Bench Press Three Times/Wk?

Bigger Stronger Leaner
41

When I say “light”, I don’t mean high reps. I mean “light” weight for low reps. High reps don’t really do shit for helping you get stronger at low reps, unless you spend a LOT of time getting WAY stronger at them, time which could’ve been better spent (if you’re primarily after strength) getting stronger at LOW reps. It’s basically a speed day. For example, my last week of front squatting looked like this for top set.

Day 1 (Light)
275x3
295x3
315x3

Day 2 (Bench)

Day 3 (Medium)
335x2
345x2
355x2

Day 4 (Off)

Day 5 (Press)

Day 6 (Heavy)
400x3

Day 7 (Biceps)

Repeat. Simple enough?

42

[quote]hungry4more wrote:
When I say “light”, I don’t mean high reps. I mean “light” weight for low reps. High reps don’t really do shit for helping you get stronger at low reps, unless you spend a LOT of time getting WAY stronger at them, time which could’ve been better spent (if you’re primarily after strength) getting stronger at LOW reps. It’s basically a speed day. For example, my last week of front squatting looked like this for top set.

Day 1 (Light)
275x3
295x3
315x3

Day 2 (Bench)

Day 3 (Medium)
335x2
345x2
355x2

Day 4 (Off)

Day 5 (Press)

Day 6 (Heavy)
400x3

Day 7 (Biceps)

Repeat. Simple enough? [/quote]
Benching and curling only… I like it

43

[quote]gregron wrote:

[quote]hungry4more wrote:
When I say “light”, I don’t mean high reps. I mean “light” weight for low reps. High reps don’t really do shit for helping you get stronger at low reps, unless you spend a LOT of time getting WAY stronger at them, time which could’ve been better spent (if you’re primarily after strength) getting stronger at LOW reps. It’s basically a speed day. For example, my last week of front squatting looked like this for top set.

Day 1 (Light)
275x3
295x3
315x3

Day 2 (Bench)

Day 3 (Medium)
335x2
345x2
355x2

Day 4 (Off)

Day 5 (Press)

Day 6 (Heavy)
400x3

Day 7 (Biceps)

Repeat. Simple enough? [/quote]
Benching and curling only… I like it [/quote]

Well how else am I supposed to get ready for lake season?

44

I just spent 3 hrs typing a post of all the contradictions that you have had over your past year here and somehow bumped the reset button so I will not try that again. But I will type the conclusion, You have at some point or another expressed opinions that have made Jake, Ryan, Prof X, Smashing, Csulli, Chris, CT, and a host of others all go WTF? They have all given you advice that you refuted and ignored. Either you are truly a beginner and need to reevaluate whether or not you should be creating your own programs or you are a troll? There is no middle ground. In almost every post you have made, very few people have agreed with much you have said. Yet you keep arguing. In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.

45

[quote]jbpick86 wrote:
In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.[/quote]

That’s pretty funny…

46

[quote]jbpick86 wrote:
I just spent 3 hrs typing a post of all the contradictions that you have had over your past year here and somehow bumped the reset button so I will not try that again. But I will type the conclusion, You have at some point or another expressed opinions that have made Jake, Ryan, Prof X, Smashing, Csulli, Chris, CT, and a host of others all go WTF? They have all given you advice that you refuted and ignored. Either you are truly a beginner and need to reevaluate whether or not you should be creating your own programs or you are a troll? There is no middle ground. In almost every post you have made, very few people have agreed with much you have said. Yet you keep arguing. In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.[/quote]

ok.

47

[quote]buildsomemuscle wrote:

[quote]jbpick86 wrote:
I just spent 3 hrs typing a post of all the contradictions that you have had over your past year here and somehow bumped the reset button so I will not try that again. But I will type the conclusion, You have at some point or another expressed opinions that have made Jake, Ryan, Prof X, Smashing, Csulli, Chris, CT, and a host of others all go WTF? They have all given you advice that you refuted and ignored. Either you are truly a beginner and need to reevaluate whether or not you should be creating your own programs or you are a troll? There is no middle ground. In almost every post you have made, very few people have agreed with much you have said. Yet you keep arguing. In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.[/quote]

ok.[/quote]

People sugar coating it didn’t work. People being frank didn’t work. Maybe someone being a dick to you will get it through although I kind of doubt it.

