Reddit bench 3x a week. You can do pull ups after every session.
Reddit bench 3x a week So I'm tryna run a 3x week program because I cannot currently afford to hit the gym 5x days a week. This is because these two lifts are the lifts I want to improve on the most and I find 2 times a week isn't enough for me, but also because I just really enjoy both lifts and would prefer to do them more often. I go 3x a week. I'd say depending on how much you want to get the 315 bench, you may want to prioritise it further. I'm currently in the middle of the CBB 16 I reached this pr just training bench in the bodybuilding style for 7-8 reps close to failure and was able to add around 2kg to my max every month. I've got my eyes set on a three I had about the same experience. Not inherently. The 28 programs are made up of squat only, bench only, and deadlift only programs that come in 1x per week, 2x per week, and 3x per week variants, each of which has variants for beginners, intermediates, and advanced lifters. If you really want to bench 3x a week then just add a bench variation like incline or close grip bench after pressing. Rather you want to add more bench volume through increased frequency with a managed level of intensity. Do you have any suggestions on the general layout (reps, sets) if I was to bench My current lifts are as follows: 160 Squat, 175DL, 95 Bench. " -FAQ Get the Reddit app Scan this QR code to download the app now I went into it knowing I was going to put in 3x a week on it, every week, for the rest of forever. From reading his comments on youtube he said that he currently benches 3x a week. The bench program helped me bench 225 more consistently but anything beyond doesn't go up. There are many 3x a week bench programs in existence but a lot of beginner programs only have bench twice a week so that they leave room for pressing. I’m 5’9 140lbs and I just started lifting weights about 3 months ago. You have to practice maxing out though. Workout Recovery is generally fast as like you said you use your legs all the time. Or check it out in the app stores Is it okay to OHP 3x a week? Im having a question related to this,i bench 2 times a week and ohp 2 times, im working out 3 times a week. When im doing both on same day, which exercise should i do first? I had about the same experience. There are many 3x a week bench programs in existence but a lot of beginner programs only have bench twice For your immediate question, benching 3x a week can be fine OR it can be overtraining. Doing all the same things for rows. With that idea, for example, when I do 1 set of the bench press, I count it as 1 set for the chest, and 0. I like to have the weekends off. You'll create so many muscle imbalances. You can do pull ups after every session. I have mostly been doing the 1st option of chest/tris, back/Bis, shoulder/legs 3x a week. I lift heavy but low volume. Benching isn't just laying down and pushing with your arms, it's a coordinated full body lift that takes a lot of practice. i ended up having to It's a 4 week program that progresses from more volume to more intensity, culminating in a 1RM at the end of the four weeks. Or check it out in the app stores but would it be possible to make gains/prevent total shutdown using it 3x a week (say 20mg) pre workout for 4 weeks? the point of it is to increase my bench press and volume the days I do push that way overtime more volume and a higher load For 3x a week, full body is probably your best bet. i recommend doing once per week, ad increasing squats and back accessories since they can be done pretty safely several times per week. I have access to a gym. If I bench more than 225, the bar doesn't go off my chest. I've got my eyes set on a three What he said only maybe a little more gently Your week should look something like this in RPT: Workout Day 1 Squat + Leg accessory (Lifter's choice) + pull ups . Or you could just run a 4 day program, 3 days per week using Upper Lower. For your immediate question, benching 3x a week can be fine OR it can be overtraining. I wanted to try out something more serious and went with Greg Nuckols 28 programs 3x a week bench intermediate high volume program. Your bench press benefits by To avoid major imbalances, I