Bench Press 3 Times A Week

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. Or would more volume be a better course of action in order to gain strength. So my question is can i bench press 3 times a week if i keep my volume per workout the same.

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I bench once every 5 days but my volume is a lot higher than these strength programs.

Bench press 3 times a week. One would bench 3 times a week the other twice a week. And honestly now that i think about it it hasn t worked to best for me. You want to experiment with different periodization strategies. Personally i like to train the bench press 3 or 4 times a week.

I am also coming off a squatting injury. Don t tax the ner. In response to the question compound movements are taxing on the cns. Granted i was a new to lifting my best gains came when i was benching 3 or 4 times a week from about age 13 to 14 1 2.

If everything is in line however your reward will be an impressive new bench press pr. They both used the same heavy weights every time. 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. That s a lot and if you re only benching once or twice a week i don t suggest you jump all the way to 4 that s a.

03 05 2012 06 06 pm 2. Powerlifting website no and here s why. I currently do bench twice a week. Two of my friends bench double their bodyweight.

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. I dont bench 3 times a week because i dont have the time energy or recovery for it. While the argument against saying that compound movements like the deadlift bench press squat shoulder press etc. Though my friend who benches 3 times a week would be weaker on his 3rd day than his 1st day.

I dont know if that matters but thought it just might be worth mentioning. No program is worth risking an injury. 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. 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. Wave the loads between 50 80 of 1 rm and then every three weeks test yourself with 90 100 of 1 rm. They compete against each other. Currently benching 285 163.