48

thanks for the responses so far, but i have another unrelated question and i don’t want to cloud up the section so i’ll put it here

i have been in university for 6 weeks now and i was thinking that going to the gym 5 times per week, or 6 times as i was discussing in this thread, might not be optimal in regards to my studies and free time in general now that my life situation is very different. So i was wondering if there is a more time efficient way to achieve same results. which led me to ponder the idea of full body every other day which would be 3,5 workout session in a week compared to 5 or 6

i have been thinking about this for a week or so, but i don’t want to rush into any new idea that i get so before i do anything i would like to listen to peoples results( natrual people) with full body every other day. apparently a couple of old timers recommend it like this guy Leroy Colbert ( Full Body Workout Explained - Bodybuilding Tips To Get Big - YouTube )jason blaha from icecreamfitness(youtube channel) also recommends that sort of approach over any split for most non enhanced people. Lyle mcdonald is against it

i would emply the same progresive increase in volume followed by a " down " period like i am doing now

my exercise selection would probably be something like this

day A, chest and arms focus
bench press
squats
sumo deadlift
t bar row
incline dumbell bench
dumbbell arm curls
lying tricep extension

day B, delts and legs focus
bench press
squats
sumo deadlift
weigthed chin ups
shoulder press
supersett lateral raises - bent over raises
leg press
seated calf press

again, me wanting this change is so that i have a more time efficent method to achieve the same results. i am very happy with the results i am getting right now and the set up as it is now, but i would like more free time now that i have so much studies.

49

[quote]jbpick86 wrote:

[quote]buildsomemuscle wrote:

[quote]jbpick86 wrote:
I just spent 3 hrs typing a post of all the contradictions that you have had over your past year here and somehow bumped the reset button so I will not try that again. But I will type the conclusion, You have at some point or another expressed opinions that have made Jake, Ryan, Prof X, Smashing, Csulli, Chris, CT, and a host of others all go WTF? They have all given you advice that you refuted and ignored. Either you are truly a beginner and need to reevaluate whether or not you should be creating your own programs or you are a troll? There is no middle ground. In almost every post you have made, very few people have agreed with much you have said. Yet you keep arguing. In one thread you managed to unite Prof X and Ryan on nutrition. That should be enough of a flag right there.[/quote]

ok.[/quote]

People sugar coating it didn’t work. People being frank didn’t work. Maybe someone being a dick to you will get it through although I kind of doubt it.[/quote] stop getting so mad over a internet forum

50

So now you’re gonna bench, squat, & deadlift every other day, is that right?

You’re in college, how do you not have time to lift 5 days a week?

51

[quote]usmccds423 wrote:
So now you’re gonna bench, squat, & deadlift every other day, is that right?

You’re in college, how do you not have time to lift 5 days a week? [/quote]

Yeah i know what reputation university has, that its a bunch of bros partying all the time, maybe with some studies i don’t know, but with mine i don’t have time for such things, there is a lot to do in order to keep up and you can’t get drunk and waste one or two days doing nothing, you’ll fall behind. our math book is over 400 pages and thats only for half the year

it was much easier back in high school, where you just go to school, go train and go home, and maybe study a little before a test and there you go.

52

[quote]buildsomemuscle wrote:

[quote]usmccds423 wrote:
So now you’re gonna bench, squat, & deadlift every other day, is that right?

You’re in college, how do you not have time to lift 5 days a week? [/quote]

Yeah i know what reputation university has, that its a bunch of bros partying all the time, maybe with some studies i don’t know, but with mine i don’t have time for such things, there is a lot to do in order to keep up and you can’t get drunk and waste one or two days doing nothing, you’ll fall behind. our math book is over 400 pages and thats only for half the year

it was much easier back in high school, where you just go to school, go train and go home, and maybe study a little before a test and there you go.[/quote]

I’m not trying to bust your balls, but I’ve been there and I know you’ve got time especially if it’s your first year and you aren’t working.

What time do you wake up? How many classes do you have? How many days do you go to class? Are there breaks between them? Are you working? How much time do you watch TV/play video games?

These are all question you should ask yourself and then figure out if you can prioritize to make room for 5-6 days of training (we are literally talking about 6-10 hours a week here).

I would not advise benching, squating, & deadlifting every other day. Especially with all the other stuff you want to do on top of that. Your CNS won’t be able to handle it for long unless you’re pussy footing around in the gym. In which case you’re wasting your time anyway.

53

[quote]buildsomemuscle wrote:
thanks for the responses so far, but i have another unrelated question and i don’t want to cloud up the section so i’ll put it here

i have been in university for 6 weeks now and i was thinking that going to the gym 5 times per week, or 6 times as i was discussing in this thread, might not be optimal in regards to my studies and free time in general now that my life situation is very different. So i was wondering if there is a more time efficient way to achieve same results. which led me to ponder the idea of full body every other day which would be 3,5 workout session in a week compared to 5 or 6

i have been thinking about this for a week or so, but i don’t want to rush into any new idea that i get so before i do anything i would like to listen to peoples results( natrual people) with full body every other day. apparently a couple of old timers recommend it like this guy Leroy Colbert ( Full Body Workout Explained - Bodybuilding Tips To Get Big - YouTube )jason blaha from icecreamfitness(youtube channel) also recommends that sort of approach over any split for most non enhanced people. Lyle mcdonald is against it

i would emply the same progresive increase in volume followed by a " down " period like i am doing now

my exercise selection would probably be something like this

day A, chest and arms focus
bench press
squats
sumo deadlift
t bar row
incline dumbell bench
dumbbell arm curls
lying tricep extension

day B, delts and legs focus
bench press
squats
sumo deadlift
weigthed chin ups
shoulder press
supersett lateral raises - bent over raises
leg press
seated calf press

again, me wanting this change is so that i have a more time efficent method to achieve the same results. i am very happy with the results i am getting right now and the set up as it is now, but i would like more free time now that i have so much studies.[/quote]

If you are absolutely determined to try that type of volume, bing the Reg Park 5x5 and try that. Read the whole thing, not just the program. It is an ass kicking workout and similar to what you have there. It also takes 2-3 hours.

