Training Heavy for the Lower Body Only

Training Beginners
1

I have a question. I have been reading some articles that says that the bench press is not that great an exercise so I was thinking of not training as heavy as I do now for the squat/deadlift i.e I would only train it for 8-12 reps and reserve all the low reps/high weights for only the squats and deadlifts. Does this make sense ? Thanks

Basically I was thinking of training like this twice a week

Main Exercise
Squat or deadlifts

Assistance Exercise
2 sets of bench press
2 sets of barbell Rows
2 sets of Overhead press
2 sets of Lat Pull
2 sets of back exercises
2 sets of abs

What do you all think ? Any opinion ?

teotjunk

2

Not a great exercise for what? What are your goals? How long have you been training? How many days a week will you train? Just a few things to answer. All in all it is fine as a general template. It is almost too general in my opinion but without the answers above it is tough to say.

3

Link to the article please?

As far as your training regimen, as long as you’re squatting, deadlifting, and balance your pushing and pulling, you’re okay in my book. But if you really want to excel, do someone elses program. Coaches draw from an immense amount of experience and have put together their best effort to provide programs that work. Why reinvent the wheel?

4

Maybe a squat/bench/deadlift program would appeal to you. I can’t seem to think of any offhand, but it’s a concept I’ve run across. Basically, squat-based day, rest, bench-based day, rest, deadlift-based day, rest, rest. Or something like that.

5

Huh? Bench not a good exercise?

Are you talking about BB versus DB? Some people respond better to the latter (myself included), I alternate between the two.

6

My plan is to train twice a week this way

Session 1

Squats 3 Sets of 8-12 reps

Lunges 3 sets of 8-12 reps

Bulgarian Squats 3 sets of 8-12 reps

Assistance Exercises (8-12 reps)

2 sets of bench press
2 sets of barbell Rows
2 sets of Overhead press
2 sets of Lat Pull
2 sets of back exercises
2 sets of abs

Session 2

Deadlifts 5 reps at 85%
5 reps at 80%
5 reps at 75%

Front Squats 3 sets of 8-12 reps
Stiff Leg Deadlifts 3 sets of 8-12 reps

Assistance Exercises (8-12 reps)

2 sets of bench press
2 sets of barbell Rows
2 sets of Overhead press
2 sets of Lat Pull
2 sets of back exercises
2 sets of abs

I have two questions .

1 Is there an overemphasis on lowerbody at the expense of upper body ?

2 Is it excessive volume ?

teotjunk

7

I don’t think you’re overemphsizing the lower body. You’re doing roughly 10 sets for both upper and lower body.

I also don’t think it’s excessive volume- only 21 sets (or so). Should probably take you about an hour to burn through.

Looks good, actually.

8

My only concern is that I am only training heavy for the deadlift (at over 80% of my one rep max). Most programs I see are involve training at over 80% for both the deadlift/squat and the bench press

teotjunk