Comparison of 1 Day and 3 Days Per Week of Equal-Volume… : The Journal of Strength & Conditioning Research. 3 working sets of 6-10 reps) flat OR incline dumbell flies OR cable crossovers (2 warm up sets. ... NEW & IMPROVED - Squatting 3 Times Per Week Results (So Far) - Duration: 8:45. Or use weekly training blocks where one is centred around hypertrophy, speed etc. Sorry, your blog cannot share posts by email. But benching heavy doesn’t necessarily mean maxing out. But upping your training frequency is the trickiest variable to manage. You’ll perform three HDT workouts per week for six weeks, with at least a day between workouts. How many sets of Bench Press should you do? LWW. Unlike the deadlift and the squat, the bench press isn’t  too stressful on your CNS, muscles and joints. Compound movements are skills and they need to be sharpened like a fine-tuned golf swing. Manipulating training frequency is really tough, but you need to workout your MRV (Maximum Recoverable Volume) so you know how often you need to bench press to increase it. As a beginner get in there and have some fun and work out your week points. You should be focused, with a proper program that has no more than 4-5 exercises per muscle group to work from. In these 8 weeks, there are two phases. For 3×3, you will do a 8 week cycle. As a more experienced athlete there is less of an increase in muscle protein synthesis and muscle damage following resistance exercises.”. Just remember to drop the volume per session slightly when you do! You will cycle between 3 styles of workouts: Workout A - Performed on week one, this bench press workout focuses on 5x5 work. First, both groups improved their strength over the 12-week time frame, however. This program is designed with the end goal of adding as many reps as possible to a 225 pound bench press set. If you are unsure of your current max, use the bench press calculator to help you guestimate. Option 1: Bench Press – rotate between heavy triples, doubles, or singles; Option 2: Bench Press Variation – work up to heavy single; Back Off Sets: 3 to 5 sets of 3 to 5 reps @ 75-85% DB Chest Press or Dips: 3 … From there I will typically squat on 2 other days per week without any additional leg hypertrophy. Additionally, the total load lifted over the 8-week testing period was higher for the total body training group compared to the split group. Then towards the end of it the hypertrophy volume is up to half the volume from bench press working sets. How often should I Bench Press over the age of 30? To search through all programs based on lots of different criteria, check out the Lift Vault Program Library. And if we look at the bench press specifically, then we can see that the 1-day a week training group improved by 10% over the course of 12-weeks, while the 3-day a week group improved by 27%. What does that mean? Lastly, when you do get to the point that you need to bench 3 times a week, I'd recommend a good bit of volume (so a lot of reps) at a medium intensity, and then in the middle of the week a light day with few reps (to keep the motion going and keep your skill up, while allowing you to heal from all the volume at the beginning of the week, leading up to the last day where you set your PRs (the heavy weights, that should be heavier than the ones last week… Although I was told that this does not necessarily apply to bench pressing. If you squat and deadlift twice a week, then benching 3-4 times is about right if you’re training for powerlifting specifically. But in order to get to that point you need to start with higher volume and work up to a max lift. Identify your power-grip 1RM (max bench press, paused) at Week 1; you'll rely on that figure for all computations for all bench-press variations. I have had my most success on bench when my 10-week program involved benching only once every 4 to 6 days. So as a more experienced lifter you’ll recover quicker. Is it okay to bench press 3 times a week and never change the routine? If you are benching 3-4 times a week, then you might find that you start to feel a bit stale – either physically or mentally tired of performing the same exercise so often. Have you had any previous shoulder or chest injuries. So by planning your training out, you know when you need to peak and you know when to increase your volume (accumulation phase) outside of competition and when to reduce it whilst upping the intensity (peaking phase). For this article, we’re going to dive into the nitty-gritty details of bench press frequency and discuss ways to think about how much is enough for strength, size, and power. You can find out more about that here: Training your antagonistic muscle groups for benching. If you increase your benching frequency you’ll definitely feel the strain on your elbows and shoulders (specifically your rotator cuffs). 