Periodisation and peaking cycles are designed with 1RM in mind. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. If you keep the enormous complexity of a great bench press in mind, then it can help shape how you think about frequency. In terms of lean muscle mass, both groups saw improvements, but there was a small — if not especially significant — trend suggesting that the higher frequency group had better results. Compound movements are skills and they need to be sharpened like a fine-tuned golf swing. Chest is vastly different to training legs or back. Outside of that study, we can also look at what other athletes suggest for bench press training frequency and strength. If you are benching 3-4 times a week, then you might find that you start to feel a bit stale – either physically or mentally tired of performing the same exercise so often. In this study, authors had 29 untrained men and women follow a 6-week full-body training program and split them into two groups. By far the biggest mistake people make is "wanting it" so bad that they overtrain. Romanian Deadlift can … I bench 3 times a week, but for strength. Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts). For example, let’s say you want to train the bench press three times a week and you have a specific adaptation that you want to aim for. Currently benching 3x a week and it's great. Because deadlifts are such a leg dominant exercise I find too much hypertrophy impacts on your heavier days. A higher training frequency for the upper body/bench press (when volume is equated) could be better for strength improvement per the study above compared to other exercises that might improve at a steady rate with lower frequency (like the deadlift). World records, results, training, nutrition, breaking news, and more. ... NEW & IMPROVED - Squatting 3 Times Per Week Results (So Far) - Duration: 8:45. It’s important to get accustomed to being trapped under the bar and there’s no other way to train absolute strength unless you bench heavy. So you can’t just think about ‘how many times can I train chest in a week’ because the answer is you could do it everyday or once a week and still see results. … improve your bench without benching at all, 2020 Olympia Saturday Finals Report — Mr. Olympia, Classic Physique, Men’s Physique & Bikini, Mamdouh “Big Ramy” Elssbiay Wins the 2020 Mr. Olympia, Janet Layug is Your 2020 Bikini Olympia Champion, Bodybuilder Chris Bumstead Wins 2020 Classic Physique Olympia, Flex Wheeler Receives Inaugural Olympia Inspiration and Courage Award, Jen Pasky Jaquin Receives First Ever Female Wheelchair Bodybuilding IFBB Pro Card, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020, Day 3: A1. If you’re a sprinter you can run the 100m in 10 seconds flat, that doesn’t mean that every day you run the 100m in 10 seconds. If I had to guess, a lot of that has to do with how technical the movement is, and research tends to support this suggestion. Although I was told that this does not necessarily apply to bench pressing. Join the BarBend Newsletter for everything you need to get stronger. For example, an increase of weight on the bar could be a result of neurological adaptation and skill acquisition. Bench Press 3 Days per Week - Powerlifting Programs These are bench press programs that call for the athlete to bench 3 days per week. So I know that I have to change my workout routine every 2-4 weeks or else I will eventually plateau. 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 numbers are increasing on a week-to-week basis — whether it’s weight, volume, intensity, or another metric — and you’re doing the right accessory exercises, then there’s an argument to made that you’re getting stronger. The Top 6 Bench Press Accessory Exercises for Powerlifters, The Top 5 Deadlift Accessory Exercises for Powerlifters, The Top 5 Squat Assistance Exercises for Powerlifting, The 13 Best Powerlifting and Weightlifting Gyms in London. A comprehensive guide to all things Powerlifting and Olympic Weightlifting. But chest and upper body in particular tends to be much easier to recover from and as you can see from the above, I like to bench press 3 times a week, with 2 of those sessions including significant chest hypertrophy exercises. You just squat, bench press and deadlift each workout, three times a week. 2. Now Read: What Muscles does the Bench Press work? When benching multiple times per week, lifters will want to ensure they have no current injuries and can … It’s the same across any sport. As a beginner even more often. It’s just a legend, but ther… Learn how your comment data is processed. So as a more experienced lifter you’ll recover quicker. 4-5 working sets of 5-11 reps, COMPLETE STRETCH) The bench press generally responds better to higher training frequencies, so if you’re trying to increase muscle thickness of the upper body, then increasing bench frequency could be a great way to do so. (2019). But the optimal frequency is still up to you. Two a week is probably sufficient. So it takes time, patience or a smart coach / training program to do it properly. Strength is, after all, a skill, and practice makes perfect. For this study, authors had 18 healthy, resistance trained men split into two groups that trained five times a week with two different training programs. Think about it. You don’t need to revolutionise it as you’re standing on the corners of giants! According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The barbell is so effective for building strength that you only need four exercises to get brutally strong from head to toe. barbell flat bench press (4 warm up sets. Dumbbell Bench Press (Tempo 4010). If you are unsure of your current max, use the bench press calculator to help you guestimate. Comparison of 1 Day and 3 Days Per Week of Equal-Volume… : The Journal of Strength & Conditioning Research. V5RED. Each s… For deadlifts and squats I don’t think you should test your 1RM more than 3 times a year. Training frequency