Bench 3 Times A Week

Two of my friends bench double their bodyweight.

Bench 3 times a week. One would bench 3 times a week the other twice a week. As such you could decide to increase your bench press frequency to 3 times week for 8 weeks and then bring it back down to 1 2 times week when you want to focus on a more well rounded training program. They both used the same heavy weights every time.

Though my friend who benches 3 times a week would be weaker on his 3rd day than his 1st day. Wave the loads between 50 80 of 1 rm and then every three weeks test yourself with 90 100 of 1 rm. 1 point 5 years ago.

If your goal is increasing bench press strength and upper body mass then generally speaking it appears that upping your bench press frequency to 2 3 4 and maybe even 5 times a week can be a. Make no mistake bench pressing 4 times a week is not something you should approach lightly nor should it be your go to program for the balance of the year. You want to experiment with different periodization strategies.

No definitely not you re not going to recuperate every 48 hours from heavy bench pressing when i say heavy heavy either heavier weight or high intensity lots of your body will not recuperate you re not just doing your chest to do when your small s. Plus i dont compete or anything lifting is purely a hobby to stay active look good and not be doing stupid stuff with my time. I bench once every 5 days but my volume is a lot higher than these strength programs.

They compete against each other. The various lifts live and die by the law of the jungle. Submax lifting 3 5 times per week is a good place to start.

Use it occasionally and intelligently and start building a bench that s reflective of your commitment to the iron game. I dont bench 3 times a week because i dont have the time energy or recovery for it.