How good is my one rep max for bench?

K_Train450
K_Train450 Posts: 122 Member
in Fitness and Exercise
I'm a 19 year old guy at 6'1 305 and without any training or lifting regiments to build up strength I benched a 225 one rep max. Do I have lifting potential when I drop the rest of my weight and starting bulking? My buddies usually bench 140-175 without any training.

Replies

  • Hornsby
    Hornsby Posts: 10,322 Member
    I'm a 19 year old guy at 6'1 305 and without any training or lifting regiments to build up strength I benched a 225 one rep max. Do I have lifting potential when I drop the rest of my weight and starting bulking? My buddies usually bench 140-175 without any training.

    Everyone has lifting potential so yes.

    225 is pretty good for no training in my opinion. Not very good when based on body weight, but to lift 225lbs without working out is good.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Good or strong is completely relative. Personally, I care very little about my 1RM and focus more on my training max. Your training should depend upon your goals more than anything.
  • mayfrayy
    mayfrayy Posts: 198 Member
    I'm a 19 year old guy at 6'1 305 and without any training or lifting regiments to build up strength I benched a 225 one rep max. Do I have lifting potential when I drop the rest of my weight and starting bulking? My buddies usually bench 140-175 without any training.

    Everyone has lifting potential so yes.

    225 is pretty good for no training in my opinion. Not very good when based on body weight, but to lift 225lbs without working out is good.

    this,
    do starting strength and watch it grow.
  • azrubael
    azrubael Posts: 65 Member
    If that is free weight on a barbell, then yes that is a very nice place to start. If it is on a machine it is hard to tell different machines have different cable and pulley systems that can provide varying degrees of mechanical advantage.
  • K_Train450
    K_Train450 Posts: 122 Member
    Thanks guys. Just wanted some opinions. I'm hoping my max doesn't go down to much as I'm losing 4-6 lbs a week consistently in a heavy deficit + high protein to help retain mass/strength. I plan on bulking and going for muscle mass and strength when the time comes.
  • K_Train450
    K_Train450 Posts: 122 Member
    It's free weights barbell + four 45s
  • mayfrayy
    mayfrayy Posts: 198 Member
    You probably wont lose much while cutting, just continue strength training while in your deficit. And yeah, tons of protein.
    I eat way lower then most people and still gain in strength when I'm losing fat.

    Note, this is mainly nervous system beginner gains, not actual muscle gains. Strength gains for beginners are much easier .

    I have a habit of getting in very good shape, maintaining/ growing for 3 months, then going all out on pizza and no exercise. Hoping to stop the cycle this time.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    Thanks guys. Just wanted some opinions. I'm hoping my max doesn't go down to much as I'm losing 4-6 lbs a week consistently in a heavy deficit + high protein to help retain mass/strength. I plan on bulking and going for muscle mass and strength when the time comes.

    4-6 pounds weight loss per week = muscle loss somewhere. Just so you know.
  • zetodd
    zetodd Posts: 22 Member
    I dont know where these standards come from but:

    http://www.exrx.net/Testing/WeightLifting/BenchStandards.html

    Seems you're golden
  • seidel1325
    seidel1325 Posts: 94 Member
    Here is a good link for weight lifting benchmarks based on weight and experience ...exrx.net/Testing/WeightLifting/BenchStandards/html
  • mayfrayy
    mayfrayy Posts: 198 Member
    Thanks guys. Just wanted some opinions. I'm hoping my max doesn't go down to much as I'm losing 4-6 lbs a week consistently in a heavy deficit + high protein to help retain mass/strength. I plan on bulking and going for muscle mass and strength when the time comes.

    4-6 pounds weight loss per week = muscle loss somewhere. Just so you know.

    yeah 4-6 is pretty high, I often do around 3, which is still high but seems to be okay (for me). This goes down the lower my BF goes down.

    But, even with some muscle loss, if you want to get down faster, try it out for a month. If you are okay with the results continue for a week or two and see how its going. If you are to fatigued or losing to much muscle lower your defecit, and continue on and re-evaluate.

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