Benching twice a week reddit I'm benching twice a week because it's the only compound I've been stalled, I squat, deadlift, row and OVHP once a week, those lifts are not stalled at all but I'd like to have a program, I mean not just trying to do more reps but having something for the long term. For 2-3 years I would only workout once or twice a week. Pulled my traps. I swear by push ups, use to do 200 daily , went to try benching for the first time in weeks if not months , benched 225 which was a new pr for me, kept benching and doing push-ups a week or two later i was Get the Reddit app Scan this QR code to download the app now. While benching 1 a week or 10 days is more commonly used to express strength and test for max end limits. I'm benching twice a week, on the first push day it's a heavier 5x5 and on the second push day it's a lighter 4x8. If you really want to bench 3x a week then just add a bench variation like incline or close grip bench after pressing. There is a lot of support that just simply shows massive volume works well for benching. Looking at benching 2x a week while running the “Russian squat program” 3x a week. if you don't know the answer to what OP asked, you just don't have to respond at all costs thinking to sound smart, because at the end of the day you only look like what you are: an unhappy know-it-all ok cool thanks man! today was a bad day for my lifts sadly. I cycle for 3 weeks going from 5x5, 6x4 and 5x3 on the heavy day with 2,5kg of weight difference between said rep schemes. I trained benching twice a week, religiously, and even did DB flies and barbell pullovers all on the same day of benching. I've read through most of the articles and a lot of those saying twice a week is optimal refer back to this 2016 metanalysis by Brad J Schoenfeld et al linked below: https://pubmed. If you're going to do more of a bodybuilding rather than a strength routine, make sure it's at least somewhat balanced. 48 is comfortable for me now and I It's a 4 week program that progresses from more volume to more intensity, culminating in a 1RM at the end of the four weeks. For me, if it's pure strength, twice a week. I also stalled on my 70kg reps, and 60 felt heavy afterwards. That can often really take your bench to a new place. Everything from setting up and attaining tightness to the lift off and groove of the movement are improved upon by doing them frequently. Or check it out in the app stores you can lift heavy twice a week. I went from 195-245 in 4 months by simply just benching twice a week. in fact, your wednesday workout is really easy. Sneak in a couple sets of lighter benching 60-80% of your heavy days for any rep scheme really a couple extra times a week. Now I'm on a 5/3/1 variation, and I pay as much attention to press as my bench. The same muscles you build with the OHP are the ones you want to create a "shelf" with when you are benching. Along with tweaking your technique, this should probably allow you to raise it enough You can do same exercises twice a week but if I were you I would at least do a high rep and a low rep day split. My buddy and I and looking to hit 5x5 on Tuesday, and 3x3 with closegrip to follow on Thursdays, with back and tricep work after the benching. my subreddits. For example 130KG for 5x5 the first week, 6x4 at 132,5KG the second week, then 5x3 at 135KG the third week. My Currently on my 12th week of GZCL, benching twice a week, Monday heavy and Thursday volume 3x8-12. I have a gym at home, can lift 4-5x/week, sleep well, and eat my body weight in protein every day (though I’m in my mid-40s so probably need to eat more). Posted by u/pendrekky - 1 vote and 10 comments Some background info: I'm 20 years old, I typically go to the gym at 8 AM or so and nap after I'm done. Do a few cycles benching once a week and and a few benching twice a week. Frequent benching: Doing an 8x3 once a week won't help build a solid movement pattern. Or check it out in the app stores I did Smolov jr. So here how my programs looks at the moment: 1st week T1 4x3+ 85% 2nd week T1 3x4+ 90% 3rd week T1 5x2+ 95% 4th week T1 90%x3x1, 95%x2x1, 100%x1x3+ Monday: Get the Reddit app Scan this QR code to download the app now. My bench went up to 140. Then got serious and did 3x per week benching 1 heavy day, 1 light with high reps, 1 medium weight/ medium reps. Before last week I could only do 3 reps. Paused reps. your next 2 workouts of the week aren't nearly as hard. 5kg. I'd be concerned about my shoulders/elbows at that point. First some tips on the program itself: It is taxing as fuck. So I ran smolov jr for bench half a year ago for I think 4 weeks, with pretty decent results, also starting from benching twice a week in my routine before that. If you bench once a week, try benching twice a week. First noticed pain in my left lat after benching which I do at home. The next session I couldn't get past 3 again. This is what I did this Monday. Or check it out in the app stores I bench press twice a week in my weights class (at school) and when I bench I use a deadlift bar (in class we use it for powercleans). (This is both high volume and quite high intensity, so cut out most of the other volume fluff for the bench and take as much rest as you need between sets) Volume day (increase the load with 2,5% each week) Week 1-2, 5 sets of 10 at 70-72,5% Week 2-4, 