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Is 400 the new 300?

The Prototype

The Prototype

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When I started lifting in 2001, 300 was the benchmark for flat bench. Seems these days everyone benches 400+ lbs. I'm not sure if it's just a lot of people exagerating their bench press, or that sports training and nutrition have come a long way in the past ten years. Probably a combination of both. Please don't take this thread the wrong way. I'm not calling anyone a liar here or accusing people of lying about their bench press. I am just curious as to why people can lift so much more now as opposed to ten years ago.

I've been lifting for almost ten years (will be ten years in April). I've been a member of six gyms and seen many, many massive men lift extremely heavy weight but only a handful of times have I seen someone bench 400 lbs. I can probably count the number of times on one hand. So what are your opinions on this? Is 400 really the new 300, or are people exagerating, or are supplements, training, and overall knowledge of weight lifting advanced that far in ten years that the new standard for bench pressing increased by a 100 lbs?

Thanks for the responses and opinions. All feedback is welcome.
 
Depends on the lifters. There were a number of guys at my old gym in the 500 club. Two over 600. I could bench 300 in High School, and bench is my weakest movement of the three powerlifting lifts. You will find a 300 bench presser in most any gym, but in a hardcore or powerlifting gym 400 isn't rare at all.
 
MDR said:
Depends on the lifters. There were a number of guys at my old gym in the 500 club. Two over 600. I could bench 300 in High School, and bench is my weakest movement of the three powerlifting lifts. You will find a 300 bench presser in most any gym, but in a hardcore or powerlifting gym 400 isn't rare at all.
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I would have to agree, in most common gyms if you bench 300 you are one of the more stronger members. You have to go to the more "hardcore" gyms to find people who are truly dedicated to throwing up massive weight. In my opinion, some of the gyms I have belonged to in the past cater to individuals interested in cardio, fat loss, or a desire to achieve an athletic figure. In these gyms, large bodybuilders are out of place.
 
i think the 400 claims are all hammer strength and smith machine numbers while wearing a bench shirt :coffee:
 
I've been a member of World Gym (no longer around) twice, the gym at my college, Gold's Gym, LA Fitness and 24 Hour Fitness. The World Gyms had pro bodybuilders, professional wrestlers (WWE) and other athletes lifting there. The Gold's Gym had some professional athletes lifting there. I've worked out next to Shaq at Gold's and seen Drew Gooden there as well. The college gym, LA Fitness and 24 Hour Fitness were your typical everyday professionals and average people working out there so I wouldn't expect to see people benching 400 lbs in those places. I'd imagine at Muscle Beach, you'd see guys lifting sick weights.
 
Mr. Fantastico said:
i think the 400 claims are all hammer strength and smith machine numbers while wearing a bench shirt :coffee:
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Shit, if people are counting Hammer Strength machines, then I'll be in the 400 club lol. Funny you mentioned that. This guy I use to work with use to tell me how he can bench 185, 10-12 times. He was not very big and drank heavily daily, as he use to come in to work smelling like alcohol everyday and was always hungover, so I didn't believe him. He was literally an alcoholic and he told me a light drinking night for him is having three doubles. Plus his diet has horrendous. Come to find out, he was doing it on the bench machine :jerkit:
 
Mr. Fantastico said:
i think the 400 claims are all hammer strength and smith machine numbers while wearing a bench shirt :coffee:
Click to expand...

The world record right now is over 1000 pounds. Hell, I still bench over 400 with no shirt, and I'm an old S.O.B., well past my prime. It's just not that rare.
 
400 is the 300 of geared lifters. But, it is still very rare to see natty lifters in most average gym hitting over 400. I hit 300 at age 16, but it was another 10 years and after taking the old school prohormones (m1T and 4AD transdermal) before I hit. I did hit a 375 naturally at 25 though. I don't think I've ever benched 400 without gears actually.
 
I wish I could bench 300...
 
I think it all depends on the type of lifters you talk to. in college for the football players 400 was a good raw bench goal but considering many of them were 275+ that's not really that much over the total body weight. at 18 I was 200 lbs benching 405. I gained a lot of strength my freshman year because I was training with football players vs the sprinters in track. for pretty much the 1st time in my life I was training with guys much stronger than I, when I HS I was one of the strongest.

for the most part a decent bench presser needs to be close to double the bodyweight +
 
This is a cool thread!!! I believe we have a few things going on here. IMO we have more guys on gear especially us more senior fellas(HRT Clinics), younger guys getting more involved in powerlifting sports at a younger age. At our gym (small family owned powerlifting gym) we have 4 raw, 400-500lb guys, 1 raw, 500+ guy, and 3-4 shirted, 500+ guys. The thing of it is, is a 300lb bench is still IMO a very respectable bench. The raw world record, I think is still 715lb, and that is a super heavy weight. So for a 200-240lb guy being able to push 300lbs is great!!! Being able to push 400lbs + IMO thats amazing. Dont sell yourselves short if you have a 300lb+ bench, thats still impressive and in the minority in most gyms. 400lb+ bench?? Extremely impressive and for sure only 1 maybe 2 guys in most gyms that can do this.
 
