This is a good video. I will add my thoughts on what I have been doing for bench. I was going nowhere for 1.5 years on my bench, despite consistently training bench hard. In fact, I not only did not improve, but also deteriorated. It was until I started benching thrice a week in August , that made me not only replicate my PR finally after 1.5 years, but also increase a further 10 pounds. So I totally agree on the frequency portion. As for the bench workout sets X repetitions regime, here’s what I do just for a share. I sort of go to a daily maximum single on Monday, Wednesday, Saturday. Then I do back off sets to build volume. The max single is just an RPE 9.5 kind of stuff, not an exact max.
Hey Alex i was just wondering what your routine is like. I’m trying to move away from the bro split, but dont know how to incorporate a program with squating and benching 3 times a week
you should be benching as often as possible. the days you don’t bench you should be doing accessory work that will help improve your bench. tricep work. lat work, etc.
seems like you’d either have very low volume or weight or need to be enhanced to bench 7x a week, or deadlift 3x a week with 3x squat. Do you take into consideration enhanced vs. natural lifters, or is this for all?
For two months I’ve trained with nothing heavier than 250/260 pounds in the bench press for multiple sets of 3’s and 2’s. Yesterday I bench pressed 340 pounds.
No wonder why my bench is way further along my deadlifts and squats. I bench at least 4 times a week. I completely.agree witj this too Alex. I’m more.confident in keeping my frequency high now. I’m just going to change up the intensity.
Good talk, Alex. I always enjoy hearing your thoughts on training.
This is a good video. I will add my thoughts on what I have been doing for bench. I was going nowhere for 1.5 years on my bench, despite consistently training bench hard. In fact, I not only did not improve, but also deteriorated. It was until I started benching thrice a week in August , that made me not only replicate my PR finally after 1.5 years, but also increase a further 10 pounds. So I totally agree on the frequency portion. As for the bench workout sets X repetitions regime, here’s what I do just for a share. I sort of go to a daily maximum single on Monday, Wednesday, Saturday. Then I do back off sets to build volume. The max single is just an RPE 9.5 kind of stuff, not an exact max.
Great video! Thanks for sharing, Alex.
what’s your weight class?
Quality talk man , subscribed !
What kind of rep ranges and %s would these guys be running with this high end frequency?
Hey Alex i was just wondering what your routine is like. I’m trying to move away from the bro split, but dont know how to incorporate a program with squating and benching 3 times a week
you should be benching as often as possible. the days you don’t bench you should be doing accessory work that will help improve your bench. tricep work. lat work, etc.
Bruce Lee used to say, “Use what is useful and hack away what is useless.” Btw nice coat dude. Stylin.
Palace of Versailles
Subscribed as well – great stuff!
is there a specific program you would endorse?
seems like you’d either have very low volume or weight or need to be enhanced to bench 7x a week, or deadlift 3x a week with 3x squat. Do you take into consideration enhanced vs. natural lifters, or is this for all?
For two months I’ve trained with nothing heavier than 250/260 pounds in the bench press for multiple sets of 3’s and 2’s. Yesterday I bench pressed 340 pounds.
It works
No wonder why my bench is way further along my deadlifts and squats. I bench at least 4 times a week. I completely.agree witj this too Alex. I’m more.confident in keeping my frequency high now. I’m just going to change up the intensity.
that is very clear and interesting. Thank you.