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
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View Poll Results: Frequency of bench press to maximise strength
- Voters
- 146. You may not vote on this poll
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Bench heavy once or twice a week
99 67.81% -
4 times, baby! Or more!
22 15.07% -
Compromise - 3 times per week
25 17.12%
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02-05-2006, 12:36 PM #1
Bench 4 times per week = best for strength!
Last edited by Mr Beer; 02-05-2006 at 12:40 PM.
"A stupid man's report of what a clever man says can never be accurate, because he unconsciously translates what he hears into something he can understand."
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02-05-2006, 12:38 PM #2
Check it, boss.
http://www.dragondoor.com/articler/mode3/69/
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02-05-2006, 12:50 PM #3
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02-05-2006, 12:54 PM #4
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02-05-2006, 12:59 PM #5
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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02-05-2006, 01:06 PM #6
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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02-05-2006, 01:10 PM #7
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02-05-2006, 01:18 PM #8
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02-05-2006, 02:18 PM #9
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02-05-2006, 02:19 PM #10
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02-05-2006, 02:27 PM #11
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02-05-2006, 03:11 PM #12Originally Posted by Mr Beer
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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02-05-2006, 04:54 PM #13
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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02-05-2006, 05:44 PM #14
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
SQ- 365 - 3/3//06 - 400 - 420
DL- 400 - 425 - 435
5' 10"
191lbs - 3/3/06 180lbs - 185lbs
Good debaters -theredshirt, majortrepack,kalagan, big natural, JBDW, Syriankid, Icedragon etc
Moronic debaters list -Too many *sigh*
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02-05-2006, 06:20 PM #15
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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02-05-2006, 08:35 PM #16
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
"Train for strength, eat to grow and you will get bigger and stronger" - Someone bigger and stronger then me
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02-05-2006, 09:05 PM #17Originally Posted by JnevesCurrent 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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02-05-2006, 10:44 PM #18
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02-05-2006, 10:59 PM #19Originally Posted by The_Hobbit
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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02-06-2006, 05:24 AM #20
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02-06-2006, 06:39 PM #21
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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02-06-2006, 07:59 PM #22
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
"Train for strength, eat to grow and you will get bigger and stronger" - Someone bigger and stronger then me
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02-06-2006, 08:12 PM #23
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