How many times a week should you bench?

[Pops1085]

I’ve been lifting for a few years now but I still wonder if I’m training optimally. Right now I bench twice a week heavy sets of 5x5, but I’ve stalled out and don’t know how to progress. I’ve been trying to learn but don’t know where to start. Is practical programming a good book? By bench is at 305 right now and would be pretty happy with hitting 315 but it’s been months with no progress.

I’ve seen programs like the Bulgarian method that have you bench consecutive days, but doesn’t that break the 48 hours between muscle groups rule?

And then I’ve seen programs that only bench once a week. Idk if that would be enough stimulus for growth since I already bench 2x a week.

I’m currently working towards getting my CSCS but that makes me far from an expert but that’s why I’ve got these questions that have been bugging me for a while. Any help would be appreciated.

[EUGuy]

try smolov jr. bench program

[Rags85]

Frequency will depend on lots of things. Volume per session, training age, recovery, phase of training, goals... to name a few.

Nobody can accurately answer a question specific to you without knowing all of these things. The answer will likely be 1-5 times per week. Check out the stickies and try to understand programming for yourself. You will learn much more that way than just doing what somebody says to do online.

[utfootball4]

I’ve been lifting for a few years now but I still wonder if I’m training optimally. Right now I bench twice a week heavy sets of 5x5, but I’ve stalled out and don’t know how to progress. I’ve been trying to learn but don’t know where to start. Is practical programming a good book? By bench is at 305 right now and would be pretty happy with hitting 315 but it’s been months with no progress.

I’ve seen programs like the Bulgarian method that have you bench consecutive days, but doesn’t that break the 48 hours between muscle groups rule?

And then I’ve seen programs that only bench once a week. Idk if that would be enough stimulus for growth since I already bench 2x a week.

I’m currently working towards getting my CSCS but that makes me far from an expert but that’s why I’ve got these questions that have been bugging me for a while. Any help would be appreciated.

1-4 times a week. With your current strength levels I would go with a higher frequency. Maybe Tue-Thur-Sat avg about 50 reps per session.

Also where are you weak at - off the chest or mid point?

[Pops1085]

That makes sense. It's not a cut and dry answer it seems. There's just a lot of conflicting info out there it seems.

Right now I'm weak halfway up, which makes me feel like I need to do more tricep work.

[utfootball4]

That makes sense. It's not a cut and dry answer it seems. There's just a lot of conflicting info out there it seems.

Right now I'm weak halfway up, which makes me feel like I need to do more tricep work.

No - probably need more shoulder strength.

Spoto presses
incline
military press
dead benches etc

Very few raw pressers will struggle with the lockout.

[pryme]

Two times a week tops. And even then you want a heavy session and if you do bench twice that week, I would do less volume/weight the second time around. Or a higher rep lower weight session depending on what you feel.

[utfootball4]

Two times a week tops. And even then you want a heavy session and if you do bench twice that week, I would do less volume/weight the second time around. Or a higher rep lower weight session depending on what you feel.

LOL - sorry that's some ****ty advice.

[pterry0404]

5x5s are generally beginner routines. I would recommend a program like 531 or Juggernaut Method for long term training with the occasional use (2-4 times a year) of Smolov Jr.

[kingofturtles]

Interesting thread. I too bench 2 times a week at 5x5. I just plateaued at 265.

I am thinking of changing my first bench to a low weight 5x5 for speed (50 ish% of max) then the second day will be a 5x3 at 260 then go up every week if completed.

I have no idea if this is a good move or not though.

[Rags85]

Interesting thread. I too bench 2 times a week at 5x5. I just plateaued at 265.

I am thinking of changing my first bench to a low weight 5x5 for speed (50 ish% of max) then the second day will be a 5x3 at 260 then go up every week if completed.

I have no idea if this is a good move or not though.

This would be ok-ish for a month or so peaking before a meet.