5 sets of 8 at 75-77,5% Week 5-6, 5 sets of 6 at 80-82,5% The bench is a movement that really benefits from doing more often. I would add another bench day if you haven’t already. Racing 100 miles while Benching 405+ & Deadlifting 600+ - My take on "Hybrid Training", and how to get Get the Reddit app Scan this QR code to download the app now. You could also add in back off sets instead. However, due to my work/school schedule I am unable to work out more then three times a week. (193lbs) EDIT: The reason I am asking is that I am running nSuns. I’ve made some great gains by employing one high volume day and one high intensity day within the same week. Why are you benching twice a week? Has anyone had success, or even experience, with hitting the weight room only twice per week? I ask because, at the moment, this frequency seems to best synergize with my overall goals. OHP builds strong solid shoulders and upper back. They both used the same (heavy) weights every time. Abs worked three days per week—worked into various workout days. So, benching 4x per week means you're benching two days in a row at some point, unless you're doing an asynchronous split where you bench 3x half the weeks, and 4x the other half. A hybrid of Powerlifting, and Bodybuilding. There is a strong correlation (r=0. There are many 3x a week bench programs in existence but a lot of beginner programs only have bench twice a week so that they leave room for pressing. kinda. (One a pr focused session, lower reps - focusing on hitting a new pr by an added extra 5lbs each session. Edit: I just want to let you guys know that I have been working out for about a year and a half. It is structured a bit It's absolutely 100% worth it. edit subscriptions. once I was 15 i was probably 2 times a week. What worked for me best was high volume and moderate frequency. . 5kg every few days until stalling at around 70kg, moved to 3x5 and kept going adding weight twice a week. Allow me to explain what you need to know about bench pressing twice a week, or even more. I would also get more time doing 10-rep sets with 1-2 reps in reserve, like 155 for 8-10 reps. I thought I would try benching twice a week now, and I'm just about to start 5/3/1 For Beginners and I saw that it has you benching twice a week and pressing once. If programming a pin/floor press, should I replace one bench session with the pin presses, use them as a supplement before or after my benching, or what? Thanks! Try benching twice a week, most people tend to respond to more pressing volume. You can hit leg press once and isolation the other day. And I think experience has nothing to do with it, if I could go back and do it all over again I would have done this from the beginning, instead of wasting my time with 3/4/6 day splits, HIT, and push/pull nonsense. Do the benching work only 1x per week. Bench 1x per week. Nothing crazy, just whatever fits into Prilepin's Table and to keep the movement flowing It has you benching twice a week On Deep Water, squatting once every two weeks worked well. Why does wendler bench, ohp, bench instead of having one week where its Bench/Squat, OHP/Dead, Bench Squat and the following week, OHP/Dead Bench/Squat, OHP Dead. And I saw insane progress. e. I hit a ton of plateaus Get the Reddit app Scan this QR code to download the app now. ncbi. the thing that helped me the most was benching more. Even once per week would be worth it. Started benching 2x per week, 1 day was heavy the 2nd day was high volume. For the next few months, only use an alternative exercise, such as close grip, incline, wide grip, etc. Something like that. I'm benching twice a week also currently. 1% whose progress is remarkable enough to make it to the top of r/fitness, and guys assume it should be achievable. And progressing nicely. Say you did want to be a powerlifter though and still only have two days you could do something like AxxBxxx and just do that every week. 87) between pec muscle size and bench press 1RM, and the dumbbell chest fly is an effective exercise for growing your pecs and front delts You should bench twice a week and follow a bench focused program Eat, I’m not saying you need to be 270 to bench 300+ but you should be eating with the overall goal of growth and size gains. Increase the volume of the workouts, with moderate intensities. Try benching 3, or even, 4 days a week. pyramid sets. Is there a way to modify it so i bench and OHP once or twice a week, and squat every workout? Right now I hit chest twice a week, 2 exercises each for 4 sets. Tomorrow starts my 3rd week. the problem with mr know-it-alls like you is that, when a guy or gal is asking something simply out of curiosity or passion, or even just to experiment, is that you won't simply stay silent. at which point I still skipped leg days but started benching like twice a week. The only way to be really sure is try it. Make sure you're using correct form while benching. The first 2 weeks all lifts were up by 15lbs each week. I get decent recents from benching twice a week at the VERY least. I'm doing a tweaked version of StrongLifts and because of bad flexibility and a previous shoulder injury have to take it slower on OH and want to switch to benching twice a week instead of twice every other week. Make sure your form is on point. Or check it out in the app stores Twice a