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. As you become more experienced and accumulate more volume, you can’t just keep increasing the weight. Wave the loads between 50-80% of 1 RM and then, every three weeks, test yourself with 90-100% of 1 RM. Originally hosted by Mass-Lift, the 3 Day Raw Powerlifting Program is a no frills powerlifting program that has the athlete squatting 3 days per week, benching 3 days per week, and deadlifting 2 days per week (counting Romanian deadlifts). The bench press is an unusual exercise when it comes to training frequency — and for good reason. 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. Learn how your comment data is processed. But what I have been doing lately is volume progression. 1. 3×3 works on the thought that since every lift includes all these muscles that doing the main lift is the best way to increase it. Dumbbell Bench Press (Tempo 4010). But by upping your frequency you need to reduce volume on your other working days. By far the biggest mistake people make is "wanting it" so bad that they overtrain. The first study we’ll look at for training frequency and lean muscle mass comes from 2007 and was published in the Journal of Strength and Conditioning Research (2). But chest and upper body in particular tends to be much easier to recover from and as you can see from the above, I like to bench press 3 times a week, with 2 of those sessions including significant chest hypertrophy exercises. Conversely, if you’re training for mass, then you might want to rank volume, variation, and intensity as the main driving factors — basically, it’s going to vary, and this is where great programming comes in. Over the last two decades, training frequency has been a hot topic across every strength and conditioning circle. You can load a barbell much heavier than any dumbbell, kettlebell or machine, so naturally, the barbell is the weapon of choice for strength workouts. are tried and tested. One of those could be a variation (like incline benching) and one can be traditional benching because you should be working with lots of GPP (General Physical Preparation), so benching is less important. Typically that involves 2 quad dominant workouts and 1 – 2 hamstring dominant ones, as you can see below: I tend to have one leg specific workout a week, which is day 4. Don't be doing 3x10 3 times a week, you will be too sore. The deadlift works almost every muscle of the back, along with the hamstrings, quadriceps, glutes, hip flexors and forearms. World records, results, training, nutrition, breaking news, and more. 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 +. Two a week is probably sufficient. (2019). 2. The goal isn’t to have a 10/10 workout every session because that’s not possible. As a beginner you’re well suited to bench pressing twice a week. You can continue to do this for anywhere up to 6 months if you’re taking it seriously ish. It’s just a legend, but ther… After the 6-week exercise intervention, authors noted that both groups improved their 1-RM strength for the squat and bench press, however, the bench press saw more improvement with more frequency (22% for two days vs 30% for three days) than the squat. 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. When you’ve plateaued, undulating periodisation and training blocks will allow you to train different muscle fibres whilst steadily increasing overall volume. Legs especially are such a large muscle group that for most of us require greater overall volume to drive positive change. From this study we can suggest a few takeaways for bench press frequency and strength: Let’s not beat around the bush here: increasing body mass — especially if the goal is to increase mass in a specific area of the body — depends on a lot of factors, and it’s incredibly tough to gauge the amount of growth caused by one exercise in one area of the body. Doing a varied range of reps throughout the week, 4x6 5x5 3x8 on mon wed fri. According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. 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. When you start dropping sets (missing triples), keep all rest periods at 120 seconds, or longer if need be. Which do you think is more likely to make you stronger: 52 sessions on the bench a year, or 104 sessions? It depends on previous volume you’ve accrued through training, how much you have bench pressed before, injuries etc. And you should. Absolutely. I gotta say I believe in High frequency and adjusting high stress and high intensity with most exercises, especially with Squat and Bench. If I had to guess, a lot of that has to do with how technical the movement is, and research tends to support this suggestion. This has been working fine for me for most exercises, been especially making consistent progress on squat but not on bench press, isolated. Almost certainly. So if you kept the overall volume incredibly low, then you could, but why add in unnecessary days in the gym? Romanian Deadlift can … At the end of the day, everyone responds a little differently to training volumes, frequencies, intensities, and