If your far out from a meet, do sets of 8-12 around 65%. Do 10-20 sets throughout the week. Split it between variations. Flat, incline, close grip, etc...

As you get closer to a meet, do 5x5s twice a week or so. Probably flat for 5x5 and then a variation you suck at. 75-85%

Deload after 3-5 weeks of training.

Try to stay 1-2 reps away from failure. Failing a rep and RPE 10 sets USUALLY are much harder to recover from, than the benefit you get from them. Thus, its generally a negative net result training to failure. Strictly speaking for powerlifting strength gains here.

[utfootball4]

Interesting thread. I too bench 2 times a week at 5x5. I just plateaued at 265.

I am thinking of changing my first bench to a low weight 5x5 for speed (50 ish% of max) then the second day will be a 5x3 at 260 then go up every week if completed.

I have no idea if this is a good move or not though.

Sounds pretty silly to me. Speed bench at 50% does nothing for the raw bench. If gonna speed bench then use 60-70%.

[kingofturtles]

This would be ok-ish for a month or so peaking before a meet.

If your far out from a meet, do sets of 8-12 around 65%. Do 10-20 sets throughout the week. Split it between variations. Flat, incline, close grip, etc...

As you get closer to a meet, do 5x5s twice a week or so. Probably flat for 5x5 and then a variation you suck at. 75-85%

Deload after 3-5 weeks of training.

Try to stay 1-2 reps away from failure. Failing a rep and RPE 10 sets USUALLY are much harder to recover from, than the benefit you get from them. Thus, its generally a negative net result training to failure. Strictly speaking for powerlifting strength gains here.

Thx for the tips. I’ll do that. FWIW I am not an actual powerlifter going to a meet. I am
Just trying to get strong af.

[pryme]

LOL - sorry that's some ****ty advice.

Silence yourself, troll.

Judging by your pathetic little 1 page journal and the comments by other members stating you like to talk trash on others logs, would lead me to believe you are a know it all troll.

You were probably in diapers when I started working out, if even born yet.

[Rags85]

Silence yourself, troll.

Judging by your pathetic little 1 page journal and the comments by other members stating you like to talk trash on others logs, would lead me to believe you are a know it all troll.

You were probably in diapers when I started working out, if even born yet.

He's not wrong though. Your advice was pretty bad.

It might work for a beginner or low level intermediate, but thats probably it. Saying two times a week max is just ignorant. Also saying to pick the weight and reps by feel on the second day is equally as ignorant.

[WolfRose7]

Silence yourself, troll.

Judging by your pathetic little 1 page journal and the comments by other members stating you like to talk trash on others logs, would lead me to believe you are a know it all troll.

You were probably in diapers when I started working out, if even born yet.

That's a whole lot of ad hominem and comments about posts outside of this thread..

The guy seems to have given some fairly good advice in this thread, I only personally disagree with incline and overhead recommendations as I don't think they carryover as well.

But the advice to try higher frequency is one many many people would give... and dead stop variations for raw benchers too...

[utfootball4]

That's a whole lot of ad hominem and comments about posts outside of this thread..

The guy seems to have given some fairly good advice in this thread, I only personally disagree with incline and overhead recommendations as I don't think they carryover as well.

But the advice to try higher frequency is one many many people would give... and dead stop variations for raw benchers too...

You are 100% correct those movements don't carry over well but they are done in the offseason/hypertrophy block to build muscle and general strength. Once you get to the peaking block those lifts will be dropped. Also training will be more specific for the lifter - if his sticking point is mid range then usually he needs more shoulder strength (incline, oh press, spoto press, pauses off the chest, isometrics etc) are great for that weakness.

[utfootball4]

Silence yourself, troll.

Judging by your pathetic little 1 page journal and the comments by other members stating you like to talk trash on others logs, would lead me to believe you are a know it all troll.

You were probably in diapers when I started working out, if even born yet.

