Benching twice a week reddit. On the second day I would do a drop set.

Benching twice a week reddit Squat went up Prior to starting Smolov Jr. 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. OHP builds strong solid shoulders and upper back. kinda. Get the Reddit app Scan this QR code to download the app now. 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) It seems to be your much larger muscle groups that recover the quickest, like back and legs. All for about 40 each workout on top of my 531 bench sets. You can definitely do all three lifts in the same work out 3/week, but it all depends. 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. At the moment I'm benching once a week and spoto pressing once a week. Plus you're doing things so If you get through with 5/3/1 For Beginners and decide you want to focus more on your overhead press, you can run a program that does that. 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. Get app Get the Reddit app Log In Log in to Reddit. Something like that. So instead benching twice a week start benching 3x a week. About twice a week is a good mark for quick improvements in strength and technique while still keeping the risk of overuse injury low. Take 5-minute rests. . The same muscles you build with the OHP are the ones you want to create a "shelf" with when you are benching. Don't neglect pulling motions (rows, pullups, etc. ) or leg work, to hit chest more. I'd reccomend checking out Alex Bromley's programmes, he often prescribes a once a week main lift and once a week variation. 5 times a week frequency. Nothing seems to really get that bench up. Hell, tonnes of people barely train legs once per week, god forbid twice or thrice. 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. I also stalled on my 70kg reps, and 60 felt heavy afterwards. So I hit chest twice a week but only progression bench once. Thanks Locked post. And 5x5 twice one week and once the next is not much. For me it's the best place to have it so that it's A) not impacted by the main lift you did that day B) not given the status of a 'main' lift (and having an OHP day) I've only benched about twice over the past year, but I do some kind of OH accessory (not always a full OH lift) 2 times per week. I’ve made some great gains by employing one high volume day and one high intensity day within the same week. Get the Reddit app Scan this QR code to download the app OHP + Lat Raises + Benching twice a week + chest accessory work should be fine for 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 Get the Reddit app Scan this Before Smolov I was only benching once a week, after Smolov I added some extra bench work on squat or deadlift days. Now I'm just doing one muscle group per week. Tomorrow starts my 3rd week. Expand user menu Open settings menu. 5kg it usually takes around 2-3 weeks to increase it by 2. When I benched regularly, my pec minor tightened up, which occasionally caused adhesions in my shoulder and trap area. I am starting a program I wrote next week where I’ll be benching twice a week. The only way to be really sure is try 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 get close to a meet and need u/mkigm did a write-up recently (link to his post) where he did bench twice a week, dropping OHP. Temper yourself This is a 6 week week bench press program based upon the Prilepin chart. It has you benching twice a week, and implements close grip, and incline press. My question is, would dumbbell benching twice per week and barbell benching once a week still produce optimal strength gains for my bench and In general, the pecs take longer to heal than your quads, this is why people typically squat 3x a week in a novice program. Bench heavy one day, lighter and more Hit everything once a week then pick 1-2 parts to hit twice if lagging. If you can't hit those reps&sets, drop 5 pounds and try again next week. If you're going to do more of a bodybuilding rather than a strength routine, make sure it's at least somewhat balanced. I'd start you at 9 sets/week for each exercise. If you're a beginner/intermediate, I wouldn't exceed 12 sets of each exercise per week. Other day is volume, 4x10@155. 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. You need to lower volume or intensity in order to force 2x Twice a week, primary bench on one day and a bench variation (close grip pause at the moment) followed up with incline db press for high reps on the second day! as of late i'm getting really disappointed with my bench growth. I’m 5’8 as well Bench 1x per week. My push day is for example 3 x 5 benching and 3 x 5 overheadpress and after that some isolation work. Or Benching twice a week on the combination template . Submaximal weight allows the higher frequency. Add 5x10 at 60% of the weight you are doing for the 5x5. She's a hot blonde and it is just her and the bench in the video. But now it's very hard for me to increase my bench by 2. Today