg bench? I'm 85kg myself and naturally very strong, but I'm over 6'3 so I think my lanky arms could be a disadvantage? All advice and suggestions welcome.

davyjose

What can you bench now? There's no way to answer your question without knowing a bit about your current regime. Why specifically 100kg?

Supercell

100Kg is an impressive amount to lift, I did 60kg the other night and was chuffed with that!

TerrorFirmer

I posted this in another thread just a few minutes ago but it applies here too

My best would be about 200lb but I've both an inconsistant diet and regime for the past 12 months. Dedication will work wonders. I know someone who's benching 310lbs, has ballooned in size and was only lifting 110lb at slim build less then 12 months ago (about 9 or 10 months ago). He trains and eats like an animal and lets nothing interfere with his sessions. The 'gym' he uses is rubbish. It's just pure unflinching dedication. The only impediment to my progress is my laziness, plain and simple

StephenInsane

100kg for no particular reason, but I know it's a very heavy lift and if I could do it I would be stronger than 99% of Joe Soaps my age, so I think its a nice figure to have as my ultimate goal. I dunno how much I can bench at the moment, not very much, but i that's because i've no real practice and bad technique. I am very good at curling weights and other exercises and doing pull-ups and using machines that simulate bench pressing. But free benching I'm not so good at, but want to really build it up. I know it's a poor excuse but I think I'm slow to learn how to bench press with good technique because of my height.

I'm 22, 6'3.5, 85kg and would consider myself fit and strong.

Sleepy

Without knowing where you are at the moment, your training ethic, diet etc. it's nearly impossible to tell. 100kg is a fairly reasonable bench target for a guy of your size though.

I'm out of practice and haven't been in the gym in months but at 80k and 5'10" I built up to a 1RM bench of 75k from next nothing inside about 6 months this year. If I'd stuck to it, I'd expect to have hit 90k by now and 100 wouldn't have been far off.

Dragan

My advice would be to post your current lifts and training and diet in detail.

Also, as someone your same height and most likely of similar limb length i would suggest you stop telling yourself your not built for benching.

I hide behind the same excuse for ages when i got stuck at 100 kilos. Since i dropped the excuse and started working my bench with the same mentality as my squat and my deadlift it has gone up and up and up.

Now i'm toying with the biggest dumbells in my gym for dumbell benching which is something i always convinced myself i would never do.

Next target, the Big Un's in Pinnacle.

I guess the point is don't limit yourself, give us some more details and you'll be repping 100kilos in now time mate.

StephenInsane

Sleepy wrote: »

Without knowing where you are at the moment, your training ethic, diet etc. it's nearly impossible to tell. 100kg is a fairly reasonable bench target for a guy of your size though.

At the moment I'm mostly working out at home. An average training session would be to do 3 sets of about 30 or 40 reps of the 15kg dumbbells I got in Argos, or 3 sets 15 pull-ups. I usually do a good few press-ups aswell while I'm taking a rest between sets. Whenever I go to a gym, on any machine I'd usually put it to a high setting and just blast away. My friend has a 40kg bar, and I could curl it, 3 sets of 12 reps, and then do behind the neck standing presses, again 3 sets of 12 reps. I'm not very scientific at the moment, but I'm reading up and I'm gonna start using my head a lot more.

My diet is nothing amazing, I just eat lunch and dinner like everyone else, but I try to eat foods high in protien and stay away from sh!te. I was thinking a might start taking some kind of natual protein supplement like whey.

As far as my training ethic is concerned, I'm prepared to go to the gym everyday and do an hour and absolutely kill myself. But I'm also a heavy drinker, which I know will hold me back.

walt0r

The drink is my downfall. I am going to try hard to cut it down for the new year.
With regards to how long to bench 100kg? Well, how long is a piece of string? I personally bench 130+, slightly taller than you and heavier and same age. It can be done in no time if you train hard. But I know I'd be benching a LOT more if I didn't booze. It's up to you, try to pull the thumb out for new year...I know I will be.

Esse85

I'm prepared to go to the gym everyday and do an hour and absolutely kill myself. But I'm also a heavy drinker, which I know will hold me back.[/QUOTE]

No need for this. 3 times a week is enough.

Supercell

I'm guessing here, but from reading this forum avidly for the last while "I'm prepared to go to the gym everyday and do an hour and absolutely kill myself" is totally the wrong thing to do (I feel the same)

TerrorFirmer

Longfield wrote: »

I'm guessing here, but from reading this forum avidly for the last while "I'm prepared to go to the gym everyday and do an hour and absolutely kill myself" is totally the wrong thing to do (I feel the same)

Not really. If you do a decent split routine and/or dedicate days to cardio, nothing wrong with 7 days a week if you wanted. Just don't go crazy on the same areas each time.

Hanley

StephenInsane wrote: »

100kg for no particular reason, but I know it's a very heavy lift and if I could do it I would be stronger than 99% of Joe Soaps my age, so I think its a nice figure to have as my ultimate goal. I dunno how much I can bench at the moment, not very much, but i that's because i've no real practice and bad technique. I am very good at curling weights and other exercises and doing pull-ups and using machines that simulate bench pressing. But free benching I'm not so good at, but want to really build it up. I know it's a poor excuse but I think I'm slow to learn how to bench press with good technique because of my height.

I'm 22, 6'3.5, 85kg and would consider myself fit and strong.

Not wishing to be harsh, but at your age and weight I'd expect more than 1% of the general gym population who have any real dedication to be able to press 100kg. If you're comparing yourself to the general population then I'd still expect more than 1% to be able to do it. Going into a gym with no training and doing it in 3-6 months would be "naturally strong". Having it as an "ultimate goal" is not.

