how often should you bench?

[seraphElite]

how often should you bench while trying to increase max??

 

[bigguns15]

This will probably vary between individuals. I've had tremendous success using my current plan.

I have 3 bench movements in my current split. Monday is speed bench with bands, 6 sets of 3 very explosive presses. Wednesday is heavy bench day and Saturday is 2-board press day.

Using this training, I went from a 209 bench to a 235 bench in 4 months. A huge increase for a 148 lb female.

If you'd like to take a look at my training more in depth, go to http://www.rebeccaphelps.com and look at my training page.

 

[Tiervexx]

With heavy weights you should only bench 5 times a month or so. Heavy bench presses are a very stressful movement and doing it to often is asking for trouble.

 

[bigguns15]

With heavy weights you should only bench 5 times a month or so. Heavy bench presses are a very stressful movement and doing it to often is asking for trouble.

A powerlifting bench (for strength) is different that a bodybuilding bench (for size). Powerlifters can bench more often because their barpath is less stressful than that of a bodybuilders. And if you're trying to increase your max, train like a powerlifter.

 

[slinky]

Goddammit, listen to bigguns.

Fricken' awesome.

 

[MeatHead57]

i bench 1 time a week and that is enough!!

 

[pwr_machine]

@$#&, listen to bigguns.

Fricken' awesome.

My thoughts exactly.

 

[Tiervexx]

A powerlifting bench (for strength) is different that a bodybuilding bench (for size). Powerlifters can bench more often because their barpath is less stressful than that of a bodybuilders. And if you're trying to increase your max, train like a powerlifter.

How often do you bench with heavy weights?

 

[bigguns15]

How often do you bench with heavy weights?

I bench once per week. It's heavy. I also do 2-board presses every week which are even heavier than regular bench. And then I do speed bench every week. Add to this that I do decline and push presses every week. As long as your form is good, then there's no reason you can't bench or bench with some variation of bench more than once per week.

 

[Devastation]

whay do you consider heavy? I bench above 90% of my max twice a week. once raw, once shirted. almost 1/3 of my bench volume those days is over the 90% mark

 

[Tiervexx]

whay do you consider heavy? I bench above 90% of my max twice a week. once raw, once shirted. almost 1/3 of my bench volume those days is over the 90% mark

What exactly do you do? work your way up to a 1-3 rep max? Or do you do multiple sets of one or two reps with 90% or over?

 

[MULE1]

how often should you bench while trying to increase max??

Please be more specific my man, are you a bodybuilder or strictly powerlifting.....



I benched in my 90% for over 6 mts and I do pressing movements twice a week...also whats your age weight and are you on steroids

 

[I'D RATHER BE DEADLIFTING]

With a tip from Mule, I recently dropped my benching from twice a week to one and have seen great progress. I'm looking to hit a big PR at my next meet.

The reasons I switched were:

1.Slow progress
2.I train the sq/dl twice per week
3.I'm natural

 

[NWinters]

2x a week for me

 

[Yarg!]

About a year ago I benched Monday, Wednesday, Friday, no delt, tricep, back excersises ( just lat pull downs) and still gained 10lbs a month. So 3 times a week is fine for me, but I would never bench if I was too sore.

 

[Tiervexx]

With a tip from Mule, I recently dropped my benching from twice a week to one and have seen great progress. I'm looking to hit a big PR at my next meet.

The reasons I switched were:

1.Slow progress
2.I train the sq/dl twice per week
3.I'm natural

I used to bench all the time but like you my progress increased when I dropped down to once a week.

I am still not happy with my progress but at least I am moving faster than I did before.

 

[JACKEDASS]

I'm usually pretty jacked on gear, and I'm going twice a week. Real heavy with the guys on sat and then up to a set of two raw on tuesdays. I have to limit what I do on tuesdays to make sure I'm 100% for sats but all you have to do is listen to your body. If you're sore on your second day either back off or skip it. Dont push it back a day because it brings the recovery time for sat down by 25%, and sats are the big days. Good luck ya filthy savage

 

[seraphElite]

i am 16... 5' 9'' 200 lbs benching 225

 

[MeatHead57]

hye man im 15 5'7 140 lbs and bench 230 do it only once per week you will see you max go up quick and max out every time you bench!! i use a powerlifing routine

theres 7 sets you take a calculator and multiply 225 by the percentage il do yours for ya right now


ok so the 1st set you do 6 reps the percentage is 75% so multiply 75% by 225 and you get 16,875 so you round up and you get 170lbs

then your second set is 5 reps- 78% 175lbs

3rd set- 4 reps-82%-185lbs

4th set-3reps-85%-190lbs

5th set-2reps-88%-200lbs

6th set-1rep-91%-205lbs

7th set-1rep- 225lbs

 

[seraphElite]

once a week? i get to excited an i want to everyday! but i dont D: i do it like 2/3 times a week max D:

 

[MeatHead57]

thats to much at our age you should only do it once a week!!

 

[thebrute]

i remember when i started out i benched only once a week up until this past year when i started benching twice a week and my numbers went up even more than before. its best to start out once a week and build base there. tb