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View Poll Results: Frequency of bench press to maximise strength

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  • Bench heavy once or twice a week

    99 75.00%
  • 4 times, baby! Or more!

    10 7.58%
  • Compromise - 3 times per week

    23 17.42%
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  1. #1
    Here's beer Mr Beer's Avatar
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    Bench 4 times per week = best for strength!

    So some guy was asking about bench press contests, this other dude told him to bench heavy 4 times per week, as it's best for strength. I said once or twice per week was best. He disagrees.

    Am I missing something obvious?

    This poll is in the context of a newbie to strength training (but not new to lifting), getting a few weeks in before a bench contest, not some advanced 6 week volume program, by the way.

    http://forum.bodybuilding.com/showth...=1#post8679255
    Last edited by Mr Beer; 02-05-2006 at 12:40 PM.
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  2. #2
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  3. #3
    vascularing defination Newbtime's Avatar
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    Some people might be able to bench 4x a week, But i can garuentee they ain't going balls out on all thsoe workouts. One is probally a speed day, And one is probally easy ****.

    Who knows, Who cares. If it works for you it won't work for somone else most likley.
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  4. #4
    Registered User De Haan's Avatar
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    I do bench twice a week and thats enough for me.
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  5. #5
    phenom fuzzwazser's Avatar
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    In the context of that post you are more right. with only a few weeks to prepare its not going to matter much though so maintaining your strength is better then trying to do to much and losing performance that close to competition. That said I bench 5+ days a week some days twice a day and feel all should strive to increase the number of lifts they do over time.
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  6. #6
    Registered User matt23's Avatar
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    I currently do bench twice a week. And honestly, now that I think about it, it hasn't worked to best for me. Granted I was a new to lifting, my best gains came when i was benching 3 or 4 times a week from about age 13 to 14 1/2. I don't think you could really you could consititute me as completely new to lifting for a year and a half and that's the reason why I made my massive gains(bench went from 65lbs-205lbs). I'm a firm believer that different things work for different people and because of that I think I may try a sheiko type high volume training in a couple months. Just to see how it works and to see if my body reacts the way it did when I started lifting. If my strength goes completely south after a week or so I'll definitely stop though. Who knows..
    best meet lifts @ 132
    squat 375
    bench 300
    deadlift 440

    Texas A&M Powerlifting.
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  7. #7
    Geezer in Training Danimal's Avatar
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    Matt if you had lifted 2 times a week back then you would have made the same gains. Beginner gains happen once, then you have to be smart and work hard to get your gains.
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  8. #8
    Registered User matt23's Avatar
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    Yea but the only reason I feel I should try it again is because they lasted for nearly 2 years.
    best meet lifts @ 132
    squat 375
    bench 300
    deadlift 440

    Texas A&M Powerlifting.
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  9. #9
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    Originally Posted by matt23
    I'm a firm believer that different things work for different people and because of that I think I may try a sheiko type high volume training in a couple months.
    That maybe true, but if you read the article I posted above you'll see that one things works for everybody: high volume.

    The way you used to lift is more along the lines of what's suggested in the article. It makes sense that you would gain strength quicker that way.
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  10. #10
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    there's no such thing as the best way...it varies from person to person and the way you set up your entire training program...
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  11. #11
    Registered User HandOfFate's Avatar
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    I do one ME and one DE bench a week, and it's just about right for me. If I were to do even one more, I think I would fall into overtraining.
    "The loudest man in the room is usually the weakest man in the room."
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  12. #12
    BRUTAL STRENGTH CREW MrSkullCrusher's Avatar
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    Talking

    Originally Posted by Mr Beer
    So some guy was asking about bench press contests, this other dude told him to bench heavy 4 times per week, as it's best for strength. I said once or twice per week was best. He disagrees.

    Am I missing something obvious?

    This poll is in the context of a newbie to strength training (but not new to lifting), getting a few weeks in before a bench contest, not some advanced 6 week volume program, by the way.

    http://forum.bodybuilding.com/showth...=1#post8679255
    OMG Mr Beer dont u know anything?????????4-5 times At least!!!!!!!!!!!!!!
    No wonder u AINT benching No REAL WEIGHT!!!!!!!!!!!!!!!!!!!!!!!!!




















    LOL!!
    JUST KIDDING MAN!!!!I only Bench Twice a week at the most!!
    I GOT 99 PROBLEMS BUT A BENCH Aint ONE!

    http://www.youtube.com/watch?v=qkOd3D7B9Jk

    Best lifts in comp:
    620lb Bench press with single ply Fury.
    530lb Bench press Raw
    640lb Deadlift Raw

    http://www.youtube.com/watch?v=WxhegfRjHkg
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  13. #13
    Registered User THESHAWNRAYWAY's Avatar
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    For years I was only doing 1x per week because I was mainly looking for a good physique, rather than raw power, but I found that using this method would cause me to plateau often. Subsequently Ive recently started doing a new spilt by where I now train chest 2x per week, heavy/light day, which has had some promising results. IMO once per week is not enough for most people keep maintaining consistent progress on the bench press, yet 3-4x per week is probably overkill. regards.
    Currently maxing @:
    Weight 190lbs
    Deadlift 535lbs (04/07/06)
    squat 515lbs (03/27/06)
    bench 320lbs

    Goals for 06:
    weight 195-200
    Deadlift 600lbs
    Squat 550lbs
    Bench 350lbs
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  14. #14
    Heartless angel Memnoch's Avatar
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    I can't possibly see anyone having hardcore bench workouts 4x per week. There just isn't enough rest time, the only way is if that person can take his body to another plane of existence and come back rested while time on our world passes slower.
    BP-29/07/05 -305 -3/3/06 - 325 - 340
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  15. #15
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    I noticed with my lifting that a 30, 60 90 rule applies to me.

