But the optimal frequency is still up to you. This has been working fine for me for most exercises, been especially making consistent progress on squat but not on bench press, isolated. Then you could conceivably bench heavy 2-3 times in a one week strength block, because the next week will be focused on speed or higher rep sets for accumulating volume. It’s so mentally draining and grinding lifts take their toll on your body. As you progress think about how accessory exercises like pause reps and sets can help and manipulate the number of working sets in each session based on how often. After the 12-week testing period, authors re-rested the above metrics. You have to break it down into smaller sections and work on your weak points, so that when you come to peak you’re in better shape than ever before. Micro cycles could be a day or a week, meso cycles could be a block of several weeks or months and macro cycles could be anywhere from 12 weeks +. Be on the look out for warning signs of overtraining such as lack of motivation, trouble sleeping, poor nutrition, and of course lack of progress. With any periodised training program you should build up to a peak every 6 – 12 weeks. The bench press generally responds better to higher training frequencies, so if you’re trying to increase muscle thickness of the upper body, then increasing bench frequency could be a great way to do so. Bench Press 3 Days per Week - Powerlifting Programs These are bench press programs that call for the athlete to bench 3 days per week. To me this type of workout is far more taxing, but I still train legs to some extent on 2-4 days a week to some extent. The bench press, in particular is far more complex than most people imagine. are tried and tested. So how many times per week should you bench press? Benching more frequently is one of only two ways to do it (other than increasing volume), so you need to get accustomed to benching more often as frankly there aren’t many alternatives. How many sets of Bench Press should you do? If you keep the enormous complexity of a great bench press in mind, then it can help shape how you think about frequency. The same applies to bench pressing. Remember: Frequency + Volume + Intensity = Muscular Growth. If you’re an Olympian, your coach will always have an eye on the next Olympics, with the ultimate goal of peaking at the right time. Comparison of 1 Day and 3 Days Per Week of Equal-Volume… : The Journal of Strength & Conditioning Research. For this study, authors had 18 healthy, resistance trained men split into two groups that trained five times a week with two different training programs. The Complete 5x5 Bench Press Program You will be training 4 days per week as follows: Day 1 - Next Level Bench Press Day; Day 2 - Squat Day; Day 3 - Off; Day 4 - Bench Press Assistance Day; Day 5 - Deadlift Day; Day 6 - Off; Day 7 - Off Unless you’re on steroids you won’t be able to recover and if you work 40+ hour weeks then the last thing you probably want is additional days in the gym. If you utilise a form of daily undulating periodisation, The Complete Guide to Powerlifting Supplementation, 5 Best Powerlifting Knee Sleeves for Squats. And you should. So as a more experienced lifter you’ll recover quicker. But this is easy compared to the mental and CNS fatigue you’ll experience when you increase your deadlift frequency (or squat frequency). My max bench is 150. Wave the loads between 50-80% of 1 RM and then, every three weeks, test yourself with 90-100% of 1 RM. It’s a fine (ish) balance between doing too little and too much and you’ll need to manipulate your overall frequency and volume to find the sweet spot. So increasing the weight on the bench is simple as a beginner. Rest between sets will be 90 to 120 seconds; no longer or shorter. But donât avoid it if your Bench Press is stuck. Higher frequency tends to bring about a larger increase in muscle thickness and lean muscle mass, however, this could vary greatly for the upper body from individual-to-individual. Halfway through it I like to have about equal hypertrophy volume to working sets. I can tell you from personal experience that last time I hit a plateau in my training I took a week off from the gym and came back stronger than the last time worked out. For example, let’s say you want to train the bench press three times a week and you have a specific adaptation that you want to aim for. What does that mean? If your goal is increasing bench press strength and upper body mass, then generally speaking, it appears that upping your bench press frequency to 2, 3, 4, and maybe even 5 times a week can be a powerful tool to help you achieve your goals. High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. Like we previously discussed, you either need to use a program that incorporates daily undulating periodisation, where you can focus on strength on one day, hypertrophy the next etc. So, you focus all your energy and recovery efforts into the âbig moneyâ exercises and only these 3 exercises. Out your week points a top set triple around 90 % 1RM and 3 days per week without additional! Times is about right if you ’ re going to the split group something you should your... Movements are skills and they need to start with higher volume workouts are better for strength or goals. 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