set goals for the number of sets a week I am going to perform for each muscle. Old. You said shouldn’t do squat bench press and deadlift, but I was thinking, you know the strong lift 5x5 program? They implement it in there. I bench 2-3 times a week; 4 sets, light (10-12 reps), medium (5-7 reps), pseudo-max (<1-4), light (exagerated 8-12 Get the Reddit app Scan this QR code to download the app now. just eat and put on like 10 -15 lbs and train bench 3x a week I’m sure you can get there in less than 6 months. If I do any kind of accessory work then I View community ranking In the Top 1% of largest communities on Reddit. This, but keep in mind if people are doing full body 3x a week it'll usually look like this: Bench-heavy Bench-light Bench-moderate This way, the lifter can hit a light technique day, and have two full working set days, just like you're asking for. Don't be stupid and do just bench, curls and abs all day every day. Just let your chest Benching 3x a week is common at the intermediate or advanced levels because you're not maxing out each session, you usually have something like 1 heavy, 1 medium, and 1 light day There are few simple progression models: Linear progression - add weight every session while keep the set x reps the same. So if this week you did 100 kg squat 5x5, next week you do Benching 3 times a week is fine. Say you go with push/pull one day and then legs Okay I have many things to say. I started with just the bar at first so now 12 weeks in I should be doing 165, but the max weight I can bench is 140. If you do a full-body routine three times per week, that means you're training your entire body roughly 12 times per month (144 times per year). My squat and deadlift 1RM increased each time, but my bench stayed the exact same. Like others say, muscles don't always work in isolation, especially in compound movements. Just let your chest have a rest day in between, and you'll be fine. Please see the r/Fitness Wiki and FAQ at Posted by u/Illustrious_Town_924 - 2 votes and 1 comment I've always gone 3x a week. Here's the thing tho, on SL you Squat 3 times a week, which is more than you do anything else on the program. However, if you are only able to get a workout in 3 times a week, you are likely still in the beginner stages and not going to progress very much further. I like it a lot. Now that I've got a bit of momentum going, I'm going to run either Bench Wave Forms or Greg Nuckols' 3x Bench Intermediate while doing a moderate cut, hoping that any strength or muscle I might lose will be offset by the added practice and hopefully-improved efficiency I get from properly benching thrice a week. Depends on how much weight you're pulling tbh. weeks 1-4: 2x for everything weeks 4-6ish: 2x for most, 2. I'm currently in the middle of the CBB 16 Ive already been lifting for a few years and gotten to an intermediate strength level but now have detrained and was wondering if it deadlifting 3x a week until intermediate level would be too much for the average young man too handle and if adding multiple sets would allow me to milk out more beginner progression for deadlift. Day 1-3 in week 1, day 4,1 and 2 in week 2, etc. Hit heavy 1-3 rep sets one day, do more volume on the second (probably 6-10+ rep sets), and on the third you can do lighter technique work and focus more on accessory movements. If I am still feeling overtrained or progress wasn’t impressive I will rotate in 6-12 weeks of 3/week Olympic/strongman training. As others suggested, you could try a 3x PPL, but include some 'full-body' exercises, for example on leg day, you hit shoulders, push week 1 Day 1: Squat, bench, row week 1 Day 2: Front squat, oh press, deadlift. You'll bench press one day, and close-grip the other. I'd like a review of my current program given here: bench 2x 3-5 1 b) hammer curls 3x 10-15 2 a) skullcrushers 3x 8-12 2 b) ez bar curls 3x 8 For instance my routine is 3/4 sets bench (5-12 reps) 3 sets weighted dips Incline bench or dumbbell 3 sets Sometimes if my chest is fatigued I’ll move to more isolated movements ie incline smith machine or something along those lines And then a stretch movement (flys or pec deck) View community ranking In the Top 5% of largest communities on Reddit. only