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  1. #31
    Registered User Garage Rat's Avatar
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    IMO humble opinion i would focus getting strong all the way around.
    Four days of bench press or variations for a beginner isn't optimal.
    Even Westside powerlifters(some of the strongest guys) only do a two days a week of bench type movements.
    Get your triceps,shoulders(front delts),upper back stronger with compound movements and some smaller assistant movements and your bench will go up.
    That being said you could try the four day a week and document wether it works for you or not.
    Give a minimum of three months.
    If your on a cut as you mentioned it could be a minimal gain.
    Usually gaining bodyweight and strength go together.
    Losing not so much.
    Good luck.
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  2. #32
    Biomed Brah Hypernation's Avatar
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    Don’t neglect your back.

    Be looking like a GO-rilla.
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  3. #33
    WOATbrah of peace :) sooby's Avatar
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    Yup, but as mentioned, use different variations to avoid overuse injuries and train any sticking/weak-links in your bench/technique.

    Dumbbells are fine too, if the goal here is to just push some extra volume and add size to your chest, but it's very different from a barbell bench and if you need more technique work it's not really a go to.

    Also don't neglect getting your upper back and your overall arms bigger/stronger.
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  4. #34
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    Originally Posted by metallick View Post
    Probably a stupid question but has there any one that have done this? What were your outcome?

    In my gym, most of the strongest benchers are dudes I see who do their sets on flat and the chest machines almost every single day. I do Lyle Mcdonald's GBR (upper/lower) and on my off days I just do cardio or abs and yet there they are.

    I'm in the middle of a cut right now and for some reason this makes me wanna try it out. I know this probably isn't optimal considering my dietary goals but could I potentially progress from such a plan assuming I frequently hit back and rear delts after the workout?
    Tbh I had really good results but the injuries came really fast. I had to stop.
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  5. #35
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    For me 3 times would be the absolute limit. Anymore and I’d probably start regressing and/or developing overuse injuries.

    Benching is tough on wrists, elbows and shoulders. Honestly don’t know how people get away with benching 4+ times a week.
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  6. #36
    Registered User Brandon2576's Avatar
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    I am currently only doing three times a week combined with overhead pressing and it is the best gains I have ever experienced for pressing strength. I am definitely going to four times a week next.
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