Can only bench 70 pounds at 15, how do I get stronger

17 comments

1. First off, the people making fun of you for that are fuckheads and their opinions should mean less than nothing to you

   I recommend you do Mike Mahler’s Starting Strength program

   All that is is, day one: pull up, standing shoulder press, squat, deadlift, then day two: bench press, bent over row, squat, deadlift

   Do very light weights at first and focus on getting the technique right

   When you can easily do maybe eight repetitions, increase the weight by a small amount

   Leave that ego lifting shit at home. All you’ll get from that is injury

   Focus on form and increase weight very, very slowly

2. Consistency. You can lift 70 now. That’s not something to be ashamed of. You’re 15, you’ll get bigger and stronger as you grow, and if you’re lifting consistently in that time and eating well, you’ll surpass all the guys making fun of you now. Plenty of people mature early and are stronger, if they aren’t consistent then they’ll max out eventually. You can be goku. Not born strong but you made yourself strong. That’s something to be proud of much more then being born with it

3. Eat. Gym. Sleep. Repeat.

4. Don’t stop.

   That’s it.

   Keep lifting weight, and as long as you keep on keeping on, you’ll progress.

5. I couldn’t bench 90lb when I was 19. I weighed 145lb. Idk what I can bench now at 30, but I rep 75lb dumbbells at 160lb. It’s not stellar or anything, but just eat a lot and lift a lot

6. 1st) learn about muscle groups and which ones work with different exercises.

   2nd) be diligent on your meals. There’s a lot of talk when it comes to meals and meal prep, obviously being so young, you may be at the mercy of whomever provides your meals. But focus on getting as much protein as you can. Muscles are made in the kitchen.

   3rd) find your workout rhythm. Find out what you need to warm up, max out, and cool down.

   4th) rest is important. Muscle fatigue is rough. If you work out 2 or 3 muscle groups one day. The next day work a different set out.

   5th) remember, and this is the most important out of all of them: Comparison is the thief of Joy. Setting your own goals and modifying them to please yourself is one thing. Trying to live up to others based on looks and weight moved is another.

   Have fun, be safe. Always wipe your machines.

7. If you don’t mind a woman butting in – in addition to the excellent advice you’ve read here, have a look at Mark Rippetoe’s site:

   https://startingstrength.com/about

   Also, at your age please don’t bother with supplements or be overly concerned with eating tons of protein or eating “clean”. Worry about that when you’re trying to cut up in a few years. For now, consistency, the “see food” diet and progressive overload will do everything you could possibly want. Unless you’re vegan even a shitty north American diet will give you plenty of protein. You need carbs and calories to grow (read Mike Mentzer’s Heavy Duty sometime). You need protein and a caloric deficit to cut.

   Build your workouts around heavy (for you) compound lifts – squats, deads, bench, rows, chins – if you know someone who can teach you power cleans those are great too. Toss in some accessory work (biceps, triceps, calves) and some core work and stretching.

   Balance your push and your pull, and your upper and your lower body. Legs need more than one day a week. And squats and deads will – believe it or not – stimulate a bunch of testosterone after your workout so maybe pair those with chest work to take full advantage. (Has to do with microtrauma in the largest muscle groups, too lazy to look up the reference). Eat after your workout. You like chocolate milk? Knock back half a litre right after you train. Helps with recovery.

8. Broski, don’t let people make you feel bad for how much you bench.
   Don’t forget that body weight and technique make a world of difference.

   Now how to get better?
   Start with a few things.
   1. Technique, learn how to use leg drive, what grip is best for you, shoulder blades back and arch your back.
   You can also imagine as if you are bending the bar and grip it with your thumb around it to secure the bar in your hand.

   2. Get a program that is built for progression – for example due to your age and weight I assume Starting Strength can help you build a solid strength foundation (I’d recommend reading Mark Ripto’s book to understand the protocols)

   3. If your bodyfat level is low, dont be scared to slowly bulk (1kg a month is a great pace and wont get you fat quickly)

   Once you get more advanced you can add work depending on which part of the bench is hardest for you, partial reps, etc.. but that takes some time.