week would be perfect. I went from benching twice a week, one heavy session and another I am currently bench pressing heavy twice a week because I am trying to reach 225. l could not lift my PR attempt of a 265lb dead could not even do 255 lol. I stated at 40kg for 5x5, then added 2. Depends if you're going for hypertrophy, strength, or a mix. Started out on lvysaur's 4-4-8 3x a week, now doing a linear PPL routine 6x a week. What's going on with my body? 135 and 140 has been easy for me to complete, but for some reason when i get to 145 I just can't ever get in a complete 3x8 rep. Repeat once I get to 5x3, and add 2,5KG to the scheme so I would start at 5x5 with 132,5. I think bench press is one of the exercises that definitely benefits from more frequency. This way you get the benefits of both. i bench-deadlift--abs 3x a week (im doing the fighter pullup program also which is 6x a week chinups for me ) (soon switching dead to 2x and squat 1x a week ) i make sure to hit my back as i bench so much though It's been about 1 month now of 3-5 days per week at the gym and everything is going great, except for my elbows. Or check it out in the app stores Before Smolov I was only benching once a week, after Smolov I added some extra bench work on squat or deadlift days. If you only bench 40kg every time you go, you're just going to get really good at benching 40kg. when im training with a higher intensity (80%+ 1rm), i usually only hit bench twice a week (bench on monday and friday) and squat or deadlift on wednesday (and maybe saturday depending on if ive recovered yet). Hopefully you're doing more than just bench presses, since compound workouts will get you stronger overall. Hey, looking for a solid bench program. If you bench twice a week, go for three, and so on. I try to keep higher doses to once per I recently started a new program where I bench press everyday in the week except one day (and also one rest day). I can only hit the gym 3 days a week due to parental restrictions and I've been following the full body routine. You should train them a second time for volume, usually on a separate day. Start benching twice a week if you can. and i have gone back to twice a week, though i got (good) results with once a week :) in a year i will know if Get the Reddit app Scan this QR code to download the app now. 5kg bench in like 3 weeks. Keep your training for squat and deadlift where they are now, once per week Any Smolov program is essentially a MASSIVE accumulation phase. Today is benching day again. Not familiar with your program but make sure you’re benching twice a week, and include heavy singles. Nsuns program is a 531 style program where I'm benching 3 times a week on flat, incline, and close grip 80mg over two weeks most likely won’t produce any discontinuation symptoms, no. jump to content. You can probably do nSuns and just toss out squat and deadlift day if you just feel like benching a lot and want to avoid squats and deadlift. Is it fine to work my chest twice a week with the same plan? 6'5 dude here. One final thing, what do you think about the benching twice a week instead of rotating each week. But I’m also struggling to squat the same amount of weight. ) or leg work, to hit chest more. Get the Reddit app Scan this QR code to download the app now OHP + Lat Raises + Benching twice a week + chest accessory work should be fine for shoulders. Personally, I never get anywhere benching less than 2x a week, and I’ll be squatting high bar 1. My push day is for example 3 x 5 benching and 3 x 5 overheadpress and after that some isolation work. I think most people can handle a lot more bench volume than they believe. You don't need to worry about the program though as you are still a novice. jim does Hi, i'm midway in my 1st 4week GZCL cycle. My TM on both programs, are about 100 kg. Benching 4x a week. Most people doing bro splits hit muscles multiple times a week anyway. The program only has you bench 3 times in 2 weeks which is low compared to 6 squats in 2 weeks. 1-2 reps more up by 5lbs, 3-4 reps 10lbs increase and 4+ would be 15lbs increase. 28 votes, 13 comments. In fact, most competitive Get the Reddit app Scan this QR code to download the app now. Heavy benching with one would be unpleasant and squatting heavy with one sounds suicidal I am getting stronger fast and my fastest gains are coming on my benching. The best benches in the world are generally forged from benching at least twice a week. it I made great gains in my 1RM benching twice a week using pyramid sets. Main focus of barbell bench for strength should be 4x8 for three weeks, 5x5 for another 3 weeks, and 6x3 for the last three weeks. Though my friend who Benching 2-4 times per week works best for most people, but I’ve heard of some folks being able to Bench 5x per week and make gains. I only have time to work out twice a week, and I've been advised to do 2x full body per week to make the most of my time. It’s not going to be too much if you’re not benching. texas method uses fatigue management at a very basic level: it puts you through hell at the beginning of the week to drive progress. Or check it out in the app stores Have you tried benching with different grips (I. bench / squat one day, press / deadlift the next day). Assistance work of 3x8-10 for low incline dumbell bench Tertiary assistance of dumbell