How many days a week do you bench?

[Wunderpus]

Gents, the tren or the ego (or something else) has officially taken over my mind. I never really cared too much how much weight I could bench, 315 was always enough to me (and honestly I really just do 225 and 275 for volume), up until about 2 days ago.

I would like to add maybe 50 or so lbs to my bench, and I am planning on doing 1 heavy day a week and 4 days later one lighter day with high volume (to maintain the aesthetics).

I am curious how many times a week you guys bench?

 

[IronJulius]

i will sometimes add some light chest with shoulder day

 

[Docd187123]

I am benching 3 days a week. Every other Tuesday and Saturday I bench twice a day and Thursdays are always once a day.

 

[Wunderpus]

I am benching 3 days a week. Every other Tuesday and Saturday I bench twice a day and Thursdays are always once a day.

Holy shit.... Are you still sore when you hit it again? That's fucking insane.

 

[Docd187123]

Holy shit.... Are you still sore when you hit it again? That's fucking insane.

Not really. Benching isn't what's making me sore. Squats and deads are lol

 

[ebkallday]

I think with proper nutrition intake, rest, and of course on good gear you could make some great progress hitting it two to three times a week. As always, just listen to your body and go from there.

 

[Wunderpus]

I think with proper nutrition intake, rest, and of course on good gear you could make some great progress hitting it two to three times a week. As always, just listen to your body and go from there.

True. I think Doc and I train with such different styles. The volume at which I train my chest, it's sore for about 5 days. As you know, there is no lack of "supplementation" either. I hate training a muscle when it's still sore, just feels wrong. I'll try 2x a week and see where it goes.

@Docd187123 what would you say was the biggest help in increasing your bench strength?

 

[Wunderpus]

*you're not allowed to say Halo

 

[Docd187123]

Biggest difference has been benching more often. Also working triceps, upper back, and overhead press.

 

[Wunderpus]

Biggest difference has been benching more often. Also working triceps, upper back, and overhead press.

Okay, I'll increase the frequency! I assume lower rep ranges, too.

 

[Masters Power]

If you want to increase your max bench the best way to do it is to lower volume and increase frequency.

I just starting my PL meet training cycle and I will work up to a training max daily benching 6 times per week for the next 8 weeks leading up to the week of my meet. I was able to hit 400 at my last meet at a weight of 196 at 48 years old running this method.

Here is what the bench portion of my workout looked like yesterday
5x135, 5x185, 2x235, 1x285, 1x335, 1x380, 2x2 345
Today will look something like this 5x135, 5x185, 2x235, 1x285, 1x335, 1x382, 2x2 345

The doubles at the end don't have to be done if you are feeling sore or worn down. As Doc said deads and squats make you sore, benching if the volume is low enough shouldn't even if it is heavy.

 

[MindlessWork]

Twice a week for me

 

[Wunderpus]

If you want to increase your max bench the best way to do it is to lower volume and increase frequency.

I just starting my PL meet training cycle and I will work up to a training max daily benching 6 times per week for the next 8 weeks leading up to the week of my meet. I was able to hit 400 at my last meet at a weight of 196 at 48 years old running this method.

Here is what the bench portion of my workout looked like yesterday
5x135, 5x185, 2x235, 1x285, 1x335, 1x380, 2x2 345
Today will look something like this 5x135, 5x185, 2x235, 1x285, 1x335, 1x382, 2x2 345

The doubles at the end don't have to be done if you are feeling sore or worn down. As Doc said deads and squats make you sore, benching if the volume is low enough shouldn't even if it is heavy.

Okay, I like this. Way different than what I do, I'll try it!

 

[Masters Power]

Don't start too heavy for your top single. The idea is to do a weight you know you can hit without getting any adrenalin flowing. Grinding reps are your enemy on this method as they can take a toll quickly on your elbows and/or shoulders.

Also if your shoulders, elbows or wrists hurt more than normal when working up it is a good idea to do a training max double or even triple that day. This way you still get some heavy work in but your joints get a bit of a break from the real heavy load. On days when you go with a max double of triple don't do any more bench sets following the top set.

 

[Mayne]

Do and agree with 2-3

 

[Wunderpus]

Don't start too heavy for your top single. The idea is to do a weight you know you can hit without getting any adrenalin flowing. Grinding reps are your enemy on this method as they can take a toll quickly on your elbows and/or shoulders.

Also if your shoulders, elbows or wrists hurt more than normal when working up it is a good idea to do a training max double or even triple that day. This way you still get some heavy work in but your joints get a bit of a break from the real heavy load. On days when you go with a max double of triple don't do any more bench sets following the top set.

Excellent, this is all new to me. I have always trained for the pump/squeeze and soreness. So, lifting for numbers (weight wise) is a new ballgame for me. I appreciate the help.

 

[evarthecaveman]

I do flat bench twice a week and close grip once or twice a week. There are peaking programs for bench which would add 20-30 lbs to your bench and you bench around 4-5 times a week.

 

[Masters Power]

Excellent, this is all new to me. I have always trained for the pump/squeeze and soreness. So, lifting for numbers (weight wise) is a new ballgame for me. I appreciate the help.

No problem. Also, no other chest work when your running this program and I only do a total of maybe 5 or 6 sets of triceps per week while doing this method.

I wouldn't be surprised given the dramatic change in programming and never having trained to max your bench before if you can add 50 pounds in around 6 weeks.

 

[Wunderpus]

No problem. Also, no other chest work when your running this program and I only do a total of maybe 5 or 6 sets of triceps per week while doing this method.

I wouldn't be surprised given the dramatic change in programming and never having trained to max your bench before if you can add 50 pounds in around 6 weeks.

I have NEVER tried for a 1RM, ever. It never really fit with my aesthetic goals. But, the tren or the ego, or who knows?, is making me want to push my body in a different way.

I'm starting to understand powerlifters a little more.

 

[Casca]

2x's every 5th week.