According to the legend, Milo from Croton trained for the Olympics by carrying a calf each day. The various lifts live and die by the law of the jungle: they compete against each other. Iâve started to do much more volume instead of grinding presses 2-3 times a week. The fourth exercise, the dumbbell bench, is ⦠High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. Romanian Deadlift can ⦠We’ve written about workout frequency from a broader standpoint on multiple occasions with articles like “Is there an optimal training frequency?“, “How to individualize training frequency,” and many others, but again: the frequency you can (or perhaps should) train the bench press seems to be different to the ideal frequency for training lower body lifts. If you have a competition in 12 weeks, you’re going to want to (almost) max out after 10 weeks. 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. 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. With any periodised training program you should build up to a peak every 6 – 12 weeks. For the examples below, we’re only going to cover the structure of the first movement for a training day. Absolutely. Retrieved 18 October 2019. So I set the intensity to 90%, the frequency to 3x a week m/w/f, and the volume progressing. Unless you’re an assisted lifter, you can’t recover from 20+ sets every session to work a body part 3 times a week. You’ll have individual meets along the way, but every 4 years you need to be in perfect condition. So if you kept the overall volume incredibly low, then you could, but why add in unnecessary days in the gym? The first group trained twice a week, while the second group trained three times a week, and similar to the study above, volume was equated for and made equal. 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. But donât avoid it if your Bench Press is stuck. 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. 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). If you’re looking to take powerlifting more seriously or benching is vital for your sport, then you’re going to need to increase overall volume and intensity over time. To search through all programs based on lots of different criteria, check out the Lift Vault Program Library. So how many times per week should you bench press? But this is easy compared to the mental and CNS fatigue you’ll experience when you increase your deadlift frequency (or squat frequency). It depends on previous volume you’ve accrued through training, how much you have bench pressed before, injuries etc. If you utilise a form of daily undulating periodisation, The Complete Guide to Powerlifting Supplementation, 5 Best Powerlifting Knee Sleeves for Squats. NFL Combine Bench Press Program - 3 Week Cycle. The same applies to bench pressing. The exercises you see everyone doing for chest – incline bench, flat bench, dumbbell bench, flies, dips etc. Have you had any previous shoulder or chest injuries. 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 ⦠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. But what I have been doing lately is volume progression. 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. 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). 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). 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. But upping your training frequency is the trickiest variable to manage. If you bench 3 times a week then 4-5 sets per session is probably enough. As a beginner get in there and have some fun and work out your week points. Remember: Frequency + Volume + Intensity = Muscular Growth. BarBend is the Official Media Partner of USA Weightlifting. This is why you can typically increase your frequency as you get more experienced. LWW. 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. Some do 5. Because deadlifts are such a leg dominant exercise I find too much hypertrophy impacts on your heavier days. So it takes time, patience or a smart coach / training program to do it properly. It’s the same across any sport. If you decide to bench twice a week then 6+ sets per session should be proficient. 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! 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. Over the last two decades, training frequency has been a hot topic across every strength and conditioning circle. And you should. If you’re running an off-season program however, the weight is less important. Two a week is probably sufficient. 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%. 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. How many sets of Bench Press should you do? 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. 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. The calf grew bigger which increased the weight he carried. It’s influenced by general muscle hypertrophy, diet, current lean body mass, sleep, and much more can play a role. I like to think about it this way: how many times a week do you need to swing a golf club to be great? 5x a Week Full Body Program Vs. Split Program. Don't be doing 3x10 3 times a week, you will be too sore. Each s⦠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. If you’re a beginner and deadlift and squat once a week, then you can afford to bench twice a week. 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. 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. Impossible to answer unfortunately, but if you stick to 4 â 6 sets per session of actual bench pressing for powerlifting or powerbuilding then you wonât be far wrong. Periodisation and peaking cycles are designed with 1RM in mind. A taxing leg workout will almost certainly involve squats and could take into account quad and hamstring accessory work. Authors assessed lean tissue mass and 1-RM strength for the squat and bench press pre- and post-exercise intervention. Author’s Note: Again, the above are just examples for programming bench press frequency when trying to improve upper body strength and mass. This may sound like too much, but there is no assistance work. This site uses Akismet to reduce spam. Rotator cuff injuries are so common when benching and without an equally strong back you can’t create tightness required for a true 1RM. If you are unsure of your current max, use the bench press calculator to help you guestimate. But benching heavy doesn’t necessarily mean maxing out. I do close grip floor presses once a week, 4 ⦠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. In this study, authors had 29 untrained men and women follow a 6-week full-body training program and split them into two groups. World records, results, training, nutrition, breaking news, and more. Niggles feel like they go on for ever and joint / muscle soreness means going to the gym can be hard. 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). If strength is increasing, then generally, muscle thickness will as well. Outside of that study, we can also look at what other athletes suggest for bench press training frequency and strength. Plenty of programs will get you stronger benching once a week or several times a week because strength gain for one exercise will depend on multiple factors, and if your numbers are increasing on a week-to-week basis — whether it’s weight, volume, intensity, or another metric — and you’re doing the right accessory exercises, then there’s an argument to made that you’re getting stronger. Remember, strength is not always the result of simply adding more muscle. 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. Strength gain is interesting because it’s a variable that will be highly relative to one’s training age and history. Almost certainly. 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. It turned him into the best wrestler of his time. 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. You can find out more about that here: Training your antagonistic muscle groups for benching. In terms of programming for frequency and adaptations, I think it’s important to rank training variables in a hierarchy fashion once you figure out your ideal training frequency. 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. 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