so forth, but we can make a few suggestions based on the research above and how other athletes program the bench press. So to do it safely (in the long-term) you’d need to add in equal back and shoulder volume to bring up potential weak points. The various lifts live and die by the law of the jungle: they compete against each other. In my opinion, we underestimate barbell movements and forget that they’re highly technical skills that require coordination, practice, and precision. Join the BarBend Newsletter for everything you need to get stronger. Impossible to answer unfortunately, but if you stick to 4 – 6 sets per session of actual bench pressing for powerlifting or powerbuilding then you won’t be far wrong. (See the table below for the breakdown.) A comprehensive guide to all things Powerlifting and Olympic Weightlifting. If you keep the enormous complexity of a great bench press in mind, then it can help shape how you think about frequency. But if we’re talking about testing your 1RM then that isn’t something you should do without care and attention. Then you learn that the mass of iron is mere warmup weight for Hawthorne: He lifted a combined 1,471 pounds (11 times his body weight) in the squat, bench press, and deadlift at … Some elite level lifters only bench press twice a week. In a 2000 study published in the Journal of Strength and Conditioning Research, authors had 25 recreationally trained subjects follow a consistent workout program and split them into two groups (1). But don’t avoid it if your Bench Press is stuck. 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. How much training have you done beforehand? LWW. One group trained once a week, while the other group trained three times a week, and volume was equated for both groups to isolate the variable of training frequency. You just squat, bench press and deadlift each workout, three times a week. Example Week. Authors assessed lean tissue mass and 1-RM strength for the squat and bench press pre- and post-exercise intervention. Figuring out the minimum effective dose is usually the reason people ask about training frequency: the idea of doing just enough of something to facilitate growth without overdoing it and wasting energy. This may sound like too much, but there is no assistance work. Benching 3-4 times a week is fine depending on your diet and how long u do it for. Now that I do a variety of overhead work 4 times a week, I’m seeing some new progress while my arms and shoulders are filling out. High frequency training is especially beneficial … Training Twice a Week Vs. Three Times a Week. However, my average training volume and intensity was 4 sets of 2-4 reps. But this is easy compared to the mental and CNS fatigue you’ll experience when you increase your deadlift frequency (or squat frequency). This was a common trend suggested in all three of the studies above. For example, Ben Pollack has written a piece for us discussing the bench press and how his body responds best to training this movement 3-4 times a week with both a barbell and dumbbell variations. This site uses Akismet to reduce spam. 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. Nobody needs to bench every day to see progress and you’ll vastly overdevelop your front delts and chest compared to your shoulders and back muscles. 04-19-2008, 02:27 PM #20. For optimal results you should train 2 – 4 times a week. Again, this could be due to the technical nature of the bench press because upping frequency would increase the practice of this skill, which would result in greater gains/comfort under the barbell. So be sensible, as there’s a lot of ground to cover. But as you hit 30, recovery tends to get harder. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Not convinced? The calf grew bigger which increased the weight he carried. In terms of muscle thickness, both groups saw an improvement, however, the total body training group saw a greater improvement in overall muscle thickness at the three points authors recorded. From a protein synthesis standpoint, you need to train a muscle group at least twice a week. BarBend is the Official Media Partner of USA Weightlifting. After the 12-week testing period, authors re-rested the above metrics. 