How many reps of 225 to bench 315? Is A 315 Bench Good?

One of the most important lessons I’ve picked up over the years of lifting weights is that using your one-repetition maximum as a measure of strength is not the best method. There are more effective approaches. Today, I will explain how many repetitions of 225 bench press you need to do in order to be able to lift 315, and more importantly, I will show you how to evaluate your strength without putting yourself in danger of being hurt.
According to the Brzycki calculation, in order to be able to bench 315 pounds, it needs around 11 to 12 repetitions at 225 pounds. However, the amount of repetitions that an individual does will vary depending on factors such as training experience, the ideal length of the arms, heredity, and the individual’s muscle composition.
In other words, the one repetition maximum strength test (1RM) may provide very misleading results for those who have never engaged in weightlifting before.

With 5 minutes Field John will explain to you how many repetitions from 225 to bench 315.

225 to 315 Bench: Brzycki Formula

The one repetition maximum bench press is used as a basis for a variety of exercise testing and training prescriptions. The good news is that you do not need to test your one-repetition maximum in order to determine it.

If you can do 11 repetitions of the bench press with 225 pounds on the bar, then Brzycki believes that you will be able to lift 308 pounds as your one-rep maximum. In the meanwhile, if you do the same bench press with 225 pounds for 12 repetitions while adding an additional rep, you will be able to lift 321 pounds.

To begin, the prediction error becomes more significant when the total number of reps exceeds 10 repetitions maximum.

Have a look at the graph that’s been provided below.

225 to 315 Bench: Brzycki Formula

As you can see up top, the graph to your right demonstrates that there is a growing disparity as the number of repetitions increases. The estimate of your 1RM that can be derived from your 5RM appears to be the most accurate.

This indicates that it is a great deal simpler to predict if you are capable of bench pressing 315 if your 5 rep max is 270, as opposed to estimating whether you are capable of 12 rep max with 225.

The accuracy of the one repetition maximum strength test was confirmed by Jeff M. Reynolds from the University of New Mexico. His research was based on the multiple repetition maximum ranges:




According to the findings, “the inaccuracy associated with applying each of the 10RM and 20RM equations is very substantial when compared to the 5RM prediction.” For the bench press exercises, the optimum repetition maximum range to utilize for predicting one repetition maximum (RM) strength is the 5RM, followed by the 10RM, and then the 20RM (Reynolds et al. 2006).

How Many Times Should I Rep 225 To Bench 315

To put that into perspective, I’ve included the calculations for your one-repetition maximum (your 1RM) based on the 225-pound bench press with many different rep max ranges below (from 1RM to 12RM).
How Many Times Should I Perform Exercise 225 Before Attempting Bench 315?

To put that into perspective, I’ve included the calculations for your one-repetition maximum (your 1RM) based on the 225-pound bench press with many different rep max ranges below (from 1RM to 12RM).

225 Bench What is your 1RM?
1RM 225 lbs
2RM 238 lbs
3RM 245 lbs
4RM 252 lbs
5RM 259 lbs
6RM 266 lbs
7RM 273 lbs
8RM 280 lbs
9RM 287 lbs
10RM 294 lbs
11RM 308 lbs
12RM 321 lbs

Take a look at this.

You can see that there is a linear growth between 2RM and 10RM in the table that you can see above. This progression adds 7 lbs. to your predicted 1RM. This indicates that your anticipated one-rep maximum (1RM) will improve by 7 pounds each time you complete an additional rep when bench pressing 225 pounds with a barbell.

So far so wonderful.
However, as you reach the 10 repetition maximum, there is a growth that is not linear. The increase in weight from 10RM to 11RM is 14lbs, which is twice the previous amount, and the increase in weight from 11RM to 12RM is 13lbs.

Big difference.

How many repetitions of 225 should you do in order to bench 315? In general, you will need to complete anywhere from 11 to 12 repetitions of the bench press exercise with a weight of 225 pounds in order to be able to lift 315 pounds as your one-repetition maximum (1RM). This computation is based on the mathematical equation, but it does not take into account the amount of training you have done, how tired your muscles are, or how symmetrical your physique is.