problem with that bench is the synthetic leather smells a bit for the first couple of weeks. Bench on the other hand involves a bunch of smaller muscles. Has anyone had any experience with Pressing maybe 5-6x every two weeks? I have a terribly weak upper body and my press is Looking for a 3 day a week program that has legs only once a week. Lifts are done once per week and each day per week has a different focus. Why not press 3x a week? In the starting strength program you are pressing 3 times a week by alternating between shoulder press and bench press. Or check it out in the app stores Is it fine to bump it up to 3x 5x5 bench a week? Archived post. 5kg. Whatever ends up on Wednesday of a particular week only gets hit one time that week, everything else 2. Or check it out in the app stores Benching 3x a week. 5-3x for the ones you feel are recovering well and want to put an emphasis on weeks 6-8ish: 2x for most, 3x for the the emphasized muscles assuming adequate recovery From there you can reevaluate if you want to move more muscles into 3x/week or not. As others suggested, you could try a 3x PPL, but include some 'full-body' exercises, for example on leg day, you hit shoulders, push day you hit biceps and calves, and back day you hit tris and calves again. Sure but you better deadlift and squat 3x a week then also. Q&A. I started the program with a 95kg 1RM on week 1 & I hit 12 reps on my first week's AMRAP which means I'ma ble to add 10lbs (5kg) to the max for next week. I've got my eyes set on a three I lift 3x a week (3 hours, 5/3/1) and go to boxing classes 3x a week (3 hours) alternating as well. It's a two week cycle, front squats are the light day. CHEST: (9sets, 27 per week) -Pec Flys -Incline Bench -Bench Press SHOULDERS: (6 sets, 18 per week) -Shoulder Press -Rear Delt Flys Get the Reddit app Scan this QR code to download the app now. I really struggle hitting 5x5 on bench. 2 weeks into this 5-10 rep training. Whether bench pressing 3 times a week is too much or not depends on things like your introduction: . 12M subscribers in the Fitness community. I don't bench 3x a week because benching 5-6x a week gets me bigger results. Chest A: Bench Press (5 x 5) superset; Close-Grip BP (5 x 5) Incline BP (5 x 5) superset; Incline Shoulder Raise (5 x 5) Pec Flyes (5 x 5) Decline BP (5 x 5) Chest Dips (5 x Failure) Chest B: Bench Press (3 x 5) superset; Close-Grip BP (3 x 5) My last program was the Reddit PPL program for almost a year now but I wasn't too happy with it and would like to do specifically squat and bench 3 times a week. My bench press progress, 5x5 strong lift bench press 3x per week to make the progress. Now I'm not saying you have to do the 531 Bench day 3x a week. I've ran his 6 week program 3 times, the last time with the hybrid bench program. I'm making progress, but I don't advance 5lbs every time, I stay at a weight until I can do all the reps confidently. Or check it out in the app stores Lifting 3x a week and mostly sedentary and lifting sessions are not that long. I'm leaving town shortly, but here's an example of a fullbody workout you could do 3x a week (every other day). They both used the same (heavy) weights every time. I'm progressing pretty well on GZCL style programming 3 days/week and I have a squat day, a bench day, and a DL day. Before I started week 1, I tested my 1rm of bench at 127. Week 3 was definitely really tough so I would say be careful. Or check it out in the app stores TOPICS Bench Press 4 x 6 Weighted Dips 4 x 6 Military press 3 x 6 Hammer curls 3 x 8 If I was limited to 3x a week it would deffo be full body. Day 1 is 3s, d2 is 5s, d3 is 5/3/1 Bench 3x week same as squats Deadlift is Lilliebridge method Offseason I'll do body part splits and hypertrophy based with lots of assistance, however my strength day is 5/3/1 based for my bench/squat/deadlift. Like I can bench 315x30, but I do a day 3 bench with 315x20 every week unchanging and it makes everything groovier throughout the week and is a nice break of sorts. Before I used to bench 3 times a week but I changed so I can do ripptoe's routine. For example, the beginner squat 2x per week program is intended for a beginner and calls for squatting twice every week. I’ve been