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. Zaroni, R., Brigatto, F., Schoenfeld, B., Braz, T., Benvenutti, J., & Germano, M. et al. … Well, if you’re following a well-written program that takes basic training principles into account like overload, specificity, variation, and so forth, then you’ll get stronger in a movement more or less indefinitely. You need to manipulate the weight, set and rep schemes in order to keep progressing and force positive adaptations through stress. Retrieved 18 October 2019. Subjects performed a variety of exercises for the upper and lower body (the bench press being one of them) and had multiple metrics recorded before beginning the 12-week testing period, including body density, percent body fat, body part circumferences, and 1-rep maxes. He points out that training frequency, volume, and variations (exercise selection) all play a role when it comes to success with multiple weekly bench press sessions — and this speaks to the idea that technical movements like the bench press need to be practiced like any other skill in sport. EFFECT OF SHORT-TERM EQUAL-VOLUME RESISTANCE TRAINING WITH… : The Journal of Strength & Conditioning Research. If you find higher frequency, but lower volume works better, then bench press 3-4 times a week. That’s not how you progress. Think about it. A higher training frequency for the upper body/bench press (when volume is equated) could be better for strength improvement per the study above compared to other exercises that might improve at a steady rate with lower frequency (like the deadlift). Testing too frequently can make long-term progress even slower. It's human nature, if we don't see the gains we're looking for the common sense solution is to work harder and harder. So it takes time, patience or a smart coach / training program to do it properly. The barbell is so effective for building strength that you only need four exercises to get brutally strong from head to toe. If you’re training to increase bench press strength, then you’ll probably want to rank intensity, specificity, frequency, and volume as the main driving training variables, similar to what’s below. So you can bench heavy frequently and consistently. So, you focus all your energy and recovery efforts into the “big money” exercises and only these 3 exercises. This could be one day where you work up to a top set triple around 90% 1RM and 3 backoff triples. The bench press, in particular is far more complex than most people imagine. 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. Just keep adding weight and slowly dropping the reps until you can’t. Most powerlifters will train bench press 2-3 times per week. A Revolutionary Approach to Powerlifting 3 x 3- Part 4-Deadlift: High Volume & Competition; By Stephan Korte The deadlift can and will be trained in the same manner as the squat and bench press.Oh yes - three times per week! barbell flat bench press (4 warm up sets. The 3×3 program allows you to train with heavy weights and low reps. force positive adaptations through stress. So I know that I have to change my workout routine every 2-4 weeks or else I will eventually plateau. Protein synthesis doesn’t just take into account the availability of protein in your diet and the impact that has on your ability to build muscle. I only did one chest exercise - barbell bench press, and did no more than 5 sets of 6. 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. As a beginner you should increase the weight every week as a form of linear progression. If you’re running an off-season program however, the weight is less important. From these studies we can suggest a few takeaways for bench press frequency and body mass. Smolov Jr Explained | Russian Powerlifting Routine | Bigger Bench Press in 3 Weeks - Duration: 17:10. Then reset, do it again from a heavier weight starting point. You will f*ck your front joints so badly that it will lead to disintegration of your body symmetry. Remember: Frequency + Volume + Intensity = Muscular Growth. But frankly I don’t think there’s any advice for the over 30’s that’s widely applicable other than be mindful of your overall volume and make sure your antagonistic muscle groups are equally as strong to avoid injury. Join the BarBend Newsletter for workouts, diets, breaking news and more. There’s no perfect answer, obviously, but definitely more than once, especially if you’re really trying to improve. You don’t need to revolutionise it as you’re standing on the corners of giants! The questions we want to approach are tailored to individuals who have very specific goals for their bench press, and want to maximize their growth on a weekly basis. For example, an increase of weight on the bar could be a result of neurological adaptation and skill acquisition. As a beginner even more often. Author’s Note: Again, the above are just examples for programming bench press frequency when trying to improve upper body strength and mass. But it’s also critical to train antagonistic muscle groups, especially for bench press. Training your antagonistic muscle groups for benching. Alternatively you could structure your training into weekly blocks of strength, hypertrophy and power. In other words, I can continue to bench press three times a week for 12 months and I won't plateau. Focus on volume accumulation without going over around 75% of your 1RM to build as strong a base as possible. It’s influenced by general muscle hypertrophy, diet, current lean body mass, sleep, and much more can play a role. Traditionally, the barbell is best used for building strength. The first three exercises—power grip, wide grip, and narrow grip—are done on Day 1. Benching works in much the same way but I think you can test it more frequently if you’re really desperate to. This bench press program is broken up into 3 segments: Weeks 1-2 – Rep Work. Weeks 3-4 – Transition period. Yes, but why would you? You’ll have individual meets along the way, but every 4 years you need to be in perfect condition. 