Is A 315 Bench Good?

According to the criteria of strength developed by Tim Henriques, a good bench press is one in which the lifter can handle 315 pounds (three plates on each side). The ability to bench 315 pounds is an excellent indicator of upper-body strength and may be accomplished by lifters with an intermediate level of training within six to twelve months, depending on the exercise regimen they follow.
A one repetition maximum (1RM) strength test is the method that is most often used to determine whether or not an individual can bench 315 pounds.

Is A 315 Bench Good?

What exactly is 1 RM? In general, the term “one repetition maximum,” which is abbreviated as “1RM,” refers to the highest amount of weight that an individual is capable of lifting for only one repetition. The maximum number of repetitions performed in one set is regarded as the gold standard for measuring muscular strength outside of a laboratory setting for both trained and untrained individuals.

To put it another way, you put as much weight on the bar as you reasonably believe you can lift using the appropriate lifting technique. It’s not as difficult as some would think.

The one-repetition maximum test is utilized not only in dingy and outdated fitness centers, but also by health and fitness professionals, as well as rehabilitation specialists, in order to evaluate the level of strength, determine whether or not there are any imbalances, and validate the effectiveness of the training programs.

According to a number of studies, the one repetition maximum (1RM) is an accurate approach for determining an individual’s maximal strength when they have not been training. It would indicate that one-repetition maximum (1RM) testing methods, which consist of one session for familiarization and one session for testing, are adequate for determining maximal strength in this group (Levinger, Itamar et al. 2009).

You may use a variety of various formulae to determine how many repetitions of 225 you need to do in order to bench 315 pounds. These are the following:

The formula of Epley


Mayhew and others

O’Conner et al.


On the one hand, these equations provide a method that is not only risk-free and convenient but also relatively accurate in determining an individual’s muscle strength. In addition, it is not necessary to have a laboratory environment in order to use this instrument, which makes it more practical, less costly, and quicker.
These stats, on the other hand, do not take into account factors like anthropometric data, gender, age, exercise history, muscle pain, or the general health of the persons.

In my perspective, utilizing your one-repetition maximum (as the sole method to quantify your 315 bench press), is a poor idea for a number different reasons, including the following:

The 1RM doesn’t provide a sufficient amount of time under strain.

The one repetition maximum does not provide an enough amount of metabolic damage to induce muscular development.

1 repetition maximum demands adequate and focused warm-up (which can be time and energy-consuming).

A significant amount of mental toughness and a thick skin are required for 1RM.

For safety reasons, 1RM necessitates the presence of spotters or training partners at all times.

The five repetition maximum (5RM) is the strength test that I recommend utilizing not only because it is more secure, but also because it can be included into a normal workout without reducing the total amount of training volume.

It is not necessary to complete the whole exercise in order to determine your “true” level of strength. The five repetition maximum accomplishes the task at hand while also providing a substantial number of additional advantages to the lifter in terms of the mechanical stress and training adaptations.

When compared to 1RM, 5RM is superior in its ability to promote muscle protein synthesis and development.

5RM is superior than 1RM in its ability to stimulate an immediate response in testosterone, IGF-1, and growth hormone.

5RM is easier on the body’s joints than other rep ranges.

The five repetition maximum (5RM) may be included into your routine exercises.
In addition, determining your one-repetition maximum (or 1RM) on the bench comes with a considerable risk of injury due to the fact that the bench press is a highly sophisticated exercise.

How Many Reps Of 225 Bench Press Is Good?

Your current level of fitness will largely determine how many repetitions of 225 on the bench press are deemed to be satisfactory.

How Many Reps Of 225 Bench Press Is Good?

It is remarkable to be able to lift 225 pounds five times in a row if your life consists of things like going to work from nine to five, having children, paying taxes, and enjoying a beer on the weekend.