prescribed 4x weekly comp bench before and I’ve had 2x per week comp bench with some incline another day. The other weeks were pretty easy. What kind of bench workout do you do to get in 3x per week? I've done daily squats before, just 1 set of 1-6 reps for a new calculated 1rm each time, but it takes my chest longer to recover. Using this partner, I decided on the 3x bench beginner, 3x squat beginner, and 2x deadlift beginner programs. I wouldn't recommend going for 6 days a week straight from 3 either. Pull lots and build those bowling ball shoulders. i ended up having to View community ranking In the Top 1% of largest communities on Reddit. It's a 4 week program that progresses from more volume to more intensity, culminating in a 1RM at the end of the four weeks. There are plenty of beginner programs that have 3x fullbody work outs. I add 10 lbs to the training max for deadlift/squat and 5 lbs to OHP/bench after every 3-week cycle. 5 sets for the triceps. 5yrs and did smolov Jr bench program too. Three-Times-a-Week Bench Press Asking for a friend: is there an equivalent of the the three-times-a-week press program for the bench press? Any preferred way of training the bench after early intermediate stage? I'm leaving town shortly, but here's an example of a fullbody workout you could do 3x a week (every other day). Though my friend who benches 3 times a week would be weaker on his 3rd day than his 1st day. hello everyone! unecessarily long post ahead: i wanted to drop a quick review of the first cycle i've done of Greg Nuckols' intermediate 3x a week bench program (medium volume version). Would upping the frequency be a good idea to help progress my bench? Find out if bench pressing 3 times a week is too much and why you could consider it. Pull back a little on your other training and put more emphasis on everything that'll improve your bench. I bench 3x a week doing 5 sets of 5. Two of my friends bench double their bodyweight; one would bench 3 times a week, the other twice a week. I used to increase 10lbs each week but I can’t keep up at that pace anymore. I bench 2-3x a week and OHP 2-3x a week (Sunday is my 3rd day, but I don't always make it in as it's an extra day). I have done nsuns for 1. Intermediates should really be hitting them gym 4x, tbh. So that makes week 2 100kg and it's 80% AMRAP 80kg. I'm working on bringing up my bench press at the moment. 3x week full body program . 2 days a week of recovery from lifting is probably a good thing, especially for nattys. - Went from 235-285 in 6 weeks Learning to activate my glutes properly. 70kg -> 125kg in 1 year. Reddit . It is a tricepS heavy movement after all. So I'm gonna say do the program! You'll enjoy it :) I've done this program for flat bench, incline bench and I want to try this program for Deadlifts too, but that's probably a bad idea Working on a lift only once per week is simply not enough volume or frequency for a beginner/intermediate. Bench : 135lbs 4 x 8 Squat : 225lbs 4 x 6 Deadlift : 320 4 x 2 Never tried a powerlifting program before or focus on gaining strength. I am getting stronger fast I heard people say you shouldn't bench more than twice a week. Different programs have different splits (full Splitting up a routine when you only workout 3 days a week means you work each body part once a week maybe twice if you're lucky. But honestly I tried doing it twice per week and my hips just couldn't handle it (i pull sumo). I do lots of accessory excersises for the bench but I can't do anything more than 225. I hit chest twice a week. I just have a push workout (core lifts are bench press, ohp, leg press and then a bunch of accessory push movements) and pull (pull ups, deadlifts, bent over rows, sdl and accessory) and I just alternate them on a 3 day a week pattern, so one week I’m doing pull, push, pull and the next week I’m doing push, pull, push so basically over 9 View community ranking In the Top 20% of largest communities on Reddit. 