got a bet with a friend at hitting 220lbs (100kg-not that much i know but not been lifting weights long) by early october. I know about diet, proper technique for benching and doing assistance work and neglecting anything muscles or anything, but the question is if i want to focus on my bench particularly, how often can/should i train it to get optimum results. for example given that at the moment i train every other day (although have time to train everyday), should i lift heavy one session and dynamic the next or is this too often. One suggestion i had was training heavy every session and doing dynamic sets on the day where i dont train.
i realise its silly to focus on lift like this but any replies would be really useful
thanks
[quote]dlund wrote:
got a bet with a friend at hitting 220lbs (100kg-not that much i know but not been lifting weights long) by early october. I know about diet, proper technique for benching and doing assistance work and neglecting anything muscles or anything, but the question is if i want to focus on my bench particularly, how often can/should i train it to get optimum results. for example given that at the moment i train every other day (although have time to train everyday), should i lift heavy one session and dynamic the next or is this too often. One suggestion i had was training heavy every session and doing dynamic sets on the day where i dont train.
i realise its silly to focus on lift like this but any replies would be really useful
thanks [/quote]
Smolov Jr. for bench trains it 4 days a week, but it’s a bench specialization program. I’d say that’s about as optimum as you can get for bench. But this is very short term, 4 weeks, 6 if you decide to extend it I believe. If you can’t hit 225 yet, I’d say you need to worry about just getting stronger in general and not go on some special program. Eat, sleep, and an upper/lower split with a focus on back squatting, deadlifting, and flat benching (5/3/1 puts forth overhead pressing instead of a second bench day).
I wouldn’t look into anything too intricate for this. I’d say one moderate-heavy day. A dynamic day could never hurt, just remember that DE days are about the speed of the bar, not so much the weight.
fuck all this shit above. posers. bench everyday bro, its the only way to really get swolz. you think the situation is sitting around waiting for his pecs to tell him when THEYRE ready to go, meanwhile themz fiberz are tryin to shrink themselves? fukz no, with proper nutritionz, he tells them when HES ready to go. and thats every fuckin day bro. every fuckin day bro. just load up on your noxedge. when you run out, hit the spot immediately and get some more saaaan, just tell’em the sitch sent you, itll be all good.
[quote]dez6485 wrote:
bench everyday bro, its the only way to really get swolz. [/quote]
Why not twice or thrice a day? [/quote]
even better bro! sometimes the sitch spends the whole day benching. i wouldnt suggest tryin that though, hez the ultimate swolz, but most of youz could prob bench a couple timez and be st8 wit it
[quote]dez6485 wrote:
bench everyday bro, its the only way to really get swolz. [/quote]
Why not twice or thrice a day? [/quote]
even better bro! sometimes the sitch spends the whole day benching. i wouldnt suggest tryin that though, hez the ultimate swolz, but most of youz could prob bench a couple timez and be st8 wit it[/quote]
From now to early october, do not exercise at all. Dont bench press, dont even drive near a gym. Just eat. Gain 50lbs of shit weight and you will reach your goal.