is benching day again. I'm considering switching to the 3 days a week program to get more practice and nail down my You only do two leg exercises per week with this program, and 18 upper body exercises Doesn't seem extremely balanced to me. Shitty. It took me almost 2 years to bench my body weight (185 lbs)while my squat and deadlift were both in the 300’s. Though my friend who I would try to increase benching to 3x a week if you can recover. I trained benching twice a week, religiously, and even did DB flies and barbell pullovers all on the same day of benching. i'm currently on the 5x5 routine, split looks like this; day 1 tris/bis day 2 legs/calves day 3 off day 4 back/traps day Also, I should say the main reason why is because I want to up my intensity and utilize working out each body part twice per week without upping my days at the gym. Its very informative and could possibly provide a program which you might like if you are looking to I too have been struggling at the 80kg bench for a while. For this progression, the deload doesn't make sense because your whole 3 week cycle is essentially already a deload--the heavy work is progressively less fatiguing each week. That’s taking into account if you bench twice a week. I have recently been benching twice a week on program based on GZCL method. If you are at twice per week, add another supplemental bench movement to another I started doing everything 2x a week, (bench/ohp on Monday and Thursday, squat/deadlift Tuesday and Friday) and each day I do one of the exercises heavy for less reps and the other I’ll do lighter for volume reps. the thing that helped me the most was benching more. I know you’re eager, but things will get heavy really fast. first off, my advice is to stop deloading and running other's programs and start analysing what you as an individual respond best to. Benching three times a week over the same period, my bench went from 280 to 320. Hit heavy 1-3 rep sets one day, do more volume on the second (probably 6-10+ rep sets), and on the third you can do lighter technique work and focus more on accessory In my experience, I found that I made the most gains benching either 2 or 3 times a week. Do a few cycles benching once a week and and a few benching twice a week. Saturdays I do incline chest press and seated cable chest press. ESPECIALLY if you are deloading on week 4, then week 3 needs to be an absolute mindfuck of a grind so that there's actually a sufficient stimulus to make a deload productive. 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). Ive been trying to hit 5x5 (60kg) bench but i've never been able to hit that. Am I just doingsomething completely wrong you think or do I fall into that category? I haven't trained OHP in months, and attempted a 1RM test this week. I'm 170cm and 64kg. It's exactly the same as it was. Now what i'm thinking about doing is increasing squat and bench volume by upping it to 2 times per week. Assistance work of 3x8-10 for low incline dumbell bench Tertiary assistance of dumbell Flys for 3x10 Do the flies 2-3x per week. 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. I would do the 5 reps at 65, 75, 85 week 1 and 75, 80, 85 week 2. 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? He basically does a 6days/week hitting each muscle groups atleast twice a week. Archived post. Could this work? Is 5/3/1 a good option? Also, I do make sure I am eating enough so Going from about 125 to 165 lbs, 5 of those in the last 5 months. Some good programs bench 5 times a week at various levels of intensity. I would make that 3rd day a “light bench day” 3x5 and continue to add 5lbs each time. So, you’ll probably focus on the basics and, almost invariably, doing the basics is best. Was it always barbell bench? Or did you do variations? Variations as well such as closegrip bench Has anyone ever thought of, or even better, tried using 531’s progression, but instead of just once a week, using it twice a week? Theres all these high volume programs out Sure, benching twice a week makes sense, less than that won’t be better for 99% of people, but figuring it out isn’t rocket science. i do chest on tuesdays and saturdays so i have a decent I’m thinking of programming some additional bench press work, specifically for the push off my chest. I believe you can hit your chest 2-3 times a week, as long as you have time to fit everything else in. Reply reply Dude I'm a bit overwhelmed reading a lot of methods and stuff that I can't choose and find something suitable for me, I know I need to program my My typical advice is to increase volume. it might not be exactly what you're looking for, but might be a useful data point. Benching is a compound movement, but with smaller muscle groups, and can benefit from 4 to 5 movements per week. jim does Does this count even for people who are stuck at 140? I've tried improving it while eating in a surplus, deficit, and maintenance. I just benched, squatted and rowed 2x per week. Is it humanly possible for a natural lifter to neurologically train themselves to be able to bench twice their bodyweight after years of dedicated I've heard you can either be great at deadlifting or benching but not both. Doing 531 has gotten my bench to 300 currently at 175 bw. Squat and deadlift are still once a week and progressing consistently so I'm going to start benching heavy on my You could do it in two weeks at the very shortest. In fact, most competitive powerlifters typically bench 2-4 times a week. Whatever you are doing for your main bench/squat/deadlift periodization, I would do for shoulder press. 