Steady the barbell above your upper chest. Slowly lower the barbell towards your chest. Maintain a tight grip throughout the movement. Pause at the bottom then explosively push the barbell back up. Do not lock out the elbows. Immediately go into the next repetition. Close cart. Your cart is currently empty. Continue browsing here. Keep in mind, the number of times per week that you bench press can go up or down over the course of the year.
Periodization is the systematic process of manipulating your training variables over the course of a long period of time. Daily Undulating Periodization DUP is a method where you focus on different qualities of training within the same week.
Under a DUP system, you would bench press multiple times per week — some days having higher reps, lower reps, higher intensities, or lower intensities. So if you wanted to experiment with a different periodization method, such as DUP, you would likely need to plan higher training frequencies.
During this period, it would be acceptable to have an increase in your training volume, and increasing your frequency is the easiest way to accomplish this. One of the more fun aspects of training is being able to experiment with new methods. Most powerlifters bench press between times per week. Bring it up or down based on your current goals and gauge its effectiveness. For a more basic intermediate program, like the one we just got done running in my online coaching group with the Garage Gym Group, we cycled each heavy bench press session between a heavy triple, double, or single.
This works good for less experienced lifters, lifters who have limited equipment access, and lifters who simply prefer simple and basic. Combining this approach with a volume session on an alternate day of the week, we had a lot of PRs each week.
This is the basis of the conjugate method popularized by Westside Barbell and Louie Simmons, but now used in many many strength programs around the world.
This is the system we are currently running in my online coaching group with the Power Building Group. What I generally do here is work through a rotation of maybe 6 Bench Press variations, and each time we have a heavy Bench Press session, we take one of the variations up to a 1-rep max for the day and then follow with a few back off sets.
You can also work in variations of the Press if you want to split focus between benching and overhead pressing. Which ever form of cycling you prefer….. Go heavy often. So this is our heavier volume work. Later in the week I like a lighter volume session focused on speed, often with the use of light mini bands. If you bench heavy consistently, you will get accustomed to the resistance training and make gains in body strength. When it comes to maxing out, things are a little different.
This is the weight you can bench for a certain number of reps without affecting your form. Experts recommend a max bench press every 6 weeks or so to assess your progress. People of all ages can build muscle by bench pressing. The training frequency for people over 30 depends on various things, such as previous experience, fitness goals, and the presence of any chest or shoulder blade injuries.
To see results, you will have to be consistent over a period of time. Figuring out the optimum frequency may take some trial and error. For some people, a higher frequency of times a week of bench pressing works better. Others may see results with two times a week of bench pressing. You may find you have niggling pains in your joints or muscle soreness, which can make returning to the gym challenging.
Consistency is important, but ultimately, you have to go with medical advice. It is a good idea to understand the differences between an ez curl bar and a straight bar if you have reduced mobility. Also, mixing up the workout plans to include accessory exercises and range of motion can give the primary muscles like the shoulder blades time to recover, especially in those over During strength training, beginners should increase the amount of weight every week to maintain linear progression.
This will get you the best results in terms of gains in muscle mass, as well as fat loss. While increasing the weight and bench press frequency is pretty straightforward for beginners, it gets a little more complicated as you gain experience. You cannot keep increasing the weight indefinitely. To make the most of your workout, you will need to perform variations of weight and rep schemes to keep progressing. This will help train different muscle groups, while steadily improving strength and volume.
One way to do this is to develop a training frequency where you alternate strength and hypertrophy. For more experienced lifters, increasing the weight every 3 weeks or so is recommended. If you want to work on your chest pectorals or shoulder blades, your bench press training frequency should be at least two days every week. In other words, depending on how quickly you recover, each target group of muscles should be trained every days.
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