Want to increase max bench....

[FYI777]

Question:

Anybody know what the ideal training frequency per week is to increase strength?

I'm drifting toward 3x a week one week, then 2x a week second week and alternating.Using
5x5's basically , don't like training using singles only as want to minimize injuries. (been there ,done that)

I know different people will respond differently but I thought I'd ask anyway.

Anyways more want to top some personal records rather than bulk up.

 

[FYI777]

In other words do you need to gain mass to gain muscle strength?

I guess I'll have to try to figure this myself,

 

[dennis]

Question:

Anybody know what the ideal training frequency per week is to increase strength?

I'm drifting toward 3x a week one week, then 2x a week second week and alternating.Using
5x5's basically , don't like training using singles only as want to minimize injuries. (been there ,done that)

I know different people will respond differently but I thought I'd ask anyway.

Anyways more want to top some personal records rather than bulk up.

For strength gains i like 2x per week chest day..but I do a pyramid scheme and do 1 heavy work out and then the 2nd one that week is a lighter workout.The 5x5 hurts me too much at my age.My heavy day sets look like this.1 warm up set,10,8,6,4,2,4,6,8,10 on flat bench.My second chest day that same week i do not load as much weight and will do 10,8,6,4,2.
Also for strength gains about one to two times per month i will do a few negatives.

 

[role model]

In other words do you need to gain mass to gain muscle strength?

I guess I'll have to try to figure this myself,

Your looking at it backwards, you need to gain strength to get mass, I had my best results benching every 5th to 7th day depending on the rest of your routine and how taxing it is.

You could also do like dennis said, 2wice a week. Monday lite, Friday Heavy, monday lite, friday heavy.
What you have posted above is to frequent, never ever more than 2x a week, and once you start getting stronger you may have to even cut back from there your frequency. The more weight you push the more recovery you will need. Doubles and triples on your heavy days also.

 

[role model]

My heavy day looks like this:
10x135
8 x 185
6 x 225
4 x 275
3 x 315
2 x 345
1 x 355
1 x 365 then a drop set to 2-3x315
then rest
and last set
225x failure

 

[FYI777]

For strength gains i like 2x per week chest day..but I do a pyramid scheme and do 1 heavy work out and then the 2nd one that week is a lighter workout.The 5x5 hurts me too much at my age.My heavy day sets look like this.1 warm up set,10,8,6,4,2,4,6,8,10 on flat bench.My second chest day that same week i do not load as much weight and will do 10,8,6,4,2.
Also for strength gains about one to two times per month i will do a few negatives.

Yes I hear ya on the doing the 2nd wo of the week lighter, been doing that instinctively almost,if I don't I slowly and sneakily get a bad case of OVERTRAINING which I HATE. More and more research points to overtraining as lowering immune system,lowering test,ect.

So you are getting definate strength gains from 2x a week?No need to go to threex a week?I know once a week don't do squat.

By the way I'm training natural now, also so keep that in mind.

Also doing inclines as a supplemental exercise(also helps the top of my pec,whereas just flat benching overly developes only bottom of my pecs anyway.)

 

[FYI777]

Your looking at it backwards, you need to gain strength to get mass, I had my best results benching every 5th to 7th day depending on the rest of your routine and how taxing it is.

You could also do like dennis said, 2wice a week. Monday lite, Friday Heavy, monday lite, friday heavy.
What you have posted above is to frequent, never ever more than 2x a week, and once you start getting stronger you may have to even cut back from there your frequency. The more weight you push the more recovery you will need. Doubles and triples on your heavy days also.

Role model thanks for input, but do I need to gain mass to gain strength?

Some people using fina alone or anavar alone report gaining strength w/o weight gain. for example.

 

[role model]

Yes I hear ya on the doing the 2nd wo of the week lighter, been doing that instinctively almost,if I don't I slowly and sneakily get a bad case of OVERTRAINING which I HATE. More and more research points to overtraining as lowering immune system,lowering test,ect.

So you are getting definate strength gains from 2x a week?No need to go to threex a week?I know once a week don't do squat.

By the way I'm training natural now, also so keep that in mind.

Also doing inclines as a supplemental exercise(also helps the top of my pec,whereas just flat benching overly developes only bottom of my pecs anyway.)

Its very hard to believe that hitting every body part once a week doesn't do anything for you. I trained that way for my first 10 years of training and put on 50 lbs of muscle. I went from 190 to 240 during that 10 years. Now I weigh about 255 but getting old, so my progression has recently come to a halt @ 45. Unless I do body part specific training. Being natural doesn't mean anything as far as training frequency gos, that stays the same whether your on the juice or not.

 

[FYI777]

My heavy day looks like this:
10x135
8 x 185
6 x 225
4 x 275
3 x 315
2 x 345
1 x 355
1 x 365 then a drop set to 2-3x315
then rest
and last set
225x failure

I know singles are the best way to build strength but IMHO also the easiest way to hurt yourself and get injuries (been there done that)

So would a wo like this: 5 x 135 work? Again want to avoid singles .
5 x 185
5 x 250
5 x 200
5 x 135

if I do one like this 5 x 135 pyramid style up by the time I get to my last set I'm unable to to do my max for the full 5 x 185 reps 5 x 200
5 x 225
5 x 250

 

[FYI777]

Its very hard to believe that hitting every body part once a week doesn't do anything for you. I trained that way for my first 10 years of training and put on 50 lbs of muscle. I went from 190 to 240 during that 10 years. Now I weigh about 255 but getting old, so my progression has recently come to a halt @ 45. Unless I do body part specific training. Being natural doesn't mean anything as far as training frequency gos, that stays the same whether your on the juice or not.