And before anyone says anything, I'm not taking the sample group from Hercs, I'm pretty sure 30-40+% of the members there who are 22 would be able to press 100kg. I'm taking total fitness as my sample group.

FTR I benched 100kg for the first time when I was about 17 or 18, and <80kg. I certainly did it within a year of when I first started training, probably closer to 6-7 months.

Dragan

Hanley wrote: »

Not wishing to be harsh

And your not being harsh. But posting just to tell someone their goal is not what they think it is comes across the wrong way without posting advice as well.

davyjose

Dragan wrote: »

And your not being harsh. But posting just to tell someone their goal is not what they think it is comes across the wrong way without posting advice as well.

I agree with what you're saying, but I have to agree with Hanley too - it's very easy to turn around and "decide" I wanna bench 100kg. But why? It's a strange goal to have - there are plenty of people with 20% bodyfat who can bench that (me), so its not that massive a figure, and certainly not one that'll necessarily make someone look like Arnie. Also, I can only imagine the hundreds of people that resolve in the new year to get ripped, and decide "Oooh I'll learn how to bench 100KG". So I was asking the OP why he particularly wants to be able to lift 100kg, because I'm curious as to his goals.

SpAcEd OuT

Yeah man just to tell you 100kg isn't something only 1 per cent of the population are doing, I recently trained with my younger brother who is 17 and him and all is mates are doing between 90-120kg and they are only in 6th yr. I reckon you should set your goals higher and don't just center them on the bench press, the bench press is not a measure of overall strength despite popular belief its a measure of how good just one main muscle is.

thewools

StephenInsane wrote: »

100kg for no particular reason, but I know it's a very heavy lift and if I could do it I would be stronger than 99% of Joe Soaps my age, so I think its a nice figure to have as my ultimate goal. I dunno how much I can bench at the moment, not very much, but i that's because i've no real practice and bad technique. I am very good at curling weights and other exercises and doing pull-ups and using machines that simulate bench pressing. But free benching I'm not so good at, but want to really build it up. I know it's a poor excuse but I think I'm slow to learn how to bench press with good technique because of my height.

I'm 22, 6'3.5, 85kg and would consider myself fit and strong.

I would of similar statue and size, at the moment im doing 3 sets (of 8) of 65kg

I reckon i could push ~70 maybe 3 X 6reps...

been doing weights now solid for footy training now 2 months - started on around 45kg and consistantly been working it up

StephenInsane

davyjose wrote: »

I agree with what you're saying, but I have to agree with Hanley too - it's very easy to turn around and "decide" I wanna bench 100kg. But why? It's a strange goal to have - there are plenty of people with 20% bodyfat who can bench that (me), so its not that massive a figure, and certainly not one that'll necessarily make someone look like Arnie. Also, I can only imagine the hundreds of people that resolve in the new year to get ripped, and decide "Oooh I'll learn how to bench 100KG". So I was asking the OP why he particularly wants to be able to lift 100kg, because I'm curious as to his goals.

I want to just have 100kg as a target in my head and when I can finally bench it I can change my target!!

I don't think it is really that difficult to understand.

And for those you who were were saying 100kg is easy to press and they know schoolboys who can press it. Well that's brilliant news! It means I should be able to hit my goal of 100kg with ease and then can set a higher figure and try to work up to that!!

StephenInsane

Sorry I meant to say. I want to be able to rep the 100kg 8 to 10 times. That could have been were some of the confusion came from.

TerrorFirmer

I wouldn't worry too much about it. Nothing wrong with setting 100kg as a goal. It's a fairly heavy weight and to be honest it IS more then most 22 year olds could lift, it you look at that spectrum broadly. Of course, anyone going to the gym with a bit of dedicated would be able to lift that or at least close to it, but you did say initially that you'd want to be stronger then '99% of Joe Soaps' - which at lifting 100kg you wouldn't be quite 1%, but probably in 10% or so.

Out of about say, 20 people I know that do use the gym in my age group, only 2 can bench 100kg, myself included. Sure, if you go to a lifters gym it's going to look like everyone is throwing around weights. Go into what you might call a 'normal' gym and it's rare to see someone lifting 100kg. I almost never see it in my gym, and it's a very well equipped one, just not one seen as a builders one.

Not everyone's advice is to be taken literally. As I said, I know a guy that uses a crap gym with hardly any equipment. He lifts less then many people here but at the same time is much bigger then anyone that's ever posted a picture here on this forum. Don't go getting negative over your aim of 100kg now owing to the comments here, it really is a good one to aim towards and will place you far above most people going to gyms around the country in general.

It's easy to listen to people lifting heavy weights and loose sight of the larger picture. Even these days I feel like I'm lifting small weights even though today I did 100kg for 8 reps. I remember a time only a year ago thinking 40kg was heavy. It's all relative and looking towards it seems an impossibility, but when it finally arrives, you still feel exactly like you did when you could only do the 40 and find yourself looks towards 110, 120 etc. Just keep going, and again, 100kg is a good aim.

BossArky

StephenInsane wrote: »

I'm getting into weight lifting after the christmas, and was wondering how long it would take me to build up a 100kg bench? I'm 85kg myself and naturally very strong, but I'm over 6'3 so I think my lanky arms could be a disadvantage? All advice and suggestions welcome.

My max bench is 80kg at 70kg bodyweight, for 1 rep.

At your bodyweight with a bit of training I reckon you will get to 100kg within 6 months to a year, depending if you follow a structured programme to gain strength or not.