Flys for 3x10 Do the flies 2-3x per week. gov/27102172/ Take note this was 2016 and used only 10 studies. Now what i'm thinking about doing is increasing squat and bench volume by upping it to 2 times per week. It's been a while but off the top of my head I wanna say it was two weeks of benching 3x a week , then two weeks of twice a week, then a max effort once for the fifth week (6th week was a deload week, but just like all good young men I said fuck that and jumped right back in the next week). Or check it out in the app stores TOPICS. Also not gripping it super wide, although counter intuitive, helped my bench a lot. Congrats Right now I'm benching twice a week for my summer strength block, and I'd like to get a decent bench before I go back to just weightlifting. When I get ready for a meet, I bench every day, (like all 7 days of the week), and being As long as you know your limits (being able to manage your soreness) you can bench almost everyday. I do PPL twice a week. It’s not at all unheard of for a high schooler non-lineman position to be benching 250 pounds, and therefore this video isn’t really that insane to me, just simply impressive. You were doing 400 or so reps per month or 133 reps per week, that's probably a huge increase from a top set twice a week with 4 AMRAP drop sets. Saturday & Sunday - rest days In one year of training one body part per week I made more gains in size and strength than in the previous three years training each body part twice per week. I've been benching 3 times a week though. Whatever you are doing for your main bench/squat/deadlift periodization, I would do for shoulder press. it might not be exactly what you're looking for, but might be a useful data point. I only do arms twice a week now as well. If hypertrophy, 3 times a week. Got from 95lbs-120lbs doing that. Benching and OHPing twice a week on 5/3/1 . Above is what I’ve come up with. I personally think squatting and benching twice a week is better than doing them once per week as per 5/3/1. There's a reason a lot of good programs train lifts twice a week: more overall volume per muscle group per week means better results. Benching and pressing both use the triceps and front delts, presses and deadlifts use the traps, deadlifts and squats use the quads, rows and chinups use the lats, etc. Ive been trying to hit 5x5 (60kg) bench but i've never been able to hit that. Anecdotally, I have found that higher frequency benching benefits me as long as I keep the volume per day low enough. But some those programs are designed to bench 3xweek which I can't do. I don't bench 3x a week because benching 5-6x a week gets me bigger results. Benching 3x a week is common at the intermediate or advanced You only do two leg exercises per week with this program, and 18 upper body exercises Doesn't seem extremely balanced to me. Ran smolov jr. Each day is just standard flat bench, but the sets, rep, and weight scheme is different. I've never heard of a 3 rep max bench comp. I'm doing 5 sets of 5reps currently at 205. Bench more frequently, twice a week to begin. I would just repeat the same workout. Or check it out in the app stores When i was bulking i was lifting twice a day (not same body part) so I ended up benching twice a week then. nlm. I think I make more progress deadlifting by doing it twice a week but I'm doing strongman stuff now so I've had to work in front squats, overhead lifts, and carries. Just got up to repping 225 for 3x5 this last week also 5'11" ~167 lbs I had gotten to the point where I was repping 195 5x5 3-4 years ago but I got sick and lost 5-10 lbs during that week and it kind of demotivated me to see how much my lifts dropped. So I drop to 180lbs and lift 5x5 twice a week for 6 weeks, i. Trying to decide if I should stay on it, or move to 5/3/1 BBB with e. I bench underhand off the rack, I'd estimate I could easily do 150 3rm bench overhand, more if I practiced the technique. Guy benches exactly like me, tight torso, feet planted, leg drive, doesn't bench to his neck, but slightly below his nipple. High frequency is really good for bench. I am leaning towards 5/3/1, but am annoyed that it only has me doing each lift once per week. I'm 170cm and 64kg. I've been doing starting strength and now doing stronglifts 5x5 with some curls added. that being said, when im trying to put on size (train for hypertrophy) i dont really bench that much at all and instead Treat shoulder press as a main movement. Do some close grip bench, try benching twice a week, do a 6-8 A few months, maybe four or so. you can’t rely on 2-3 sets to failure once or twice a week; you’re going to need 5 to 10 times the weekly volume, 4-6 days in the gym, patience, preferably a coach, and a whole I too have been struggling at the 80kg bench for a while. Your chest, lats, shoulders, triceps etc. Get the Reddit app Scan this QR code to download the app now In addition to benching more frequently during the week, you might increase your tricep accessory work. I hit bodyweight for five reps when I weighted around 87. This is the most important tip The first week was based on 70, 75 and 80% respectively. Going from about 125 to 165 lbs, 5 of those in the last 5 months. e close, medium, wide)? Just do 3 sets of 6-10 twice a week . If you feel like this is too much, tone it down, but my feeling is that if your