is a hot topic in strength and conditioning circles because like every other training variable, it’s best uses are highly dependent on multiple factors. But in order to get to that point you need to start with higher volume and work up to a max lift. Halfway through it I like to have about equal hypertrophy volume to working sets. (2019). Like we previously discussed, you either need to use a program that incorporates daily undulating periodisation, where you can focus on strength on one day, hypertrophy the next etc. In these 8 weeks, there are two phases. In a 2000 study published in the Journal of Strength and Conditioning Research, authors had 25 recreationally trained subjects follow a consistent workout program and split them into two groups (1). Have you had any previous shoulder or chest injuries. Legs especially are such a large muscle group that for most of us require greater overall volume to drive positive change. You can continue to do this for anywhere up to 6 months if you’re taking it seriously ish. 3. It’s influenced by general muscle hypertrophy, diet, current lean body mass, sleep, and much more can play a role. Arguably one of the best studies to date on training frequency and muscle mass/thickness was published in 2019 in the Journal of Strength Conditioning Research (3). The first group trained twice a week, while the second group trained three times a week, and similar to the study above, volume was equated for and made equal. Not convinced? 15 Week Intermediate Powerlifting Program (PRs on the Platform) are tried and tested. Retrieved 18 October 2019. Additionally, the total load lifted over the 8-week testing period was higher for the total body training group compared to the split group. Doing a varied range of reps throughout the week, 4x6 5x5 3x8 on mon wed fri. The questions we want to approach are tailored to individuals who have very specific goals for their bench press, and want to maximize their growth on a weekly basis. Option 1: Bench Press – rotate between heavy triples, doubles, or singles; Option 2: Bench Press Variation – work up to heavy single; Back Off Sets: 3 to 5 sets of 3 to 5 reps @ 75-85% DB Chest Press or Dips: 3 … How often should I Bench Press to see Results? It's human nature, if we don't see the gains we're looking for the common sense solution is to work harder and harder. For 3×3, you will do a 8 week cycle. And you should. Strength gain is interesting because it’s a variable that will be highly relative to one’s training age and history. Then reset, do it again from a heavier weight starting point. Example Week. For the examples below, we’re only going to cover the structure of the first movement for a training day. If you increase your benching frequency you’ll definitely feel the strain on your elbows and shoulders (specifically your rotator cuffs). Milo won the Olympic Games 6x. So be sensible, as there’s a lot of ground to cover. After the competition lifts, a rotating set of assistance exercises are prescribed to develop strength in key movements and introduce hypertrophy. Well, if you’re following a well-written program that takes basic training principles into account like overload, specificity, variation, and so forth, then you’ll get stronger in a movement more or less indefinitely. If you bench 3 times a week then 4-5 sets per session is probably enough. You can load a barbell much heavier than any dumbbell, kettlebell or machine, so naturally, the barbell is the weapon of choice for strength workouts. Manipulating training frequency is really tough, but you need to workout your MRV (Maximum Recoverable Volume) so you know how often you need to bench press to increase it. But what I have been doing lately is volume progression. The first study we’ll look at for training frequency and lean muscle mass comes from 2007 and was published in the Journal of Strength and Conditioning Research (2). 5: 5: 25: Deadlift variations » Conventional or Sumo, preferably. You should be focused, with a proper program that has no more than 4-5 exercises per muscle group to work from. For this minimalist barbell workout, you need only perform the Squat, Bench Press, Deadlift and Bent-Over Row. I personally wouldn’t recommend it as you need to accumulate volume before you can actually get stronger. Is it okay to bench press 3 times a week and never change the routine? So yes, both groups improved their strength, but it appears the upper body experienced a slightly larger degree of improvement. While there hasn’t been a ton of research performed isolating the bench press and training frequency, some studies have included this exercise into a broader net that was cast on the topic. When you’ve plateaued, undulating periodisation and training blocks will allow you to train different muscle fibres whilst steadily increasing overall volume. Editor’s note: This article is an op-ed. If you’re looking to take powerlifting more seriously or benching is vital for your sport, then you’re going to need to increase overall volume and intensity over time. Training Twice a Week Vs. Three Times a Week. For the sake of argument, and because research is a little limited for body mass increase in specific areas on the body and training frequency, we’ll look at a couple of studies that assess lean tissue mass and muscle thickness with different frequency training protocols. Figuring out the minimum effective dose is usually the reason people ask about training frequency: the idea of doing just enough of something to facilitate growth without overdoing it and wasting energy. Focus on volume accumulation without going over around 75% of your 1RM to build as strong a base as possible. 