In the weight room, a regular person who can press 225 pounds for five repetitions might be considered a hero, but NFL players who can bench 225 pounds for ten repetitions are considered below ordinary. Zion Johnson performed 32 bench presses to set the record for the 225-pound bench press at the NFL Combine in 2022.
I’m not going to go into the specifics of how many individuals can truly bench 225 pounds, but there are a lot of them. That is something that I have previously discussed in my essay titled “how many individuals can bench 225,” which I strongly suggest you read.

How Long Does It Take To Go From 225 To 315 Bench

Depending on your current strength and how long you’ve been lifting weights, it might take anywhere from 12 to 36 months for you to increase your bench press from 225 pounds to 315 pounds. In addition, anthropometric factors such as total body mass, lean muscle, total arm length, and biacromial breadth all have a role in how much weight a person can bench and how quickly they can improve their performance.

Body shape and conformation provide important contributions to maximal strength performance in highly trained strength athletes, according to the findings of a research that was conducted at the University of Tulsa in Oklahoma on a group of 36 men (Caruso et al. 2012).

On the other hand, the identical bench press research conducted on women who had never done weight training found that anthropometric factors had no effect on the outcomes of the 1RM test.

225 To 315 Bench Program

If you want to increase your bench press from 225 to 315, the best method to accomplish it is to follow a full-body split regimen that allows you to train the chest muscle in each and every exercise. You may also apply progressive overload by lowering the number of reps you do and increasing the resistance to somewhere between 70 and 90 percent of your one-repetition maximum. This will provide the most beneficial hormonal reactions.

225 To 315 Bench Program

Let’s take it apart, shall we?

A exercise that targets the whole body enables you to do the bench press even three to four times a week. If you want to go to 315, you can get there by doing as little as two chest exercises per session. The first is a really challenging compound movement, such as the bench press, and the second is an aided lift, such as push-ups, performed at the very end of the session.

When you are exercising for strength, you should limit the number of repetitions in each set to five. While doing this, you should also try to increase the number of sets you do in order to keep the same amount of training volume. For instance, 5×5 is the ideal combination to use in order to reach the strength as quickly as feasible.

The term “progressive overload” refers to the process of gradually adding greater weight to the bar. It is preferable to raise the weight you are lifting rather than continuing to do the same set of repetitions (225) for an ever-increasing number of reps until you reach 315.

The process must be repeated. Keep in mind that benching 315 is a difficult exercise. It took me more than 5 years to complete. You are now responsible for what happens next. Good luck

When doing bench press, should you contact your chest?

When completing the barbell flat bench press, the barbell should lightly touch the centre of your chest. You assure a full range of motion by touching the bar to your chest, which engages more muscle fibers.

F.A.Q How many reps of 225 to bench 315

Is a 225 bench impressive?

A 225 bench for a woman under 200 pounds, on the other hand, would be a highly competitive (advanced or elite) level lift according to most strength standards. You should compete in professional powerlifting if you’re a woman who can rep 225.

How long does it take to go from 315 to 405 bench?

Reduce your weight, defer gratification, and get the rewards later. When I was 18, I benched 315 pounds for the first time, 365 pounds at 210 pounds, and 405 pounds at 228 pounds. It took me four years to get from 315 to 405 points.

How much should I bench press for my weight?

For those just starting out, a good starting point is to be able to bench press fifty percent of your body weight. At the intermediate level, a lifter can bench press their own body weight, but at the elite level, the required weight is twice the lifter’s own weight.

What does PR mean in weight lifting?

PR is short for “personal record.” It indicates that you were successful in doing one full repetition with a weight that you have never lifted before.


Not everyone is capable of benching 315 pounds. On the bench press, reaching the 315-rep mark requires around 11 to 12 repetitions of 225. On the other hand, the forecasts are not always correct. A good rule of thumb is to concentrate on achieving even the most little victories and to avoid considering the number itself to be the objective, rather than using it as a signal of progress alone.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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