pressing less than body weight you From experience, bench press does take the most work to improve. Add one/two sets I'm doing a modified version of 5/3/1 that has me benching twice per week. My sets would look something like this: 1x25 reps at 45 lbs 1x15 reps at 95 lbs 1x12 reps at 135 lbs 1x10 reps at 165 lbs 1x8 reps at 195 lbs 1x5 reps at 225 lbs 1x1 @ 1RM 1x drop set to failure at 135 lbs I’ve been lifting on and off for 3 years haven’t went longer than a few weeks without lifting in this time frame. I wouldn't recommend doing it for longer than twice, it did some work on my elbows benching 4 times per week, but now I only bench twice per week and it is still climbing decently. recover very quickly and for myself and a lot of others I’ve talked with have seen really good results benching 4-5+ times a week. Getting to 195-210 isn’t a bad goal for a couple years of healthy bulking Get the Reddit app Scan this QR code to download the app now. There are bench press specific programs, these will increase your volume to reach this goal if you don't mind putting other things on the shelf. Benching and OHPing 4x per week (each) would be a lot. Benching responds pretty well to volume, if you aren't BB benching at least twice a week you should be. If you hit all the major movement patterns twice per week (push, pull, hinge, squat), take every set close to failure, eat right and stay consistent with it you'll see some explosive gains in your first year of training. Current Benching every day is most commonly used to endure hypertrophy and build muscle/strength. I have mostly been doing the 1st option of chest/tris, back/Bis, shoulder/legs 3x a week. I'm not new to working out, in fact the weight I'm benching is light compared to what I've done in the past. Omnidroid is a 5 day strength program Reddit user /u/benchpauper that runs for 12 weeks. by 16 the weights got a little heavier so i Get the Reddit app Scan this QR code to download the app now. Hi guys, I've been lifting quite regularly for 6 months now, benching twice a week (might be little but I was told i shouldn't bench every session). As for slouching shoulders, not really sure what you mean by that, but it sounds like it can be a form issue. This was pretty devastating. Keep your nutrition and every other lift It should also be noted that if Tyreek benched twice his bodyweight it would be 370 pounds, so it’s not really even twice his bodyweight here. Ideally, you'd want 4+ training days to accommodate the extra work, but you could probably squeeze in chest work twice a week on a 3-day program. Or check it out in the app stores program has you benching three times a week, flat bench 1x2, 3x8 flat bench 4x3 paused (2sec) flat bench 3x5 and lifted a lot less weight I could handle benching basically as much a week as I wanted but at this point in time benching twice a Ok, so right now I'm lifting once a week at 210 lbs. just benches and curls. recently which is benching heavy 4x a week and my chest really grew along with a 20lb gain on bench in one month. I started off with 30kg inclusive of bar, and have been stagnant at 20kg for about a month. I have tried everything to surpass this stagnation from deloading, to working out less (1 time a week, vs 2), to staying consistent (benching twice a week, eating right). Do one heavy day (1-3 reps), one medium day (4-6 reps) and one light day (8-12 reps). Usually I’ll do a flat bench and then an incline bench with barbell or dumbbells, but sometimes I’ll do dips and rarely flies if I’m feeling like it (but honestly, I think flies suck for the most part and much prefer a db bench) I've personally been experimenting with cutting back on straight bench volume and larsen pressing 2x per week instead, with standard benching 1x a week. Spend 1-3 weeks of lower volume, higher intensity benching, recover from the Smolov volume and then try again. You can keep one day hypertrophy type day where you do sets of 6-8 reps. Maybe you shoot for 7x10 twice per week, with 70% instead of 50% or whatever? Use slightly longer rests, and grind until you get all the sets in. You can do bench press twice a week, and even more depending on your goals. I’m benching 140 for maybe 4 reps on my last set. ? Then after 6 weeks I could go back to once a week, in theory above plateau? Thanks!! It looks like this - Bench Press - 58-12 rep ranges Incline Hammer Strength Machine Press - 58-12 rep ranges Cable Cross Overs - 4*8-15 rep ranges Butterfly Machine - 4 8-15 rep ranges Decline Bench Press - 48-12 rep ranges . I was stalling a lot when only benching once per week but since I have added another heavy bench session each week I'm breaking PBs almost weekly. I Went from benching 225lbs to The Real Housewives of Atlanta The Bachelor Sister Wives 90 Day Fiance Wife Swap The Amazing Race Australia Married at First Sight The Real Housewives of Dallas My 600-lb Life Last Week Tonight with John Oliver I believe you can hit your chest 2-3 times a week, as long as you have time to fit everything else in. I'm currently training for a half-marathon, and therefore running at least four days every week. What bench program i should follow. I did canditos original 6 week trainer for about 5 cycles. I started benching at 155, and have been adding ~5lbs to my bench every session to ease myself back into it. I want to bench twice a week. However, I keep seeing alternating routines (e. There is one light/DE type day, one day of pyramid sets, 2x a week is ideal frequency in my experience. This doesn't seem right because I always responded better to doing lifts more than once a week. Only the last set is taken to failure. The bench programming looks like this: Week 1 4x5@80% 2x3@85% Week 2 2x5@80% 4x3@85% Week 3 3x3@85% 3x1@90% Week 4 5x3@70% (before your 1RM next workout) I would be benching twice per week as per Reddit PPL. Im training now for 2 years and made some good progress but i struggle with bench at a maximum of 100 kg for one rep which is pretty low imo. Should I stick with 3 bench days a week or go back to twice a week? Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. i do chest on tuesdays and saturdays so i have a decent I would spend more time getting better at benching 185. Well my current work out follows as such. Last night I squatted 135 for a couple sets and 145 for one set. Now I'm just doing one muscle group per week. Frequency. You'll bench press one day, and close-grip the other. The more frequently you bench the better you’ll get at it from a technical standpoint too. popular-all-random-users | AskReddit-pics His routine looks best for me to get my bench back up and then possibly try something else later, or eliminate one of the workouts and do twice a week: M - work up to Plenty of programs will get you stronger benching once a week or several times a week because strength gain for one exercise will depend on multiple factors, and if your You can bench two days in a row, and in fact, many of our templates are set up that way. Benching, especially at a high intensity is a very technical skill, it must be practiced more frequently. I do this to prepare for Football, I don't compete in weightlifting. especially if you do mostly compound exercises. I would look into running something that's 12 weeks long. I would make that 3rd day a “light bench day” 3x5 and continue to add 5lbs each time. I'm currently doing bro splits (5 days a week: chest->back->legs->shoulders->arms) I feel like my chest is lacking compared to other muscles, and I want to do something about it. Personally I just seem to respond better to larsen press as far as upper body growth goes (probably because it takes away the arch I bench with), so I may stick with this for a while until I Benching three times a week over the same period, my bench went from 280 to 320. Load up with creatine for a couple weeks beforehand, go off caffeine then on that day blast a bunch of caffeine 30 minutes before your challenge. Include some close grip benching and paused benching Get a powerlifting coach (since you have a 1RM bench goal). Also, increase the weight each workout. you'll be lifting more frequently. So instead benching twice a week start benching 3x a week. Only time I've ever injured myself working out was with 700lb rack pulls. Current PB: 130kg/286lbs. I seem to respond to high intensity, high frequency training, I would recommend Greg Nuckols Bulgarian Manual and Squat Every Day by Matt Perryman if you are interested in this approach. Sheiko has me benching three times a week. The more / current Two of my friends bench double their bodyweight; one would bench 3 times a week, the other twice a week. I recommend benching 3 times a week at least. Went from 115kg to 127. I think that's too much. 5 months benching twice per week Reply reply DayDayLarge That’s taking into account if you bench twice a week. I'd suggest running death bench or greg knuckels bench programs. Other day is volume, 4x10@155. I was stuck at around 120 bench for a while before increasing my benching frequency to 3x a week with 2 sessions of 5x5 and 1 session of 3x8-12. g. And an overhead pressing workout alternating db ohp with bb ohp weekly followed by laterals or bradford presses with more triceps at the end. Benching twice? One day is an intensity session, 3x5@185. For instance; you are 23, played football in high school, a bit of blubber but still stayed somewhat active playing basketball twice a week with your friends, no major injuries to speak of. I'm 5'11, weight has increased from 140-160lbs during this time (weight gain has definitely slowed down recently). You might/probably will gain a tolerance eventually. 5/3/1 doesn't tell you to do those exercises only once per week, it just devotes one strength day to them. To clarify, I mean matching every single set of benching to rows. Use a rep/set/weight based progression model from week to week . i'm currently on the 5x5 routine, split looks like this; day 1 tris/bis day 2 legs/calves u/mkigm did a write-up recently (link to his post) where he did bench twice a week, dropping OHP. Absolutely a great goal and all I can say is you have to bench more to bench more! My upper body strength really took off when I started benching 4+ times a week and using accessory lifts like incline press and dumbbell bench a few times a week as well. I'm thinking his body isn't designed for bench at all, how can someone do twice a week bench for 4 years and only bench 185lbs @ 150lbs body weight? There's a lot of dissing the "bro split" which works the muscles only once a week. Could this work? Is 5/3/1 a good option? Also, I do make sure I am eating enough so thats never been a problem. I usually do 24-30 total reps in 2-4 rep sets with 60 seconds rest between. Good job! Make sure you squat is deep enough, but regardless it is impressive. it really depends on what youre looking for. I realize there's no stated progression there. Or check it out in the app stores with each day being worked out twice a week and a rep range of 8-12 for 3 sets. Ive been doing a PPL routine and so I bench twice a week. Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Here is a 6 week template. You'll obviously be a bit slower to grow than if you could commit to the 3-4 days a week, but 2 days of seriously pushing yourself is enough to see some muscle growth, assuming the usual eating, sleeping, etc. Week 1: A/B/A Week 2: B/A/B Now, most people of course suggest hitting each major muscle group twice a week at least, but I fail to see this happening with this? Let's use chest as an example, it gets hit twice on the first week, but only once the Get the Reddit app Scan this QR code to download the app now. Play with the numbers. Once I started benching twice a week instead of once a week, my bench shot up, going from 275-325 over the course of 12 weeks. nih. I'm benching 140kg for 3 reps as of last week, bw ~95. Some good programs bench 5 times a week at various levels of intensity. I'll second what this guy says on the rack pulls. He weighs 57lbs less, but can only bench 185lbs. Just jack up volume and/or frequency. Its basic, straightforward, and relatively easy to execute. However now I'm starting to feel a little weaker where I'm struggling to hit 120, I don't think I can hit 125 anymore. Once you’ve determined your frequency and worked it Powerbuilding. If a mix, 2-3 times a week depending on how your body reacts to that much stress. I am starting a program I wrote next week where I’ll be benching twice a week. Like I go in I do 3-4 back exercises (all compound exercises, rows lat pulldowns dumbbell rows etc) 3-4 chest exercises (bench press is a must, then DB bench press, then either incline Bench press or incline dumbbell press) then deadlift/squat, then shoulders (overhead The last few weeks have been 5x3 twice a week gradually increasing the weight; last week was 365x2 and 4 sets of 345x3. Benching twice a week on a consistent basis is okay though, but the volume on SL is abysmal. For me, if it's pure as of late i'm getting really disappointed with my bench growth. I decided to switch off 5/3/1 as I think I respond better to high volume and am going to try a 5x5 approach. 4 sets paused, 6 sets tng, 3 set wide grip high touch, 3 sets close grip low touch, db fly's, and triceps at the end, twice a week. It's not at all dissimilar from judging your lifestyle against some Instagram influencer. Reply reply grae313 There are other routines that get you benching twice a week, stuff like PPL and nSuns. Or check it out in the app stores Squat twice a week for more mass and work leg presses foraccessorie work. true. years. If I bench a set of 185 for 5 reps, I need to row 185 for 5 reps. And for each subsequent week, if I managed to hit more than my targeted reps I would increase the weight. i like using dbs for incline press because it gives me a good stretch and barbell incline presses mess with my shoulders. I also thought that the 2 exercises should be comparable, but they really are quite different. I’m thinking about doing a 48h fast from Sunday evening to Tuesday evening every week. Whatever you decide to do, you'll need to alter your current programming so that you're not just jumping in to double the volume that you're currently doing, because that won't work. It took me almost 2 years to bench my body weight (185 lbs)while my squat and deadlift were both in the 300’s. You can gain strength just fine with hitting then once per week, and you likely can add 10lbs/5lbs like you want to each session until you hit the intermediate phase of lifting, but you possibly could add that weight twice as fast hitting them twice per week. Don't fill in too much accessory work. I am currently benching a plate 10 for 5 reps so I will be keeping this routine up for a while. Super sub maximal technique work ( 40-50 for 10 total reps) to really drill in your form Or A variation done with a Supplemental template of your choice (SST, 5x531, or just 3-5 8-12). For reference my 1RMs are 170 on the Press, 230 on bench at 180bw. Deadlift - BBB Press - BBS Squat - BBB Is there a sensible way to bench twice a week on this? Was thinking some tempo/or light CGBP on the press day as part of assistance. It's pretty easy to just use good intensity on the chest and get plenty of stimulus with fewer sets. also, there is a version of SSL in forever which involves doing all main lifts twice per week (a day of 5s pro + SSL and a day of BBS), so you might be able to program your DL around that. Or check it out in the app stores 205 to 225 in about 1. Doing upper lower split 4x a week. And more curls. Get the Reddit app Scan this QR code to download the app now. The basis for my program is doing underhand/narrow BP off the rack once per week. Turn those 2-3 reps into 5 rep sets. I have one high volume, low intensity day where I bench 135 for 3x12 (or if I'm feeling really good that day, I go up to 145 for 3x10), and one day of low volume, high intensity with a kind of strange rep scheme; 3/5/7 and burn out with 2 sets of 