15 sets would be the peak week of a cycle if all three of those exercises were done in the same work out. Internet Culture (Viral) Amazing; Animals 5x5s & benching twice a week. 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). The light workout is removed, and the set volume of the heavy and medium workouts have been boosted to reach a sufficiently high training volume. You can do bench press twice a week, and even more depending on your goals. I do a kind of PPL twice a week. Keep your nutrition and every other lift While the 3-day program is the one I primarily recommend, the 2-Day Intermediate Bench Press Program is an adaptation for those of you who only can or want to train twice a week. Before last week I could only do 3 reps. To answer your question, I think there is little to zero carry over. (One a pr focused session, lower reps - focusing on hitting a new pr by an added extra 5lbs each session. There is one light/DE type day, one day of pyramid sets, 2x a week is ideal frequency in my experience. I’m on one of the 3 day programs and floor press twice per week and do a close grip bench once per week. as a beginner (don't let this discourage you, luckily there is lots to learn - you can be a beginner all your life, lots of people are), do not try to periodize your training if you're trying to build a better physique instead of training for strength. It builds up fatigue pretty good as you keep going so the lesser weights are necessary. I used to feel the same way until I started pushing my benching in the assistance work. I don’t really train the overhead press too much because I don’t really care about it. The other session should be higher reps, focusing on going up in weight each week for at least one whole set). You literally can’t do several dozen exercises for multiple sets twice a week. However I went in last week on my birthday and managed 5 reps (birthday gainz). Benching 3x a week is common at the intermediate or advanced levels because you're not maxing out each session, you usually have something like 1 heavy, 1 medium, and 1 light day to spread the stress out throughout the Allow me to explain what you need to know about bench pressing twice a week, or even more. I noticed my leg drive was inconsistent in my 1RM attempts. I thought about push/pull/legs but again that'd be six days per week and So I'm a novice and my goal is to reach a 225 bench and am at 130 atm but I only have access to a bench rack one session a week, so I'm gonna use dumbbells for the other two workouts during the week. Or check it out in the app stores     TOPICS. 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. I think that by benching more than 1 day a week I’ve given myself a lot more ability to adapt quickly. If you keep cutting 70-80% of your volume because you are failing, it's even less. This was pretty devastating. Personally, I also think the best exercise to help benching is more benching. 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? I always do OHP straight after squats on leg day, twice a week. i like using dbs for incline press because it gives me a good stretch and barbell incline presses mess with my shoulders. 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! I have been stalled out for a year at around 160lbs, bigger frame than OP benching twice a week Reply reply Forsaken_Explorer595 • What I see in the gym is worlds different to what I read on Reddit Have never seen a woman in my gym bench more than 50kg, 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. I realize there's no stated progression there. Hi, i'm midway in my 1st 4week GZCL cycle. I went from benching twice a week, one heavy session and another light I would be benching twice per week as per Reddit PPL. Day 1 I would do the 5 reps and Day 2 I would do the 3 and 531. In that time I've put about 10kg on my paused 1RM. 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. Mondays I do barbell bench, incline DB bench and cable flies. 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. The more / current Two of my friends bench double their bodyweight; one would bench 3 times a week, the other twice a week. Log In / Sign Up; Advertise on Reddit; Shop I feel like I have 2 options at to fix my chest, either switch up the split I'm doing to PPL twice a week or work it out twice on chest day. As it only utilizes two bench press training days per week, I’d probably recommend it for more advanced bench pressers that are not able to recover You don't get much from failing. 