Beginer in need of help ( bench )

[letsrun4it]

I would reccomend reading up on the different strategies... 5x5, BFS, one part/day

If anyone tells you that 1 way is the best, they are wrong. Everybody is different and it's a fact that even professional powerlifters and bodybuilders train a variety of ways.

I'm 22 now, and the 1 thing I wish I knew at 18 is stick with the complex exercises. I swear to you that if you do squats, deadlifts, benchpress, and power cleans (and clean and jerks if you're cool) you can put in minimal effort and get real results. Throw in a bigger effort, a good diet, and getting good sleep...you'll be buff and ripped in 9-12 months.

 

[Anthrax Invasion]

People aren't so different that once a week training will be better than a higher frequency. There are some physiological absolutes that cannot be refuted.

 

[Bluesman]

So you I should bench press only once a week or could i do it 3 times a week?

 

[Anthrax Invasion]

Do it twice a week. If you're training bodyparts three times, use a different upper body pushing movement on the other day.

Or rotate a Day A and B through M/W/F.