12-15. Hi, r/LiftingRoutines , I've been lifting for a few years now and have plateaued on my bench. Thanks Locked post Then I did 1x per week at just a 3 sets of 5 rep sets. I am doing the PPL split and my question is; is it necessary to do any OHP variation for my front delts on top of the benching? As you know, there are 7 days in a week. i'll usually start with a flat bench barbell press, then either incline db press or flat flys, then pec dec or incline hammer press, then finish off with a good isolation exercise, usually decline cable flys. so I'm still lifting heavy shit off the ground. The studies are no where near as important as what actually works for you because individual differences are far more important than general trends and the research isn’t overwhelming. Thoughts on this routine? Jimi I was benching twice a week 3x5 and that helped my bench. I know it’s normal to lose strength on a cut but just trying to find a balanced routine that’s not going to wreck all my lifts over the next couple I benching twice a week, squat thrice a week, and fill the other days with chins, dips, dead lifts, and rowing. 4 days on, 1 day off, benching twice a week. Both call for benching twice a week. If you're benching twice a week, you could have one day as "heavy" and the other day you do lots of volume, 5 sets of 10 at a weight that gives you a chest pump. The only catch is you need to make sure you are getting enough back work and stretching so you don't mess your posture up. I still only bench bodyweight+40 pounds though. Doing higher volume stuff helped a lot, as well as benching twice a week. I recently joined a gym and did 3 back exercises for 3 sets yesterday lat pull downs with a machine, then the wide grip pull downs with the weight stack and rows. PPL is something I liked quite a bit because you hit Bench twice a week, Squats twice a week, and deadlifts twice a week Get the Reddit app Scan this QR code to download the app now. Monday- Bench Pyramid I'm now starting at 215 for 10 reps, 225 for 8 reps, 235 for 5 reps, 245 for 3 reps, 255 for 1 rep, and all the way back down. My favorite - Doing drop sets - drop 5 lbs and do as many reps as you can, rack it, take Get the Reddit app Scan this QR code to download the app now. Don't neglect pulling motions (rows, pullups, etc. It's not really of any use to put them against each other and think one is lagging, view progress individually, not relative. started out doing 10 sets of ten reps benching probably every other day or 3 times a week. is done as well. Three or four times a week is ideal, and I saw the best improvement to both poundages and technical consistency benching thrice a week. Depending on your fitness level, you may want to stop weekly increases after only a few weeks to be honest. Most popular 3 day split is push-pull-legs which is highly When I was running Texas Method I would do OHP twice a week instead of alternating between bench and OHP. twice, increased my bench 30lbs the first time 305 to 335 (due to better form and practice) then 20 pounds to 355 the second time. Look strong, be strong. Internet Culture (Viral) Amazing; Animals & Pets; Cringe & Facepalm 5x5s & benching twice a week. I’m thinking of programming some additional bench press work, specifically for the push off my chest. Not sure how benching twice a week leaves enough of a gap to get sore from the next session, but it happens. Doing 9 sets of rows after 9 sets of bench twice a week is destroying me. However I went in last week on my birthday and managed 5 reps (birthday gainz). hope its okay to just jump on the bandwagon Increase frequency. The next time you bench, notice that your tris are what usually push the lift over the hill, so to speak. Or check it out in the app stores Benching twice a week on the combination template . Although it wasn't optimum, my sets typically consisted of a reverse pyramid 12 to 8 (back then, and where I lived, there wasn't much knowledge of the benefits of lower reps and higher weights) Keep your twice weekly benching the same, the third day I'd say two things you could do. That got me to 135lb bench. Let it be a variation of the bench press too! You can do Close Grip Bench or Paused Bench. If it's more important to me to get my press up than it is to get my bench up, could I instead switch the bench and press so I press twice a week and bench once? Reddit iOS Reddit Android Reddit Premium by helpmeghost. Or check it out in the app stores strength, or a mix. Start with a RIR 3-4 , add two reps till you get to 10 , add 2,5/5 kg , go with 6 and so on . just progressing weight up when I got stronger. Currently choosing between Texas Method or 5/3/1. All depends on your starting level and history. On Reddit you see the top 0. As for your routine, I would say it's mediocre, but that's hard to avoid if you're only doing going to the gym twice a If you've only got two days a week and want to throw a squating movement, a pull movement, and a press movement together and do that twice a week that's a fine resistance protocol for a normal healthy individual. It sounds like most of your volume is put into accessory work, this should change. This'll help you put on muscle. 24 votes, 14 comments. I understand that it is beneficial to workout a muscle twice a week. qjivc npmnqky jfunyn gotc zelxtfwv gwnl rtzauo ttgr cjbo qyc