   Also remember that even if you do everything right, you won’t get a 40kg increase in bench in a few months.
   It takes time and the more you life the more time each 2.5kg takes.

9. Firstly, don’t say it in a negative context. That’s like the worlds strongest man saying he can only deadlift 1 tonne. What you’ve got there is an amazing achievement and you should be proud (when i started going the gym as an adult male, i could even lift the 44pound barbell by itself). Look at where you’ve come from and how far you’ve gotten. I went from not being to lift 44lbs to hitting almost 200, but never did i say “i can only”, it was always “i can now”.

   Second, note that with weight lifting, sometimes you hit a stand still. You may be stuck on a weight for a good week or 2 and just can’t manage that extra few pounds. Try and push out more reps with a lower weight and work away at it.

   Third, ensure you’re eating a protein rich diet, especially if you’re wanting to put on size, avoid the supplements at your age (and definitely avoid pre workout, your heart doesnt need that at your age)

   Last, wherever you’re working out, get some tips or trick from people around you. Doesnt hurt to have someone amend your form or be there for support

10. 5×5 Strong Lifts or Starting Strength program. You will be tempted to overdue it to get faster progress, don’t do it. Follow the program and you will need the recovery days in between lifts even if you feel you don’t.

11. Good diet

12. When I was 15, I could bench the bar, which was 45lbs.

    I kept going to the gym.

    By college I could bench 280lbs.

13. Half of getting bigger and stronger is what you eat and your quality of sleep. Up your protein to atleast 150g per day, increase your calories to atleast 2500 per day. You also want a lot of carbs from healthy sources that still keeps you in your calorie range.

    The core lifts for strength and size are bench, squats, deadlifts, shoulder press, and bent over rows. You’re gonna want to look up good form as to not hurt yourself. Seriously, if you can’t lift the weight with good form, don’t do it, you’ll just fuck yourself up and you might not even target the muscles you’re trying to work.

    If you’re not sure how to go about actually starting, then the 5×5 program is a good start for beginners. Generally lifting is just picking up heavy shit a bunch of times until you can go heavier. So basically volume, repetition, and discipline to keep going on your lift days. Start slow and work your way up.

    You’re only 15 and maybe puberty hasn’t peaked for you yet. Most people at that age can’t bench worth shit in the first place unless they’ve already been doing it or have an athletic background. Don’t worry about what other people are doing, just focus on improving yourself. Everybody started somewhere,, you’re just unfortunately at that obnoxious age where dudes are constantly trying to one up each other.

    I guarantee a lot of your peers aren’t even doing it properly anyway when ya’ll are measuring dicks at the bench. I remember when I was your age and we all basically just used momentum and bounced the weight because we were trying to beat each other.

    If you keep at it and don’t let yourself get discouraged, you could easily double that in like 6 months or less.

14. Just keep at it im now at my best physicque ever at 25 after being thin for the majority of my life

15. I wouldn’t worry about it. You don’t want to go nuts training strength anyway until you’ve finished most of your growing. Do a little bit, slowly increase weight, but focus on more reps/sets. Endurance / stamina is preferable to raw strength, if not as overt. Besides, looking like too much of a meathead can be a turn-off for some, especially if you’re awkwardly teenage’d stacked but gangly. Literally no one is gonna be put off if you’re toned like Adonis.

16. Fuck the haters. Use their vitriol to push yourself and keep going.

    I am 39 and only doing the machines at the gym because I have chronic muscle soreness and fatigue from my chemo for my leukemia. I can only “bench” 110 or so. I don’t care, and neither does anyone else at the gym. They all also sit at the machines on their cell phones hogging it, so I mean, there’s double-edged swords everywhere, y’know?

    Don’t let them discourage you. If they give you shit, literally look at them and tell them ” I am doing something about it, you fucking nimrod, I am in the gym every day trying my damndest to change it, actually.” Tell them to take their negativity and shove it up their collective asses while you assume control of your life. Or simply ignore them.

    Whatever you do, keep going to the gym. I’m literally falling apart but still going to do it because it feels great.

17. Keep benching those 70.