What does my journal has to do with my training knowledge? Diapers - ummm I'm almost 40yrs old.... I troll only when I see a bunch of non sense. Your advice sounds like something a high school kid would give or gym bro.

[utfootball4]

That's a whole lot of ad hominem and comments about posts outside of this thread..

The guy seems to have given some fairly good advice in this thread, I only personally disagree with incline and overhead recommendations as I don't think they carryover as well.

But the advice to try higher frequency is one many many people would give... and dead stop variations for raw benchers too...

So many lifters get their advice from the typical gym bro or geared lifters. Nothing wrong with geared lifters but the training is totally different. I think 90% of the people on this forum should be benching 3x a week unless you have a bench in the Elite or International Elite qualification or special recovery demands. My wife took her bench from 95 to 185 in 13 weeks pressing 3x weekly and most of my clients always start out pressing 3x weekly.

Sample:

Tue:
Bench
Spoto (feet up)
Chest support row
Pushdowns
Db flies

Thur:
Close grip bench
Feet up bench
Row
Db curls

Sat:
Wide grip bench
Incline
Lat pd
Db tricep ext
Db front raises

Very simple setup - very simple loading. 3 weeks load - 1 week deload

[smokinHawk]

Two times a week tops. And even then you want a heavy session and if you do bench twice that week, I would do less volume/weight the second time around. Or a higher rep lower weight session depending on what you feel.

Lol at all the experts here
This is actually somewhat good advice

I would recommend benching twice a week. If your benching more for sessions won't have either the intensity it needs or you won't have enough recovery time.
I would have one session lighter with reps and volume and the other session heavy with less volume.
If your struggling with the half way point as a lot of raw lifters do (lockout) then do close grip with chains. Those work wonders.

[smokinHawk]

So many lifters get their advice from the typical gym bro or geared lifters. Nothing wrong with geared lifters but the training is totally different. I think 90% of the people on this forum should be benching 3x a week unless you have a bench in the Elite or International Elite qualification or special recovery demands. My wife took her bench from 95 to 185 in 13 weeks pressing 3x weekly and most of my clients always start out pressing 3x weekly.

Sample:

Tue:
Bench
Spoto (feet up)
Chest support row
Pushdowns
Db flies

Thur:
Close grip bench
Feet up bench
Row
Db curls

Sat:
Wide grip bench
Incline
Lat pd
Db tricep ext
Db front raise

Very simple setup - very simple loading. 3 weeks load - 1 week deload

Now this is bad advice it does look like it's made for someone who is benching under 150lbs

[utfootball4]

Now this is bad advice it does look like it's made for someone who is benching under 150lbs

Exactly, it's for someone like yourself.

[Rags85]

Lol at all the experts here
This is actually somewhat good advice

I would recommend benching twice a week. If your benching more for sessions won't have either the intensity it needs or you won't have enough recovery time.
I would have one session lighter with reps and volume and the other session heavy with less volume.
If your struggling with the half way point as a lot of raw lifters do (lockout) then do close grip with chains. Those work wonders.

You're one the most elite benchers in the world. I would expect YOU wouldn't have enough recovery time if you lifted with high frequency and didn't adjust intensity. But saying two times a week tops for anyone is not the best advice. Could it work? Sure. Is it the highest frequency all people should aim for. Nope, not at all.

[utfootball4]

You're one the most elite benchers in the world. I would expect YOU wouldn't have enough recovery time if you lifted with high frequency and didn't adjust intensity. But saying two times a week tops for anyone is not the best advice. Could it work? Sure. Is it the highest frequency all people should aim for. Nope, not at all.

Just listen to Josh Bryant about bench press frequency.

[smokinHawk]

You're one the most elite benchers in the world. I would expect YOU wouldn't have enough recovery time if you lifted with high frequency and didn't adjust intensity. But saying two times a week tops for anyone is not the best advice. Could it work? Sure. Is it the highest frequency all people should aim for. Nope, not at all.