I didn't mean it doesn't do anything I mean't strength wise, max bench strength wise. Training that way I hit a plateau and could go no farther. (on doing bench 1x a week) I write and record every one of my wo's . Being natural means everything as far getting feedback from your body on what works and what doesn't work for meas not letting my progression coming coming to a halt in that there's no way if you don't know how to gain naturally

I want to learn how to get hit my absolute max strength being totally nat first then well see...

On cycle benching 1x aweek for the record yes I get max gains, but that's exactly what I don't want in that feedback is distorted on what works best for me. training wise....

 

[role model]

I know singles are the best way to build strength but IMHO also the easiest way to hurt yourself and get injuries (been there done that)

So would a wo like this: 5 x 135 work? Again want to avoid singles .
5 x 185
5 x 250
5 x 200
5 x 135

if I do one like this 5 x 135 pyramid style up by the time I get to my last set I'm unable to to do my max for the full 5 x 185 reps 5 x 200
5 x 225
5 x 250

I do not like at all what you have there, just not enough work for advancement. If you like the 5x5 system use it this way.

The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.
Heres an example: In parenthesis's are only warm ups for your work at 5x5@245.
(135 for 5, 185 for 5, 225 for 3, 245 for 2, 255 for 1), then 245 for 5 sets of 5. When successful with all 25 reps at 245 bump it up to 250 next week.
There are no single rep maxes anywhere in this system, and I promise you, you will not be able to do this twice a week for very long because you will be over training within a month.
For change you might want to run the 3x3 system for 2-3 weeks as you get stronger or need a break from the 5x5.

 

[role model]

I didn't mean it doesn't do anything I mean't strength wise, max bench strength wise. Training that way I hit a plateau and could go no farther. (on doing bench 1x a week) I write and record every one of my wo's . Being natural means everything as far getting feedback from your body on what works and what doesn't work for me as not letting my progression coming coming to a halt in that there's no way if you don't know how to gain naturally

I want to learn how to get hit my absolute max strength being totally nat first then well see...

On cycle benching 1x a week for the record yes I get max gains, but that's exactly what I don't want in that feedback is distorted on what works best for me. training wise....

You keep saying Increasing max bench strength yet you don't do them?? Obviously twice a week isn't working either, correct? Nobody gains continually, You might get 8 months out of a year where your making gains if your very lucky.

 

[FYI777]

You keep saying Increasing max bench strength yet you don't do them?? Obviously twice a week isn't working either, correct? Nobody gains continually, You might get 8 months out of a year where your making gains if your lucky.

My writing style I guess is worse than I thought..sorry

Your wo routine you do 1x or 2x a week?heavy day 1 or 2x a week? But you say progress has halted due to aging?

Yes I do bench pressing

To your second question I am just starting the increase in frequency to 2x a week, so now I need to wait and see .

Of course nobody could gain continuosly,

 

[FYI777]

I do not like at all what you have there, just not enough work for advancement. If you like the 5x5 system use it this way.

The idea is simple: pick a weight you can do for 5 sets of 5, and if you complete all the sets and reps, then next time bump the weight up 5 or 10 pounds.
Heres an example: In parenthesis's are only warm ups for your work at 5x5@245.
(135 for 5, 185 for 5, 225 for 3, 245 for 2, 255 for 1), then 245 for 5 sets of 5. When successful with all 25 reps at 245 bump it up to 250 next week.
There are no single rep maxes anywhere in this system, and I promise you, you will not be able to do this twice a week for very long because you will be over training within a month.
For change you might want to run the 3x3 system for 2-3 weeks as you get stronger or need a break from the 5x5.

I hear ya.......but I do want to max out on one of the 5x5 sets at least once a week to see if 5 rep max has improved.

Ever see that table where 135x5= doing 175x1?

 

[role model]

My writing style I guess is worse than I thought..sorry

Your wo routine you do 1x or 2x a week?heavy day 1 or 2x a week? But you say progress has halted due to aging?

Yes I do bench pressing

To your second question I am just starting the increase in frequency to 2x a week, so now I need to wait and see .

Of course nobody could gain continuosly,

I hit every body part once a week, and yes I'm getting old, my best days were in my late 30's. Your not going to see a 50 year old lift like he was 30.
Besides I play softball twice a week so I'm not trying for any personal weight room records. Even though, if I trained for one or two specific lifts I'm sure I could set myself a new record, but I don't like to train that way. I workout every muscle in the body once a week.

 

[role model]

I hear ya.......but I do want to max out on one of the 5x5 sets at least once a week to see if 5 rep max has improved.

Ever see that table where 135x5= doing 175x1?

You won't make any progress that way, its to easy, no wonder you can bench 5 times in 2 weeks. Your half assing your workouts like a boy would. Not a serious weight trainer. Obviously you want to do it your way, so why did you even bother to post the question in the first place. Seems you want to exercise your ego but not your muscles.