Friend of mine asked me the question of how often a week we should be doing bench. I honestly didnt know what to tell him.
that depends, on how intense one goes and there recovery capabilities. most people can do 2 times a week, with one heavy session and one light session
some have to wait an entire week between sessions why some areblessed that can do 3 ormore sessions
the only way to know is to experiment ur self, personally i think if done properly one can bench twice a week,
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Benching twice a week is definitelly doable. Try to have one day geared more towards heavier stuff and the second day lighter.
Pitiful Bench-Jockey for life
I bench twice a week
5' 11" 160 20 y/o
It depends on a lot of factors:
- What kind of overall routine you are using
- Intensity and/or volume of that routine
- Your individual recovery time
- Your goals
- Your diet and rest
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I usually bench every 5 or 6 days. I'd do a chest/bench day, take a day off, do something that doesn't involve upper body (squats etc), take another day off, then another chest/bench day, then a day off, then deadlifts/back, then another day off etc.
Damn, that sentence is riddled with grammatical errors, my bad.
Bench:240-250, somewhere in that area.
Goal: Lift more, Be Bigger and look Better.
like said above it definatly depends on your intensity.
as of now i only bench once a week, it is so intense and deep of a workout it takes me a week to recover and grow (im usually sore for about 3 days, then use the rest of the 3-4 days to allow my muscles time to grow and strengthen)
i have been contemplating doing a split on my bench were i dont work it as hard to allow me twice a week, with one workout really focusing on the chest and the other workout focusing on the tricepts.
been trying to prep my body/muscles for that as on my tricept/arm day doing some real light bench 135-170lbs for higher reps (>10) so my muscles/tendons get used to it
I bench 5 times a week
Why on earth are you doing that?Originally Posted by dblockspky
There is no t in tricep(s), for future reference.Originally Posted by smokinHawk
Last edited by sCaRz*Of*PaiN; 01-16-2007 at 03:43 PM.
"The only easy day was yesterday."
I usually bench twice, but some weeks only once.
gym lifts: squat: 341lbs, deadlift: 374lbs, bench: 275lbs
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Last edited by sCaRz*Of*PaiN; 01-16-2007 at 05:15 PM.
"The only easy day was yesterday."
What exactly would you qualify as a light bench work out? I mean how much lighter then the heavy work out is it.
Sorry. I meant to edit that after 30 minutes lol. I figured it was so blatantly sarcastic that everybody would understand, maybe I should of said that I benched 7 times a week. As far as for the question. It's really up to your body. The norm for most is twice a week, some pushing it with 3 times. But if you have ridiculous genetics and maybe your taking in 500 grams of protein a day along with other supps. and your body can recuperate from your workout then your benching off-days can be limited due to how fresh your body feels. But i'm gonna take an educated guess and guess that you aren't on any type of ridiculous supps. or the offspring of arnold s. so you probably might wanna stick with benchingtwice a week for optimal progress.
I bench 1-2 times a week.
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