5kg). It also has 3x weekly squatting, but you can drop or replace that for a leg movement There are beginner, intermediate, or advanced programs for each lift. 10 votes, 12 comments. Started with classic chest/tri, back/bi, legs/shoulders split, then switched bis to chest day and tris to back day. Face pulls will be your friend. Or check it out in the app stores 3x/Week hypertrophy Dumbbell Routine? Controversial. The 4 days are OHP, deadlift, bench, squat. Furthermore, each difficulty has a 1x, 2x, and 3x per week version. I think 6 might be a little much. The programs come with a pdf partner, which gives examples about certain program combinations. I feel though that my Bench is severely lagging. View community ranking In the Top 1% of largest communities on Reddit [Program Review] Stronger By Science 28 Free Programs: 2xIntermediate Squats, 3xIntermediate Medium Bench, 1x Intermediate Deadlift Bench: 3x Intermediate Medium Load (everybody's favorite!) 1x Intermediate I ran it 3x a week, for 3 cycles, with squats on D1&2 of 3x Paused Barbell Bench Press: 8-12 Reps 3x Bodyweight Chin-Ups: 8-12 Reps 3x Paused Incline Barbell Bench Press: 8-12 Reps 2:00 Rest Time 3x One Hand Chest Supported Cable Rows: 8-12 Reps 1:30 rest time 2x Overhead Cable V-Grip Extension: 8-12 Reps 2x Dumbbell Bicep Curl: 8-12 Reps 2x Triceps Cable Push Down: 8-12 Reps Get the Reddit app Scan this QR code to download the app now. 3x a week is a solid amount, you can go more than that if you add in more lighter sessions purely for form and technique improvements. If you feel like 1 day a week is not enough work for your deadlift and squat then I recommend adding more volume or accessory work before adding additional days. I understand that it is beneficial to workout a muscle twice a week. For that reason I would suggest sticking to full body 3x a week. The program does have you start off light though to get used to squatting so much in one week. unless otherwise noted, you'll be working up to 4-5 sets per I heard people say you shouldn't bench more than twice a week. Beginners can get away with more per week. Deadlifts will get you the best results if you're a newbie and want to get big. Reply reply I eventually hit a wall and switch back to 3/week full body for gains on main lifts. I am still in the beginner progressions. I’m 19, 5’10 about 185. Advice on my full body 3x a week routine? I've been working out for a couple of months and do full body workout 3 times a week. 0 in Beyond 5/3/1. I overshot my lifting, plateauing, dialed back poundage to focus on upping some reps. I usually move 5lbs every couple So I’m a pretty scrawny 16 year old boy. Either one works. I bench 4-5x a week, deadlift 3x a week, and squat 2-3x a week with my powerlifting routine on top of accessory work and have no issues A good program with intelligent design and variation work to help ensure recovery can allow you to hit the Personally, I have found OHP has helped my bench a ton, as well as a lot of volume on bench. Very noticeable increase in delt size and really broadened my shoulders. However, in high school he benched everyday and by the time he graduated he could bench 315 Get the Reddit app Scan this QR code to download the app now. Well yes i am building muscle. Workout Day 2 Bench + Chest accessory (lifter's choice) + pull ups . And I often find myself programming a lot of stuff like tempo triples at rpe4-5 to expand lifters’ capacity for frequency without accruing a ton of fatigue. I bench 2-3x a week and sleep good. A place for the pursuit of physical fitness goals. Takethetree • A - Bulgarian Split Squat, DB Bench, DB Overhead Press B - DB Romanian deadlift, Chin-ups/Pull-ups, 1-armed rows Alternate A/B on Mon, Weds, Friday, add Ok yes yes I know "FOLLOW TEH PROGRAM". 4 Weeks I went for low rep (3-5RM), then once plateauing transitioned into 5-10 rep range. Benching 3x a week is common at the intermediate or advanced levels because you're not maxing out each session, you usually have something like 1 heavy, 1 medium, and 1 light day to spread the stress out throughout the week and aide recovery. This allows me to have regular practice on the movement which builds technical proficiency. It depends on the specific programming. 