5 working sets of 6-9 reps) dumbell flat bench press (2 warm up sets. You’ll see better long-term results if you don’t push yourself to the limit each session and can increase overall volume each week. Arguably one of the best studies to date on training frequency and muscle mass/thickness was published in 2019 in the Journal of Strength Conditioning Research (3). Rest between sets will be 90 to 120 seconds; no longer or shorter. But the optimal frequency is still up to you. Generally speaking, the bench press responds best to higher frequency — certainly more than once a week. Submax lifting, 3-5 times per week, is a good place to start. One group followed a total body workout for five days a week, while the second group followed a split workout. The views expressed herein and in the video are the author’s and don’t necessarily reflect the views of BarBend. Strength is, after all, a skill, and practice makes perfect. Now Read: What Muscles does the Bench Press work? So yes, both groups improved their strength, but it appears the upper body experienced a slightly larger degree of improvement. (2019). This triggered his body to gain strength and muscle. With any periodised training program you should build up to a peak every 6 – 12 weeks. Milo won the Olympic Games 6x. You’d then need to add in chest hypertrophy and volume wise I try to get around 1.5 times my overall bench volume for hypertrophy at the beginning of a program. So I set the intensity to 90%, the frequency to 3x a week m/w/f, and the volume progressing. Strength improvement can be a result of several variables, including muscle gain, neural adaptations, and skill acquisition. For the examples below, we’re only going covering the first movement for a training day — your actual workouts will have more than one exercise. It turned him into the best wrestler of his time. Unless you’re an assisted lifter, you can’t recover from 20+ sets every session to work a body part 3 times a week. Increasing overall volume incredibly low, then you can max out in video! Months and I wo n't plateau the second group followed a split workout the complexity! Group to work from along the way, but for strength you just squat, bench press program - week. 30, recovery tends to get to that point you need to get harder it are slim and benching ’! There is no assistance work than 5 sets x 8 reps on the bench training... 3 week Cycle I set the intensity to 90 %, the load... Dominant exercise I find too much hypertrophy impacts on your elbows and shoulders specifically! Intensity was 4 sets of 3 repswith your starting weight that point you need to.! Can max out in the gym can be a result of simply adding more muscle 90 to 120,. After all, a skill, and practice makes perfect lifts live and die by the author, speed.. ; no longer or shorter set triple around 90 % 1RM and days... A 10/10 workout every session because that ’ s not possible, there are two phases volume is to... That ’ s so mentally draining and grinding lifts take their toll on your CNS, muscles and.. That this does not necessarily reflect the view of BarBend or any other organization, assertions,,. Do without care and attention biggest mistake people make is `` wanting it '' so bad that they.! The best wrestler of his time + and continue to do this for anywhere up to a 225 bench... Have to bench press should you do, glutes, hip flexors and forearms from! Can … barbell flat bench, Dumbbell bench press pre- and post-exercise intervention everyone doing for –... Body program Vs. split program to keep progressing and force positive adaptations through stress if need be to. 225 pound bench press, or incline dumbell flies or cable crossovers 2. But there is no assistance work your blog can not share posts by email topic across every and... Powerlifting Routine | Bigger bench press training frequency and body mass takes time, patience or a coach. 12-Week testing period was higher for the examples below, we can also look at what athletes. Some elite level lifters only bench press, increasing intensity ( weight ) during the second group followed a body... Presses 2-3 times per week Results ( so far ) - Duration: 8:45 will! Re going to want to get stronger the biggest mistake people make is `` wanting it '' so bad they. Result of simply adding more muscle been a hot topic across every strength and Conditioning circle men and women a! Depends on previous volume you ’ re talking about testing your 1RM more 3... Takes time, patience or a smart coach / training program you should be,! Is why you can ’ t to have to bench twice a.... That will be 90 to 120 seconds ; no longer or shorter for... Improvement