I've tried a lot of different frequencies in the 27 years I've been benching. When I was younger I could bench more then 2 times a week. But once I started benching more then 225lbs I needed more recovery time. Yes you can cut the volume and intensity down to bench more often, but why? You don't make strength gains faster,

If I avoid injury I can add 25-30lbs in 8 weeks at the same body weight with my training methods. Mind you these gains aren't newbie gains either. Only thing that slows me down are injuries. The right amount of volume and recovery are key if your going to make incredible gains, and less then 3 days recovery will not work when you dial in the right amount of volume and intensity.

[Rags85]

I've tried a lot of different frequencies in the 27 years I've been benching. When I was younger I could bench more then 2 times a week. But once I started benching more then 225lbs I needed more recovery time. Yes you can cut the volume and intensity down to bench more often, but why? You don't make strength gains faster,

If I avoid injury I can add 25-30lbs in 8 weeks at the same body weight with my training methods. Mind you these gains aren't newbie gains either. Only thing that slows me down are injuries. The right amount of volume and recovery are key if your going to make incredible gains, and less then 3 days recovery will not work when you dial in the right amount of volume and intensity.

You've obviously found what works for you. I don't question why you do what you do. All I'm saying is two days a week tops isn't the best advice for someone who doesn't know what they need.

Also, increasing frequency, but cutting volume and intensity may not make strength gains faster. But there is certainly and argument for less injuries using less weight and volume/session. And as you said, less injuries will result to faster strength gains.

You competing at the Arnold again?

[smokinHawk]

But you won't gain much strength that way.


Yes planning on the Arnold, not sure I'll be competitive since I tore my rotator cuff in December, so I'm just dropping a little weight (body fat hopefully) and seeing what I can do. I'm hoping to bench at least 455, bbut we'll see.

[Rags85]

But you won't gain much strength that way.


Yes planning on the Arnold, not sure I'll be competitive since I tore my rotator cuff in December, so I'm just dropping a little weight (body fat hopefully) and seeing what I can do. I'm hoping to bench at least 455, bbut we'll see.

Yeah, I saw that injury, that sucks. Good luck though.

Also, my best bench strength gains have been with 3-5 days/week frequency. It may not be perfectly optimal, but it keeps me healthier and in the long run is without a doubt faster strength gains.

[utfootball4]

I've tried a lot of different frequencies in the 27 years I've been benching. When I was younger I could bench more then 2 times a week. But once I started benching more then 225lbs I needed more recovery time. Yes you can cut the volume and intensity down to bench more often, but why? You don't make strength gains faster,

If I avoid injury I can add 25-30lbs in 8 weeks at the same body weight with my training methods. Mind you these gains aren't newbie gains either. Only thing that slows me down are injuries. The right amount of volume and recovery are key if your going to make incredible gains, and less then 3 days recovery will not work when you dial in the right amount of volume and intensity.

I said earlier - 90% of people on this forum need to bench more then twice weekly. Unless you are pressing 500+lbs or working 12hr shifts in a coal mine you need to press more. Josh bryant - Chad wesley smith - Dan green all share similar beliefs as i do.

If you are always injured maybe your training isn't as good as you think??

My athletes never get injured and all have high work capacities.

[smokinHawk]

I said earlier - 90% of people on this forum need to bench more then twice weekly. Unless you are pressing 500+lbs or working 12hr shifts in a coal mine you need to press more. Josh bryant - Chad wesley smith - Dan green all share similar beliefs as i do.

If you are always injured maybe your training isn't as good as you think??

My athletes never get injured and all have high work capacities.

How many of your athletes bench over 300?
If Josh dan and Chad say that I'd disagree with them. Only people benching light can get away with that. The body needs rest.
You don't know how or why I got injured or when I do. But I'm on another level you can't see. Find me one person that can bench over 500lbs that hasn't gotten injured. How many people do you know under 181lbs that has benched 500 in a meet? Do you think they could with your training programs?