3 days a week will allow for minor progress but mostly just maintenance. Over the course of a year it's a significant difference. Or check it out in the app stores Can I ask why 3x a week for bench? If you want to stick with a 5/3/1 program with 3x weekly bench pressing, then check out the Frequency 2. Get the Reddit app Scan this QR code to download the app now. Meet prep- Squat 3x week all back squat, running a cycle of 5/3/1 all in one week. I’d say max out once a week or every two weeks at minimum. Bench Press decline in one week comments. . New comments cannot be posted and votes cannot be cast. Squat/Bench + targetted accessories - but maybe on this day you vary the rep range on the big lifts. The bench programming looks like this: Week 1 4x5@80% 2x3@85% Week 2 2x5@80% 4x3@85% Week 3 3x3@85% 3x1@90% Week 4 5x3@70% (before your 1RM next workout) Bench 3x per week, and be open to adding days down the road. I’ve been naturally a skinny kid and was 5’10, 120 (Lbs) my freshman year of highschool, and I did the full body 3x a week as it was recommended and easy to balance with school and sports and I was able to put on consistent weight (not all muscle). 3x per week is optimal for most folks. Started at 120x5, and today did 160x5. The bench programming looks like this: Week 1 4x5@80% 2x3@85% Week 2 2x5@80% 4x3@85% Week 3 3x3@85% 3x1@90% Week 4 5x3@70% (before your 1RM next workout) Yeah, I workout 3x a week and until recently was doing 3 sets of 12-18 lat raises at the end of each workout. Now with that being said, the W1/W2/W3/W4 max box functions are essentially the previous weeks + 5lbs (which I now changed to 2. A body-part split, hitting different body parts over a week is going to train your whole body one (maybe two) times per week, which is 4-8 times per month (48-96 times per year). unless otherwise noted, you'll be working up to 4-5 sets per Curious if you have ever ran any sort of PL-focused template where you benched 3x a week. For 3x a week, full body is probably your best bet. Found this guy comment on an NFL combine bench video saying once he benched 225x52 at a 155 BW. Personally, since bench is more important to me, I bench first and OHP afterwards( except Sunday's OHP is first). I would try to increase benching to 3x a week if you can recover. week 1 Day 3: Squat, bench, row week 2 Day 1: Squat, oh press, row week 2 Day 2: Front Squat, bench, power clean week 2 Day 3: Squat, oh press, row. I'm now on a Upper/Lower split where I do Upper 2x a week, then Lower 2x the next week, and so on. And Squatting 3 times a week has definitely improved my squat (From 130x5 when I started to 3x5@210 today). So pick a weight you can do a 5x5 with and not be gassed. I am also not a total beginner, I have done home workouts like push-ups and made homemade weights. Trolling on Reddit is Edit: I just want to let you guys know that I have been working out for about a year and a half. Get the Reddit app Scan this QR code to download the app now I went into it knowing I was going to put in 3x a week on it, every week, for the rest of forever. 3x times a week I'd probably follow something like the cube method with day each for strict pressing, push pressing and some kind of bench Day 1: Close grip/sling shot/incline bench, heavy/speed/rep Day 2: Strict over head press, speed/rep/heavy Day 3: Push press, rep/heavy/speed Others have said this but if you want to bench more you must bench more often. Or choose different accessories. Hey all I’m knew here so if this isn’t the place, apologies. Share Sort by: Its not as simple as saying legs 3x/week or chest 1x/week. Ditch the CrossFit for now, and focus entirely on bench you’d be surprised where you can get. this program is one of 28 free I usually benefit from having some sort of Larsen press and tempo bench in the mix just because I’ve got a higher arch / wide grip / constant leg drive, but it varies depending on how far out from a meet I am and so forth. There's a few more caveats for when you fail 1+ and things like that. Top Posts Reddit . However, due to my work/school schedule I am unable to work out more then three times a week. I've also done a couple of 3 day split powerlifting programs. i bought it just so i could do dumbbell press on a bench. Now doing 140kg 💪🏽 keep doing those 5x5s The second you plateau on bench you should add an extra day of benching per week. MWF Chest workout is totally fine. reReddit: Top posts of October 31, 2021. iojxrfxl iocx nuekytt cyssn iihuo qkn pfoe mhwzu dbhaqu editzfu