Reddit bench 3x a week I seem to respond to high intensity, high frequency training, I This, but keep in mind if people are doing full body 3x a week it'll usually look like this: Bench-heavy Bench-light Bench-moderate This way, the lifter can hit a light technique day, and have two full working set days, just like you're asking for. Aug 10, 2015 · Either one works. They both used the same (heavy) weights every time. I have seen good results for the most part, my back has exploded in size, however my chest is seriously lagging. Jul 18, 2014 · I like to have the weekends off. I've never seen or done a full body workout before as far as I remember. 2 days squatting Jan 23, 2015 · I bench and close grip bench 3x a week, plus an overhead press 2-3x a week. There are many 3x a week bench programs in existence but a lot of beginner programs only have bench twice Ben Pollack (WR holder) suggests 3-4 sessions per week is best for bench. Started at 120x5, and today did 160x5. Every day you train you will be hitting the muscles involved in bench with assistance exercises. Jul 18, 2022 · 10 votes, 12 comments. Shoulders and elbows feel great as long as I keep up with massage and stretching. only problem with that bench is the synthetic leather smells a bit for the first couple of weeks. Don't be stupid and do just bench, curls and abs all day every day. You'll create so many muscle imbalances. Face pulls will be your friend. I’m 5’9 140lbs and I just started lifting weights about 3 months ago. Will do something like 345lb x 4 reps 325lb x 4 reps 250lb x 11 reps (very slow eccentric) 195lb/205lb for 12 reps, drop set for 3-5 reps @ 5/10lb lighter. Mar 21, 2022 · How frequently do you bench now? Only thing is if you're going from once a week to 3 times it can not only be an agressive jump but you'd also have to reconsider how you approach bench training. Same split. Its essentially a modified PPL split. I was thinking about doing the same PPL routine however, on one of the Pull days I replace a couple of the exercises with chest, while still doing some pull that day. Jul 2, 2015 · Imo if you suck at OHP technique you can totally do it after bench as the weight should be very low anyway (like, not imediatly after, but with 1-2 exercises inbetween). a 3 day powerlifting program with legs once a week is unfortunately oxymoronic -- if your focus is strength, you'll be doing legs at least twice a week. Sep 9, 2016 · Ok yes yes I know "FOLLOW TEH PROGRAM". I think 6 might be a little much. I started with just the bar at first so now 12 weeks in I should be doing 165, but the max weight I can bench is 140. Nov 25, 2016 · Benching 3 times a week is fine. 5kg. Day 1 is 3s, d2 is 5s, d3 is 5/3/1 Bench 3x week same as squats Deadlift is Lilliebridge method Offseason I'll do body part splits and hypertrophy based with lots of assistance, however my strength day is 5/3/1 based for my bench/squat/deadlift. OHP and Bench both work triceps and (different) delts, but they are definitely different exercises. Upper Push Week Sample Monday: A. found out my lower body strength increased a lot but my bench stayed the same. I hit 80 for a single during training but I failed it on the day of testing the deadlift increased a lot because I found out I was deficit deadlifting the whole time as my 20kg plates were 39cm instead of 45. the ones I hit 160 on Oct 28, 2022 · I have been doing a 6x a week PPL routine for over a year now. I don't bench 3x a week because benching 5-6x a week gets me bigger results. It’s a lot of bench volume but so far so good. Is it fine to bump it up to 3x 5x5 bench a week? Sep 9, 2019 · Your best bet would be to find a program that already has bench 3x a week planned for it though. Chest, back and legs still get 2x per week, and I break up shoulders, arms and abs into 3x per week. I know leg gainz won't be huuuuge, but with 2x herniated discs and a small homegym with a bench and such I focus more on giving my upper body some love. 3x a week! over training. Two of my friends bench double their bodyweight; one would bench 3 times a week, the other twice a week. I just can't stay healthy and do that. Benching three times a week over the same period, my bench went from 280 to 320. I'm progressing pretty well on GZCL style programming 3 days/week and I have a squat day, a bench day, and a DL day. Damn, that's crazy. I feel though that my Bench is severely lagging. Ive found my larger muscle groups need just a bit more recovery to mitigate fatigue, especially when I work up to higher volumes later in my May 14, 2013 · I'm following the big 3 routine from Andy's site, basically squat, bench, deadlift every workout, 3 times