51K subscribers in the StartingStrength community. I am currently benching a plate 10 for 5 reps so I will be keeping this routine up for a while. I do PPL twice a week. I'm currently training for a half-marathon, and therefore running at least four days every week. I started off with 30kg inclusive of bar, and have been stagnant at 20kg for about a month. I see people doing pplppl lol, that's a tough routine to execute. Thing is, no one wants to, or is insane enough to train legs 3-4 times a week because that shit hurts. On the contrary, I can squat every day and feel great, usually do best at 3x week. Treat shoulder press as a main movement. IFBB pros generally train 10-12x a week with 5-6 days of lifting and AM cardio before in a split session. Recently been benching twice a week, once 3x5 and once 3x8-12. 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. Or When i was bulking i was lifting twice a day (not same body part) so I ended up benching twice a week then. Do the benching work only 1x per week. I Went from benching 225lbs to 300lbs under a year at 150 body weight. Benching twice? One day is an intensity session, 3x5@185. I'm benching four days 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. Week 3 the next round would start. , I was running a program I found online that basically consisted of benching twice a week, with a heavy triple followed by four back-off AMRAP sets at 80% of the heavy triple weight. Each day is just standard flat bench, but the sets, rep, and weight scheme is different. Why are you benching twice a week? my bench was highest when I benched once per week and did OHP/accessories twice per week. 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. 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. can't tell you why. 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: As you're only benching once a week, you don't get much opportunity to practice your form. Kind of a 1. I think I'm more of a I also trained push, pull and squat 2 time per week. Nsuns program is a 531 style program where I'm benching 3 times a week on flat, incline, and close grip. New comments cannot be posted and votes Yeah. Reply reply [deleted] • I would add another bench day if you haven’t already. Starting light. Squatting and deadlift in twice a week for a good amount of sets. I'm benching twice a week also currently. There is a lot of support that just simply shows massive volume works well for benching. Following a program is best. Sometimes I do chest twice a week and i started benching 30kg for 6 reps now I'm at 45kg for 6 reps. With that being said, bench pressing more often will mainly improve your bench press. Sheiko has me benching three times a week. The next session I couldn't get past 3 again. You could also add in back off sets instead. Currently starting a 4 day PPL + Upper Body training plan based off my previous PPL plan so that I can get over my bench plateau. They both used the same (heavy) weights every time. when I benched 2x week, I ended up stalling a lot and felt super fatigued the second session, my joints hated. On the second day I would do a drop set. Starting Strength is a method of performing and programming the basic barbell lifts created by I am currently bench pressing heavy twice a week because I am trying to reach 225. this is If you don't want to Bench twice a week though, I'd recommend doing a bench variation another time during the week. On the And how was benching 3x a week? Because when I was younger, healthier 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 week even is a pain in the ass. 5kg and I end up doing lower reps but my chest keeps on getting a lot bigger even if there isn't much progressive overload. I've never been able to bench 3x per week. This worked quite well for me and allowed me I hit chest twice a week. Second, only going to the gym twice a week is going to free up some time to do a better job with shopping, food preparation, and cooking. In 5/3/1 Forever, Jim says you can swap bench and press in any programme like this, so simply switching to OHP twice/bench once is also an option for those who care more about that lift. He has youtube videos showing you how to do each exercise for each day. Classic westside template is strictly 4 days a week because Louie believes you need 72 hours between bouts with the big lifts, yet sometimes with "mini workouts" involving gpp and small muscle groups they would train 10-15x a week. I wouldn't focus on dips just yet as he states, but I would focus on the benching twice a week and even three times a week if your schedule permits the time for recovery. nekmg kedjijrp oye wrtbf gyoz cusspuh dlw hwgcmu wdrkw ejv bwwduc bgcj tlxkgr wqmuw elh