    That is to say, I can lift up to 30% of my 1rm max daily if I wanted and I will recover no problem.

    I can lift Between 30% and 60% of my 1rm. Every 2 days and still recover well.

    I can lift 60% to 90% of 1rm every 3 days and still recover.

    I can lift 90% + once a week and recover.

    As some have mentioned this is a very individual thing. Some people will recover faster than me and some slower, but I like to use the 30, 60, 90 as a rule of thumb.
    Current lifts

    Bench 396 (In Comp) Bench 425 ( in gym) (both single ply)
    Squat 495 (in Gym Raw to parallel box) 535 (Single Ply)
    Deadlift 573(In Comp)
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  16. #16
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    3.5 times a week!

    the proof is here: http://www.dragondoor.com/articler/mode3/353/

    35 sessions in 10 weeks = 3.5/week

    This is just like anything. Depends on a lot of variables and whats optimal for most people is some where in the middle of common extremes.
    "Leave the pump in the bedroom and add some damn weight to the bar" - Dave Tate

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  17. #17
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    Originally Posted by Jneves
    3.5 times a week!

    the proof is here: http://www.dragondoor.com/articler/mode3/353/

    35 sessions in 10 weeks = 3.5/week

    This is just like anything. Depends on a lot of variables and whats optimal for most people is some where in the middle of common extremes.
    I read through this workout and there actually appears to be very little heavy lifting. No lifting in the 90+ range. Of course you can train much more if you do not lift in the 90+ % of your 1rm.
    Current lifts

    Bench 396 (In Comp) Bench 425 ( in gym) (both single ply)
    Squat 495 (in Gym Raw to parallel box) 535 (Single Ply)
    Deadlift 573(In Comp)
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  18. #18
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    Originally Posted by notsoslimshady
    I read through this workout and there actually appears to be very little heavy lifting. No lifting in the 90+ range. Of course you can train much more if you do not lift in the 90+ % of your 1rm.
    Well the whole point is that you gain strength consistenly by doing that. You can still max on sometimes, but most of you training would be in the 60-85% range.

    This is how I prefer to workout.
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  19. #19
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    Originally Posted by The_Hobbit
    Well the whole point is that you gain strength consistenly by doing that. You can still max on sometimes, but most of you training would be in the 60-85% range.

    This is how I prefer to workout.

    Don't get me wrong, I am in no way saying this is a bad workout. I am simply stating the fact that the reason it can be done more often is not lifting heavy as often.

    In fact, Brian Siders arguably one of the strongest drug tested powerlifters in the US ever, follows a similar philosophy of rarely maxing his lifts on a weekly basis.
    Current lifts

    Bench 396 (In Comp) Bench 425 ( in gym) (both single ply)
    Squat 495 (in Gym Raw to parallel box) 535 (Single Ply)
    Deadlift 573(In Comp)
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  20. #20
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    4 times per week is way too much.
    Nobody remembers who came in 2nd place.
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  21. #21
    Olympic Lifter raffiki's Avatar
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    This is a stupid discusion. You should be training completely different if it is once a week as opposed to 4x a week. You can't do a Metal Militia bench routine 4x a week, but you can do 3 sets of 5 using periodization. Both should yield results if you are smart about it.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  22. #22
    Registered User Jneves's Avatar
    Join Date: Jun 2005
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    OK I will throw my honest two cents in on the specific topic at hand:

    In general terms a realative new comer to weight lifting can get away with lifting more often AND get better results from it. The main factor being the nervous system. We all know the CNS is one of the main factors of strength, and also that overtraining in terms of training for strength usually refers to over stressing the CNS. This is where being a newbie comes in handy. First their CNS sucks ass, it can't recruit a ton of activity because it doesnt have the years of training to teach it how to. This means they don't have to worry nearly as much about "over training". Also in a short period of time for a newbie you arent going to add a bunch of mass, so strength gains are going to have to be mainly from the CNS.

    Now think of training as practice or learning, as that is all it really is for your nervous system. So if you were trying to learn something as fast as possible that was relativly low stress (even if a newbie is busting his balls he is working well below his absolute potential) you would want to be exposed to it very freaquently.

    What is best in terms of freaquency is still not an absolute, but I think its safe to say 3 days a week or everyother day is a great way for a beginner to bring up their strength and allow their muscles to recover. Muscle recovery can't be thrown out the window so proper rest/recovery/nutrition along with proper program design come into play. I know when I first started squatting my gains went through the roof when I started squating 3 times a week. So I know from personal experiance that this works.
    "Leave the pump in the bedroom and add some damn weight to the bar" - Dave Tate

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  23. #23
    Registered User AnaerobicAndrew's Avatar
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    4 times or more?? And heavy? Wow, hardcore craziness...
    "Swim 2.4 miles. Bike 112 miles. Run 26.2 miles. BRAG for the rest of your life." IRONMAN TRIATHLON

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