GearsMcGilf said:
400 is the 300 of geared lifters. But, it is still very rare to see natty lifters in most average gym hitting over 400. I hit 300 at age 16, but it was another 10 years and after taking the old school prohormones (m1T and 4AD transdermal) before I hit. I did hit a 375 naturally at 25 though. I don't think I've ever benched 400 without gears actually.
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I know a lot of people who benched 300 real quick and then plateau real hard around 350.. I think benching 400 without drugs is very rare and real impressive unless your 300 pounds...

And I still think a 300 pound bench natty is still impressive hopefully I'll get there soon...
 
Mr. Fantastico said:
i think the 400 claims are all hammer strength and smith machine numbers while wearing a bench shirt :coffee:
Click to expand...

I am 100% with this. In three years training in Houston, I have not seen but maybe 1 legitimate 400 pound bench press. Almost no one has the form or will to even attempt much more than 315.
 
shit i was stoked when i got to 300 hahaha but that was only a few weeks ago. 400 would be awesome a friend of mine that was playin football for chadron state maxed at 345 when he was only 18. but soon after he got a cyst on his pancres and is still in the hospital
 
LOL at the idea that people's training knowledge and programming is improving. People's training still generally sucks.

The reason people are good at benching is because most of them bench quite often. I see plenty of guys in my gym who seem to either only work on the pressing movements or who work on them multiple times per week. The more you perform a movement th more skilled you're going to become at it. Plus, I do think more people are using chemical assistance than were a few years ago.

Still, people's programming is stupid and pathetic. There are probably a dozen or more guys at my gym who can bench 300+, yet I think I've seen one guy ever squat more than 300. I can count on one hand the number of guys who actually deadlift.
 
gtbmed said:
LOL at the idea that people's training knowledge and programming is improving. People's training still generally sucks.

The reason people are good at benching is because most of them bench quite often. I see plenty of guys in my gym who seem to either only work on the pressing movements or who work on them multiple times per week. The more you perform a movement th more skilled you're going to become at it. Plus, I do think more people are using chemical assistance than were a few years ago.

Still, people's programming is stupid and pathetic. There are probably a dozen or more guys at my gym who can bench 300+, yet I think I've seen one guy ever squat more than 300. I can count on one hand the number of guys who actually deadlift.
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yea I agree with this. Guys bench and bench and bench. Eventually getting stronger faster. But half of them complain about their shoulders too....

I grew up in football, went to college played it there, then worked in a gym. So I've seen tons of people over 400. But in general nowadays, it seems to be that alot of people aren't going over 300 unless they are huge dudes who are obviously just trying to get high benches or powerlifting.

Currently I admit I am trying to get back to four plates. I put up 385 last week and man it felt heavy. 365 the previous weeks felt good. Of course I'm not eating the best, which is my weakness, as I continue to Bulk til January.

When I got out of college and was personal training, i was at my strongest. The only thing I was taking then was free nitro tech shakes at the gym. I was squatting 595 for 5 and benching 365 at the end of the workout for 2 sets of 5. I never maxed out and never really cared about it. I wish I would've seen where I could've been. My family doesn't have that super strong heritage. Decent shape though. We also don't have the best knees. So I'm not trying to go too big on squats either.

I've never taken anything more than creatine. I want to get to 405 before cutting but no big deal if I don't.

And same here. I can count on both hands the guys that squat, and one hand those that dead lift. Then you have some guys doing a lame half assed version of both.
 
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300 is amazing! 400 is monstrous! Some dudes at my gym I go to bench a little over 300 and that's it. I'd love to bench 300. Probably won't though. I'm stuck at 230 with a bw of 140.
 
Impressive, sure, but I just never do seated overhead pressing. Calling it a military press is funny too.

That guy is perfectly built to press. Look at those T. Rex arms.
 
Took me forever to get to a 300 bench but once I got it I hit 400 in the next year.
 
Holy shit. That 400 lb military was impressive. Not once but like five times. And all the way down to the chest.
 
gtbmed said:
Impressive, sure, but I just never do seated overhead pressing. Calling it a military press is funny too.

That guy is perfectly built to press. Look at those T. Rex arms.
Click to expand...

Really funny that everyone seems to be calling it a military press. Military press is standing. Pushing the weight overhead with no leg assistance. In the video, the lifter is performing a seated overhead press. The two lifts are far from equal. Military presses are far more difficult.
End of rant.
 
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