The second option is to train the bench press once every 5 days. Stan Efferding’s Bench Press Assistance Workout Other guys like Stan Efferding like to rotate a bench press workout one week and a heavy assistance day the next week.įor example here is Stan Efferding performing his heavy bench press assistance day: Some guys like James Strickland like to perform a heavy bench press work every week. The first option is to train the bench press once per week.
If you want to build a world-class bench press then you will probably get your best results using one of these 4 bench press training frequencies: This explains why some people get great results with ultra-high frequency programs and others get great results with ultra-low frequency programs. “Of all the loading parameters, I think training frequency is the one that is most influenced by individual genetic differences.” He says that your best training frequency is mostly determined by your genetics. The strength coach Charles Poliquin might have the answer. So why do people get great results with such wildly different training frequencies? In between his heavy bench press workouts he had an assistance day where he focused on push ups and other upper body assistance exercises. Julius Maddox was training then bench press once every 10 days when he broke the all-time world record. Here is Julius Maddox breaking the all-time world record with a 782 pound bench press: These guys are so strong that they need more time to recover in between their workouts. Other powerlifters like Julius Maddox and Stan Efferding get better results training the bench press once every 10-14 days! Some powerlifters like Dan Greene and Konstantin Konstantinovs get their best results training the bench press 3-4 times per week! Dan Greene says that higher-frequency programs are ideal for building muscular hypertrophy and perfecting your bench press technique.
This is the favorite frequency of James Strickland, Eric Spoto and many other powerlifting world record holders. Most people make faster progress training the bench press 1-2 times per week. So how often should you train the bench press for maximal results? It’s great for building raw strength, and for building a big, strong chest! The bench press is one of the best upper body exercises you can do in the gym. Part 4: High Frequency Bench Press Programs.
Part 2: Bench Pressing Once Every 5 Days.
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In this comprehensive guide, I will show how to use the bench press to take your training to the next level! Curious… how often should you train the bench press?ĭo you wonder about the optimal bench press frequency for building size and strength?
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