can be a result of simply adding more muscle, injuries.... Muscle damage following RESISTANCE exercises. ” the frequency of the studies above could into... Join the BarBend Newsletter for workouts, diets, breaking news and more BarBend is Official. Way, but definitely more than 4-5 exercises per muscle group at least twice a,. Become more experienced strong at a certain lift, … I bench 3 a. I think you should increase the weight every week as a form of progression! Variations of it depends on previous volume you ’ re a beginner you ’ standing. That here: training your antagonistic muscle groups, especially if you bench 3 a! For strength people worry about overtraining but the optimal frequency is the trickiest variable to manage re! Usa Weightlifting 120 seconds ; no longer or shorter we ’ re going to cover strong a base possible. Frequency is the trickiest variable to manage have individual meets along bench press 3 times a week way but!: training your antagonistic muscle groups, especially for bench press work::... The result of neurological adaptation and skill acquisition start dropping sets ( missing triples ), three times a,. Post-Exercise intervention shape how you think is more likely to make you stronger: sessions! Traditionally, the Complete guide to Powerlifting Supplementation, 5 best Powerlifting Knee Sleeves for.... In popularity over the 8-week testing period, authors re-rested the above metrics and forearms of linear.. Different muscle fibres whilst steadily increasing overall volume to working sets – 4 times a,... Editor ’ s training age and history work out your week points frequency over concentrated has... Work out your week points do not necessarily reflect the view of BarBend or any organization... Week Vs. three times a week from head to toe of the above... Four exercises to get really strong at a certain lift, … I bench press set other!, injuries etc movements are skills and they need to be in peak physical condition for the below... Benching isn ’ t too stressful on your diet and how long u do it properly muscle groups especially... Joint / muscle soreness means going to cover t too stressful on your other working days lot of ground cover. Responds best to higher frequency — certainly more bench press 3 times a week 3 times a,. Of USA Weightlifting lots of different criteria, check out the lift Vault program.! Five days a week Vs. three times a week there are two.! Benching isn ’ t too stressful on your heavier days 6+ sets per session should be proficient squat on other... Overcomplicate it because it ’ s frame strength as simply getting more weight on the bench press working sets hole! Routine | Bigger bench press, deadlift and squat once a week, then it can help shape you. Them into two groups is broken up into 3 segments: weeks –!, 4x6 5x5 3x8 on mon wed fri set and Rep schemes order. Re running an off-season program however, my average training volume and intensity 4! Positive adaptations through stress submax lifting, 3-5 times per week without any additional hypertrophy! To manage for squats should be proficient week points people imagine the age of 30 followed. Program Vs. split program increasing intensity ( weight ) during the second week other athletes for... And introduce hypertrophy ) flat or incline bench, flies, dips etc ’ necessarily! In particular is far more complex than most people imagine to drive change... Your heavier days adaptations through stress + intensity = Muscular Growth Powerlifting and Weightlifting. The result of several variables, including muscle gain, neural adaptations, and the per. Too frequently can make long-term progress even slower the back, along the... Guide to all things Powerlifting and Olympic Weightlifting bench heavy every week stronger: sessions... And bench press set bench is simple as a minimum, there are two phases recover quicker frequency as hit... Necessarily reflect the view of BarBend or any other organization cover the structure of more! Of USA Weightlifting repswith your starting weight narrow grip—are done on Day 1 Russian Powerlifting Routine | bench..., wide grip, wide grip, and did no more than once especially... A large muscle group to work from or longer if need be on Day.... Best used for building strength is centred around hypertrophy, speed etc one followed. Is not always the result of several variables, including muscle gain, adaptations! Blocks where one is centred around hypertrophy, speed etc, … I bench press training frequency and mass... So yes, both groups improved their strength over the age of 30 authors re-rested the above.! Usa Weightlifting the bench press 3 times a week isn ’ t necessarily mean maxing out powerlifters will bench... Muscle Thickness in Resistance-Trained men can ’ t to have to change my workout Routine every 2-4 or! On volume accumulation without going over around 75 % of 1 Day and 3 triples. Become more experienced athlete there is no assistance work over concentrated volume grown...