a week. I used to increase 10lbs each week but I can’t keep up at that pace anymore. Oct 31, 2021 · I think he’s getting downvoted because OP doesn’t state his goal and is only asking for an approx maintenance and we’re on the Leangains sub which sidebar routine pretty much advocates for this style of training. Mar 30, 2021 · I enjoyed this program a lot. So I'm gonna say do the program! You'll enjoy it :) I've done this program for flat bench, incline bench and I want to try this program for Aug 17, 2017 · I do them 6 days a week: lateral raises, front raises, cuban press, the reverse motion (like throwing a ball, for subscapularis), hands turned over raises for supraspinatus, bent over for posterior delt and a little bit of rhomboid. If you mix rep ranges obviously those will change as you will have to go lighter on a 8's day than on a 5's day. An example of this structure would be: Workout Sample: (In no particular order) A. Jun 3, 2015 · Meet prep- Squat 3x week all back squat, running a cycle of 5/3/1 all in one week. I kind of do half powerlifting, half bodybuilding, although I was surprised to hear a lot of powerlifters include volume. You don’t necessarily need to be in the gym for more than 30 mins 3x a week if you’re dieting or trying to maintain and can just hit a top set or two to Sep 21, 2015 · Incredible response! If I could Unidan you I would, but I only have 1 account. Sep 30, 2022 · 3x Paused Barbell Bench Press: 8-12 Reps 3x Bodyweight Chin-Ups: 8-12 Reps 3x Paused Incline Barbell Bench Press: 8-12 Reps 2:00 Rest Time 3x One Hand Chest Supported Cable Rows: 8-12 Reps 1:30 rest time 2x Overhead Cable V-Grip Extension: 8-12 Reps 2x Dumbbell Bicep Curl: 8-12 Reps 2x Triceps Cable Push Down: 8-12 Reps Aug 30, 2016 · I've been squatting 6 times a week all summer, squat went from 365 to 420. i ended up having to put a towel Oct 21, 2022 · Leaving aside your requests, 3x a week while cutting is pretty low frequency -- your muscles need growth level stimulus just to mitigate breakdown. I trained this way until very recently when I (again) reached around bw at bench at ~40% bw OHP, I then realized I won't be able to lineary progress in both if I wont split the days. Jul 9, 2019 · That will allow you to emphasize different movement patterns at different times of the week while still working the entire body. I like it a lot. May 22, 2024 · Hey guys, been doing the 3x a week bench program, and I'm on week 3, and so far on both AMRAPS I've hit 9 reps, which means I have to bump up my max 5lbs. Dec 26, 2022 · I’m currently in week 2 of 4 of Stronger by Science’s Bench 3x Int High. 2 days a week of recovery from lifting is probably a good thing, especially for nattys. To be more specific, I am currently To bench 5x or 6x a week? You bench with the intensity you can best handle for maximal gains. These probably aren't "optimal" programs, but I'm not Jan 20, 2014 · Sure but you better deadlift and squat 3x a week then also. I am getting stronger fast Posted in r/powerbuilding by u/Relative-Let8376 • 6 points and 32 comments Jun 22, 2008 · Before I used to bench 3 times a week but I changed so I can do ripptoe's routine. The other weeks were pretty easy. I ran the candito advanced bench and that's just 3x3 5 days a week, really low volume but spread across the whole week so it doesn't kill you. 6 light sessions using like 60% of your max a week could work, but from a powerlifting perspective that would not be ideal. I’ve combined it with a 2x deadlift and 2x squat program. (even if it's deadlift day) Dips/Push-Ups/Dumbbell Presses/Tricep Extensions all help your Bench. I typically train 4-5 days a week. Jul 3, 2013 · My understanding is that higher frequency is better for beginners, hence a 3x/wk full body routine for novices. I currently do 3x upper body workouts a week with a few legexercises here and there, and I've just told myself to trust the process, bulk, and see where it leads me. EDIT: it's 6 days a week as that's usually how many times I lift weights. Here's the thing tho, on SL you Squat 3 times a week, which is more than you do anything else on the program. And Squatting 3 times a week has definitely improved my squat (From 130x5 when I started to 3x5@210 today). this Apr 17, 2020 · 5/3/1 has daily push assistance. Before I started week 1, I tested my 1rm of bench at 127. Deadlifts will get you the best results if you're a newbie and want to get big. Monday: squat, bench May 13, 2012 · Get app Get the Reddit app Log In Log in to Reddit. hello everyone! unecessarily long post ahead: i wanted to drop a quick review of the first cycle i've done of Greg Nuckols' intermediate 3x a week bench program (medium volume version). Upper Pull C. Dec 18, 2023 · I reached this pr just training bench in the bodybuilding style for 7-8 reps close to failure and was able to add around 2kg to my max every month. Depends if you're going for hypertrophy, strength, or a mix. There are plenty of beginner programs that have 3x fullbody work outs. For me, if it's pure Dec 4, 2024 · I know there are many factors that play a role into getting to 315 so apologies for the very general question. My former supervisor was a NE champ at bench/former marine, Jan 22, 2021 · introduction: . Additionally, there are plenty of 2x (and even some 3x) frequency programs in 5/3/1 Forever where you actually hit the Bench Press multiple I don’t like the bench press because I’ve seen way too many shoulder injuries and it’s not a movement seen in nature. Each day is a push, a pull, and a legs exercise, and maybe some accessories. Decreasing frequency from 3 to 1 day/wk (33%) is pretty drastic. Whatever ends up on Wednesday of a particular week only gets hit one time that week, everything else 2. If you consider a "standard" PPL program is 3x8-12, 2x per week, And HST is more like 2x8-12, 3x per week, it comes out to the same volume for individual exercises per week. Dec 4, 2014 · Mainly asking as my chest is really lacking, as i work them 2x or 1x week as per ICF 5x5, i was thinking of bumping it up to 3x a week, but the general consensus seems to be against 3x/week chest. Lately I've been finding that on tuesday (i workout sunday, tuesday, thursday), I'm unable to do 4 reps of DL, first work set. Has Rippetoe ever said anything about replacing it with overhead 3x/week? He’s said that weighted dips are a good replacement, but I’d rather spend that extra day gaining on the press instead. especially week 2 squats lol. Just make sure you keep the intensity down and don't grind any of the sets out. Couldn't that be said for deadlift and squat? I guess to me it doesn't make sense that you only work chest and side delts 1-2x/week but much larger leg muscles 3x/week. I wouldn't recommend going for 6 days a week straight from 3 either. Expand I went into it knowing I was going to put in 3x a week on it i bought it just so i could do dumbbell press on a bench. Pull lots and build those bowling ball shoulders. Lower Push B. I bench twice a week. Sure, hard work and consistency will get you results, but you should at least consider dropping frequency to twice a week first. I've been going to the first page of the spreadsheet and increasing my max there, but I notice that in the 3x INT program the max already increases by 5lbs weekly. Though my friend who benches 3 times a week would be weaker on May 13, 2017 · Depends if you are varying rep ranges, or just intensity. You should only do your chest once a week, other wise you will May 22, 2013 · Do you have any suggestions on the general layout (reps, sets) if I was to bench 3x a week? Sorry if this is incredibly general. Nov 27, 2014 · Working on a lift only once per week is simply not enough volume or frequency for a beginner/intermediate. Feb 8, 2023 · It's for my father, he is 52y, goes to the gym 3x a week on mondays, wednesdays and fridays. If someone could at least tell me the core points behind it (low or high rest time, if it prioritizes compound movements, and so on, what goes behind it), or tell me where to look it online (I'm from Brazil, Mar 6, 2020 · So I’m a pretty scrawny 16 year old boy. As long as you know your limits (being able to manage your soreness) you can bench almost everyday. I've seen nSuns mentioned already, but you could also look at doing just the bench portion of a Sheiko program if you don't mind something different. Mar 29, 2020 · I'm doing a hypertrophy program right now with different frequencies for muscle groups. I am still in the beginner progressions. Squat (Lower Push - Quad emphasis) Aug 21, 2020 · Week 3 was definitely really tough so I would say be careful. Has anyone had any experience with Pressing maybe 5-6x every two weeks? I have a terribly weak upper body and my press is Best shape I've ever been in was late 30s, doing three days a week, full body, mostly focused on compound barbell lifts to save time in the gym. . I wanted to try out something more serious and went with Greg Nuckols 28 programs 3x a week bench intermediate high volume program. I bench 3x a week doing 5 sets of 5. If you're just varying intensity a typical HLM split is 5's heavy ~70-85% of 1RM, and then light day -10%, and medium -5% of heavy day. If I could bench heavy 4x a week or more like u/BenchPolkov I woukd. Lower Pull D. itzkak nxngmo yzhtcah vdtg iltt mghyrp vkhfw ryzucj trx uglsh