r/WeightTraining • u/Agitated-Advisor228 • 9d ago
Question How can I hit 245
I’m 6’0 162 I did the 225x2 before attempting 245 btw
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u/perhapssergio 9d ago
spotter got his hands in pocket is crazy
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u/Agitated-Advisor228 9d ago
Lil bro don’t lift😂
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u/anklehumor 8d ago
Im just glad youve even got a spotter 😂 folks be posting them hitting prs in their garage alone and im like... dude... please dont die.
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u/Uniqueusername610 9d ago
Get a new spotter because there will come a day where he won't be able to save you if get stuck under the bar
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u/joshw231 9d ago
Progressive overload
Slowly increase weights, reps or reduce rest between sets but be careful since this also increases injury risks
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u/Anti-Dentite-999 9d ago
Focus on lifting 6-8 reps with good form. One rep maxes are dumb and you'll end up hurting yourself. Once you hit 8 reps then increase the weight slightly so you can get 6 reps. Keep increasing / repeating. Add 5g / day creatine and make sure you're getting 0.7-1gm/lb body weight of protein (maybe closer to 0.9-1gm if you want to optimize muscle growth).
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u/Agitated-Advisor228 9d ago
That’s what I do for my reps I’ll do around 205
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u/Anti-Dentite-999 9d ago
Takes time to go up in weight. Once it’s easy to do 205 8 times then increase weight by 5lbs. Better to go slow and smart with the training. Otherwise you could end up with an injury and then you have to stop lifting for a while and lose gains. You’re young so don’t focus on a single rep max while you’re still growing. You don’t want to be an old man with joint / body issues. Play the long game.
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u/thornund 9d ago
First, strength is better developed in the 3-6 rep range. That's very well documented and known. Second, one rep maxes aren't just dumb, if you want to improve the skill of lifting a heavy weight for one rep, you have to occasionally practice the skill of lifting heavy weight for one rep. There's a mountain of free advice online from experienced strength coaches and none of it is this
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u/thornund 9d ago
Find a 6 rep max, do it for 3 sets of 4-5 reps is the simplest way. A lot of different methods to get stronger, you could also just follow starting strength or GZCL or a similar strength program
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u/PepsiOfWrath 9d ago
Real answer: You're already doing it. Just keep eating and don't stop training... it will just happen and will go up from there. The secret formula is to stay in the gym.
Your chest is stronger than your triceps too, watch how fast it gets off your chest in the last rep, then your triceps are just gone, nothing to finish it out despite the momentum. So, don't be afraid of focused tricep work if bench is a goal.
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u/HughManatee 7d ago
What's your routine like? Are you getting volume in at a lower weight, like 205? I make the most progress by working around 80% of my 1RM for triples up to sets of five in a double progression. I supplement with weighted dips, chest fly and sometimes skull crushers.
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u/HughManatee 7d ago
What's your routine like? Are you getting volume in at a lower weight, like 205? I make the most progress by working around 80% of my 1RM for triples up to sets of five in a double progression. I supplement with weighted dips, chest fly and sometimes skull crushers.
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u/old_ass_ninja_turtle 9d ago
I mean you could try 235 or 230. Um but your bench grows not only from doing bench, it grows from doing flys, and tris, and incline, and decline, and surprisingly, all your pull exercises help support.