Bench every other day?

[tH3NinJ4!!]

Abarlament is L33t!!



Kc

[DaRkAnGel]

I've seen that program before... the only thing i dont like about it is it only has 3 training days, which can be changed but just the template listed has only 3.

The fluctuations for the cycles here are very similar to what i wanted to do with my own routine that i constructed. Right now the main lifts im working on are 3 x 3 but i plan on switching the intensities and volume in the same manner.

If you have some time i'd like you to take a look at my journal at your site where i have the program listed and just comment on what you think, thanks.

[tH3NinJ4!!]

You talking about me Dark?

Kc

[DaRkAnGel]

Originally Posted by tH3NinJ4!!

You talking about me Dark?

Kc

'Course. (freekin short message bs)

[tH3NinJ4!!]

I'll take a look in a bit.

On the bright side, I did a 22 set bench workout today and hit 345x1 off a 3 board on the 22nd set volume=good

Kc

[DaRkAnGel]

Psssh wuss. Haha im just kidding i can only get 295 off of 3 boards so thats 50 pds more than me despite being out for "injuries" for like the last year.

[lsuguy1]

i saw that one poster said he wanted to get big and strong. what kind of reps, sets, weights do you use for this?

[xtremetris]

If you bench 3 days a week thats fine, but such as every other day without at least a 2 day rest ya thats bad.

[junya6695]

im 15 and weight 135, my bench max on november 20th was 135, today is december 13th and i can do 135 seven to eight times and max 160, and ive been benching every other day since late november

[beefcurry1]

Originally Posted by junya6695

im 15 and weight 135, my bench max on november 20th was 135, today is december 13th and i can do 135 seven to eight times and max 160, and ive been benching every other day since late november

those are what most call "beginner gains" depending on your training style, benching every other day can lead to overtraining after the initial "beginner gains" stop, and they will. like the first few people who commented said, if done correctly it can be good, even to the most elite level, if done incorrectly, you'll just trash your CNS (central nervous system) and overtrain your chest/shoulders/tris.

if you want to do bench every other day then look into 5x5 or HST or basically any full body 3 times per week workout program. they incorporate bench, and more importantly squat and DL, into every workout and have the science to back them up.

those are the correct ways. the incorrect way is:

im gonna go into the gym every other day and do bench till i cant lift my arms because a buddy of mine "got huge" doing that.

in closing: if you're gonna bench every other day, then be on a well thought out workout program that incorporates bench into those workouts intelligently. if not, you're gonna get just far enough to think what you're doing is working, then start wondering why it stops a few months later.

[tweeter]

Originally Posted by gsot

Whats this I hear about the Max OT work out? Do I lift a differnt muscle group every day? Like chest one day, then biceeps/tris, then shoulders, then quads and calfs then an abb day?

http://www.bodybuilding.com/fun/wotw41.htm

use that link to help you better understand MAX-OT, or use your friendly search option

[thefitnessenthusiast]

This type of question is answered on a case by case basis. It is tough to say without more information, yet even then, it would be tough to say, you have to be able to listen to your body, and form that opinion on your own, or find a qualified trainer who can help you out in person.

[zoco]

Bench pressing 3 times a week is too much for either beginners or advanced lifters.Actually, the more advanced you are the more time for rest you need because of the weights you're using.

Originally Posted by zoco

Bench pressing 3 times a week is too much for either beginners or advanced lifters.Actually, the more advanced you are the more time for rest you need because of the weights you're using.

Starr or Pendalay would disagree with you on this. Advocates of squatting and benching 3x a week. Just not with maximum weights every time.

[zoco]

Originally Posted by .V.

Starr or Pendalay would disagree with you on this. Advocates of squatting and benching 3x a week. Just not with maximum weights every time.

Yeah those training programs work great on paper,but the picture is not so bright in reality,even though you're not lifting max weights every session(Even 70%of the max of an advanced weightlifter can be a pretty big number-twice or more of their bodyweight).I've seen bad results and even injuries on lots of people.That's why trainers tend to split the program on upper body/lower body/upper body one week and lower/upper/lower the other.

P.S. Not to disrespect anyone with this post.