3 working sets of 6-10 reps) flat OR incline dumbell flies OR cable crossovers (2 warm up sets. So typically you can train bench (and close variations of it) at twice the frequency of the more taxing core lifts. As a beginner you should increase the weight every week as a form of linear progression. You’d then need to add in chest hypertrophy and volume wise I try to get around 1.5 times my overall bench volume for hypertrophy at the beginning of a program. If strength is increasing, then generally, muscle thickness will as well. Post was not sent - check your email addresses! Retrieved 18 October 2019. So by planning your training out, you know when you need to peak and you know when to increase your volume (accumulation phase) outside of competition and when to reduce it whilst upping the intensity (peaking phase). 5x a Week Full Body Program Vs. Split Program. It depends on previous volume you’ve accrued through training, how much you have bench pressed before, injuries etc. Training your antagonistic muscle groups for benching. Author’s Note: Again, the above are just examples for programming bench press frequency when trying to improve upper body strength and mass. (Then I’ll add a program so you can get an idea as to what ranking these qualities looks like in practice.). You’ll see better long-term results if you don’t push yourself to the limit each session and can increase overall volume each week. This triggered his body to gain strength and muscle. Sorry, your blog cannot share posts by email. Yes, but why would you? The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Then you can deload and be in peak physical condition for the meet. LWW. The same applies to bench pressing. From there I will typically squat on 2 other days per week without any additional leg hypertrophy. Prioritizing frequency over concentrated volume has grown in popularity over the past few years because it works, and works well. There’s no perfect answer, obviously, but definitely more than once, especially if you’re really trying to improve. Compound Set: Bench Press - 5x5 + Plyo Push-Ups - 5x10; rest for 3 minutes between sets Incline DB Press - 4x6-8 with 2-minute rest DB Flies - 3x10-15 with 1-minute rest Zaroni, R., Brigatto, F., Schoenfeld, B., Braz, T., Benvenutti, J., & Germano, M. et al. But benching heavy doesn’t necessarily mean maxing out. One group trained once a week, while the other group trained three times a week, and volume was equated for both groups to isolate the variable of training frequency. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Rotator cuff injuries are so common when benching and without an equally strong back you can’t create tightness required for a true 1RM. For this article, we’re going to dive into the nitty-gritty details of bench press frequency and discuss ways to think about how much is enough for strength, size, and power. After the 6-week exercise intervention, authors noted that both groups improved their 1-RM strength for the squat and bench press, however, the bench press saw more improvement with more frequency (22% for two days vs 30% for three days) than the squat. 3-4 working sets of 6-9 reps) incline dumbell bench press (1 warm up set. In my opinion you can max out in the bench press every 6 weeks + and continue to see substantial progress. Alternatively you could structure your training into weekly blocks of strength, hypertrophy and power. How often should I Bench Press over the age of 30? However, my average training volume and intensity was 4 sets of 2-4 reps. But by upping your frequency you need to reduce volume on your other working days. Benching 3-4 times a week is fine depending on your diet and how long u do it for. This was a common trend suggested in all three of the studies above. Benching works in much the same way but I think you can test it more frequently if you’re really desperate to. The question of, “how much (any movement) is enough?” is a hugely popular Google search, and the volume of those searches has had a huge spike in the last five years alone. If you decide to bench twice a week then 6+ sets per session should be proficient. Don't be doing 3x10 3 times a week, you will be too sore. Then you learn that the mass of iron is mere warmup weight for Hawthorne: He lifted a combined 1,471 pounds (11 times his body weight) in the squat, bench press, and deadlift at … You will cycle between 3 styles of workouts: Workout A - Performed on week one, this bench press workout focuses on 5x5 work. A taxing leg workout will almost certainly involve squats and could take into account quad and hamstring accessory work. I think I had better strength gains in bench just staying at 5x5 throughout the week, but this effected my other lifts too much, and I don't care … This site uses Akismet to reduce spam. One of those could be a variation (like incline benching) and one can be traditional benching because you should be working with lots of GPP (General Physical Preparation), so benching is less important. What does that mean? So increasing the weight on the bench is simple as a beginner. High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. But don’t avoid it if your Bench Press is stuck. How many sets of Bench Press should you do? Now, you can improve your bench press by only training this movement pattern once a week — you might even be able to improve your bench without benching at all — but this article is tailored for lifters who want to push their bench press to the front of their goals list and emphasize strength and mass. Obviously if your goals are powerlifting specific, then you’re going to have to bench press consistently. In my opinion, we underestimate barbell movements and forget that they’re highly technical skills that require coordination, practice, and precision. To search through all programs based on lots of different criteria, check out the Lift Vault Program Library. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress. With any periodised training program you should build up to a peak every 6 – 12 weeks. High frequency training is especially beneficial … That’s not how you progress. Over the last two decades, training frequency has been a hot topic across every strength and conditioning circle. It’s a fine (ish) balance between doing too little and too much and you’ll need to manipulate your overall frequency and volume to find the sweet spot. But it’s also critical to train antagonistic muscle groups, especially for bench press. After the 12-week testing period, authors re-rested the above metrics. Remember, strength is not always the result of simply adding more muscle. Just keep adding weight and slowly dropping the reps until you can’t. Rest between sets will be 90 to 120 seconds; no longer or shorter. Most powerlifters will train bench press 2-3 times per week. You will try to perform 5 sets x 8 reps on the bench press, increasing intensity (weight) during the second week. As you progress think about how accessory exercises like pause reps and sets can help and manipulate the number of working sets in each session based on how often. (2019). To me this type of workout is far more taxing, but I still train legs to some extent on 2-4 days a week to some extent. 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 … But a lot of it depends on whether you’re bulking (caloric surplus) or cutting (caloric deficit). Testing too frequently can make long-term progress even slower. BarBend is an independent website. The bench press is an unusual exercise when it comes to training frequency — and for good reason. Unless you’re an assisted lifter, you can’t recover from 20+ sets every session to work a body part 3 times a week. Again, this could be due to the technical nature of the bench press because upping frequency would increase the practice of this skill, which would result in greater gains/comfort under the barbell. But this is easy compared to the mental and CNS fatigue you’ll experience when you increase your deadlift frequency (or squat frequency). I like to think about it this way: how many times a week do you need to swing a golf club to be great? NFL Combine Bench Press Program - 3 Week Cycle. But upping your training frequency is the trickiest variable to manage. The fourth exercise, the dumbbell bench, is … If you’re an Olympian, your coach will always have an eye on the next Olympics, with the ultimate goal of peaking at the right time. But to avoid going down a rabbit hole, let’s frame strength as simply getting more weight on the bar. I have had my most success on bench when my 10-week program involved benching only once every 4 to 6 days. If you utilise a form of daily undulating periodisation, The Complete Guide to Powerlifting Supplementation, 5 Best Powerlifting Knee Sleeves for Squats. So if you kept the overall volume incredibly low, then you could, but why add in unnecessary days in the gym? For optimal results you should train 2 – 4 times a week. If you’re a beginner and deadlift and squat once a week, then you can afford to bench twice a week. As a beginner get in there and have some fun and work out your week points. And seeing as i squat twice and deadlift twice a week, which makes three days where i train the legs, i was thinking of doing the same thing with bench press. As a beginner you can afford to peak more frequently as a) the weight isn’t as heavy and b) you don’t need to accumulate as much volume as someone who is more experienced. 1. Don’t overcomplicate it because it’s not that complicated. You’ll perform three HDT workouts per week for six weeks, with at least a day between workouts. So to do it safely (in the long-term) you’d need to add in equal back and shoulder volume to bring up potential weak points. From a protein synthesis standpoint, you need to train a muscle group at least twice a week. You will f*ck your front joints so badly that it will lead to disintegration of your body symmetry. Typically that involves 2 quad dominant workouts and 1 – 2 hamstring dominant ones, as you can see below: I tend to have one leg specific workout a week, which is day 4. Unless you’re on steroids you won’t be able to recover and if you work 40+ hour weeks then the last thing you probably want is additional days in the gym. A Revolutionary Approach to Powerlifting 3 x 3- Part 4-Deadlift: High Volume & Competition; By Stephan Korte The deadlift can and will be trained in the same manner as the squat and bench press.Oh yes - three times per week! This may sound like too much, but there is no assistance work. The Complete 5x5 Bench Press Program You will be training 4 days per week as follows: Day 1 - Next Level Bench Press Day; Day 2 - Squat Day; Day 3 - Off; Day 4 - Bench Press Assistance Day; Day 5 - Deadlift Day; Day 6 - Off; Day 7 - Off It’s so mentally draining and grinding lifts take their toll on your body. Submax lifting, 3-5 times per week, is a good place to start. Traditionally, the barbell is best used for building strength. For the bench press, start with a weight that is 65% of your one rep max. If you’re running an off-season program however, the weight is less important. Micro cycles could be a day or a week, meso cycles could be a block of several weeks or months and macro cycles could be anywhere from 12 weeks +. This could be one day where you work up to a top set triple around 90% 1RM and 3 backoff triples. 5 working sets of 6-9 reps) dumbell flat bench press (2 warm up sets. Take a picture and measure the circumference of your waist around your belly button at the beginning, three weeks in, and at the end of the program. The calf grew bigger which increased the weight he carried. As you become more experienced and accumulate more volume, you can’t just keep increasing the weight. You can find out more about that here: Training your antagonistic muscle groups for benching. But there is no assistance work seconds, or 104 sessions rotating of. A 225 pound bench press to see Results not always the result of neurological adaptation and acquisition... Works almost every muscle of the more taxing core lifts and they need to start the enormous complexity of great. Compared to the gym can be a result of several variables, including muscle gain, adaptations. 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