should i do a 5x5 both days? cant do max effort b/c i have no one to give me a spot. also, what days? i was thinking saturday and thursday
Just do a different exercise. Close grip, incline, db press, etc...
You can stick with the 5x5 for both or try 3x8 or 3x10 on the second day.
Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)
You can still do 5x5 one day and have a DE day.
I agree that A chest workout does seem a bit unfinished if you don't have a spotter...maybe the OP can ask someone, or set his bench machine accordingly to hold the weights if he happens to drop it.
Even with Creatine I am sore for several days after each bench workout, and that's with only 3 working sets!
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lets say i wanna be a bodybuilder? should i do a 3x8 or 4x8 both days? also waiting on some dumbbells or a squat rack so i can start squatting again.
if you want to bench 2x per week, you will have to make adjustments to both workouts. one being a light day (DE) and the other heavy (ME). what is your goal for benching 2x per week? gain mass, strength, both?
thursday and saturday are too close to each other.
I recently went to twice a week for flat bench after doing it once a week for a year and a half. My flat bench was always progressing really slow. Now i seem to be able to increase the weight quicker every week.
On monday i do the whole normal flat, incline, and shoulder etc routine once a week but repeat just the flat bench only on Friday. I don't go light either.
Everyones different. Only you can find the best way.
Bench technique and propper form is everthing.
failed, I thought you were benching twice per week already? If you do a me and de day, I believe the recommendation is the DE day 72 hours after the ME day, right guys?
Last edited by joey54; 05-11-2008 at 09:44 AM.
weighting 140 lbs isn't a reason that a DE day wouldn't benefit you, but experience could. you have no partners to lift with right now? are you lifting at a gym or at home?
I bench twice a week. One day heavy and one day light. I have pretty good size on me.
I do some variation of bench 3x a week and am making some pretty good gains. Different rep ranges on each day.
you could also, although a sometimes a pain to work out if you don't want to bench 3x a week, include ME RE and DE. I have great success with having DE once a week every week and then the second time I target the movement either do RE or ME. this way you can let your muscles rest for a decent amount of time. i think for an intermediate lifter 3x a week may get excessive really quick and with the aforementioned style (only 2x a week) you have potential for solid improvement with sufficient rest time.
also, don't be afraid of variations of the movements. if you feel like incline bench rather than flat for ME or RE, then do it. If you have a sticking point work on it with the variations. make use of all of the tools you can to get to your goal. it will keep you sane and improve GPP which not only is healthy but can aid your overall goals if planned for correctly (in the sense of diet and rest.)
Last edited by ZenMonkey; 05-12-2008 at 09:39 PM.
There is no set number of days you should wait in between workouts. Do what your body tells you. If your going for purely mass, you should lift that same muscle group again the first day when it is not sore at all. Personally, if I workout hard while going for mass(low reps, heavy weight) I'm sore for at least 5 days(depending on muscle groups). So twice a week for me, would be a stretch but maybe 6 times in a 4 week period. I would tend to agree with who ever said "don't bench twice a week". Diet and rest are equally as important to a great workout and lifting 2wice a week with same muscle group and same intensity could take away from important rest(which is where the muscles actually grow). But maybe y'all are just built better than me.
Last edited by kramericaa; 06-03-2010 at 12:35 PM.