54

Considering your history you threshold for intense workouts is pretty short. Maybe if you tried starting strength or Stronglifts, you could gain that strength you need. Just throw in some Pullups at the end or in the morning, a curl session on the weekend and your are good to go.

55

[quote]RATTLEHEAD wrote:

[quote]Mad Martigan wrote:
My guess is you already decided to bench 3x a week before you even posted, and you were hoping everyone here would tell you what a neat idea that was.
[/quote]

This was exactly the same case with his last thread too.[/quote]
That’s the main reason I went ahead and gave him a detailed strategy of how best to accomplish his primary goal of 3X/wk, secondarily almost for sure give increased pressing strength as well. I DIDN’T get my panties all in a bunch over my assumptions about this guy though, just tried to give solid advice on how to achieve his goal.

56

[quote]usmccds423 wrote:

[quote]buildsomemuscle wrote:

[quote]usmccds423 wrote:
So now you’re gonna bench, squat, & deadlift every other day, is that right?

You’re in college, how do you not have time to lift 5 days a week? [/quote]

Yeah i know what reputation university has, that its a bunch of bros partying all the time, maybe with some studies i don’t know, but with mine i don’t have time for such things, there is a lot to do in order to keep up and you can’t get drunk and waste one or two days doing nothing, you’ll fall behind. our math book is over 400 pages and thats only for half the year

it was much easier back in high school, where you just go to school, go train and go home, and maybe study a little before a test and there you go.[/quote]

I’m not trying to bust your balls, but I’ve been there and I know you’ve got time especially if it’s your first year and you aren’t working.

What time do you wake up? How many classes do you have? How many days do you go to class? Are there breaks between them? Are you working? How much time do you watch TV/play video games?

These are all question you should ask yourself and then figure out if you can prioritize to make room for 5-6 days of training (we are literally talking about 6-10 hours a week here).

I would not advise benching, squating, & deadlifting every other day. Especially with all the other stuff you want to do on top of that. Your CNS won’t be able to handle it for long unless you’re pussy footing around in the gym. In which case you’re wasting your time anyway. [/quote]

you think in 6 weeks i hadn’t asked myself that? my consensus was that i want more time to actually relax but i’ll continue with what i am doing and see how things float,

seems i need to point things out 10 times for it stick on here. the full body routine was just something i was pondering

57

Whatever dude, good luck.

58

[quote]BulletproofTiger wrote:

[quote]RATTLEHEAD wrote:

[quote]Mad Martigan wrote:
My guess is you already decided to bench 3x a week before you even posted, and you were hoping everyone here would tell you what a neat idea that was.
[/quote]

This was exactly the same case with his last thread too.[/quote]
That’s the main reason I went ahead and gave him a detailed strategy of how best to accomplish his primary goal of 3X/wk, secondarily almost for sure give increased pressing strength as well. I DIDN’T get my panties all in a bunch over my assumptions about this guy though, just tried to give solid advice on how to achieve his goal.[/quote]

Is it lonely up there on your pedastal? (That’s a joke - just so you don’t get your panties in a bunch :wink: )

I’m chill, bro. But, I don’t really see how you can give anyone training advice without knowing a lot more about them, their history and their current training program.

OF COURSE, anyone could bench 3x a week. The question is should BSM, and without more information, I don’t see how we can be expected to give an intelligent answer.

59

[quote]Mad Martigan wrote:

Is it lonely up there on your pedastal? (That’s a joke - just so you don’t get your panties in a bunch :wink: ) [/quote] Abso-freakin-lutely

[quote] I’m chill, bro. [/quote] Will you be my friend lol

[quote]But, I don’t really see how you can give anyone training advice without knowing a lot more about them, their history and their current training program.[/quote] Abso-freakin-lutely

[quote] OF COURSE, anyone could bench 3x a week. The question is should BSM,[/quote] We should be asking ourselves daily WWBSMD? I’m just joking BSM, no offense

[quote] and without more information, I don’t see how we can be expected to give an intelligent answer.
[/quote] True. You got any more info OP?? I know you love sucking in tid-bits of info, but so do we, so lay it on us. ← no homo

60

“WWBSMD?” My new mantra.