Bench press three days a week??

[yankeeswin84]

Ok I'm new to lifting and my body type certainly shows it...I actually need to loose about 30 pounds of bodyfat...But I was talking to this older guy at the gym yesterday and he said that I could be huge and turn all that fat to muscle and he said to stop all the other bullshit and start benchpressing every other day...He said you can do all your other muscles too but in order to build a solid foundation I should be benching three days a week...Is this guy full of it or is what he saying actually make sense...He's a solid guy and looks like he know his stuff but hey that doesn't mean whats right for him is right for me....

 

[pullinbig]

does that guy squat and deadlift 3xw?

 

[yankeeswin84]

No I never see him do that and he didn't mention it to me either

 

[motawa]

It doesnt make sense, i train each body part once per week and its giving results. anything more than twice a weak is just killing cells and wont have any good if u want to bulk up or gain.

 

[Aztech]

sorry, that guys is fucking idoit if he thinks benching three times a week builds a solid foundation. A foundation starts from the ground up. Squats and deads build a solid foundation. peroid.

 

[pineapple]

sorry, that guys is fucking idoit if he thinks benching three times a week builds a solid foundation. A foundation starts from the ground up. Squats and deads build a solid foundation. peroid.

ditto

 

[yankeeswin84]

thanks for the info guys...I told him I was doing a split working each muscle once a week and he told me I was wasting my time and that your muscles can usually recover over night so theres no need to wait another week before doing it again...

 

[hammer2500]

sorry, that guys is fucking idoit if he thinks benching three times a week builds a solid foundation. A foundation starts from the ground up. Squats and deads build a solid foundation. peroid.

The guy is an idiot. If you follow that advice you won't get anywhere. The bench press is way over rated. Train the legs with the squat, leg press etc. Dead lifts are a great complete body exercise and they will make you powerfull. When training the upper body I believe that you should be 2 -1 ratio between the back and the chest. Meaning that if you can push 100 lbs you should be able to pull 200. A lot of injuruies and lack of even development occur when the chest becomes more developed than the back. The pecs will pull the shoulder forward and down. This causes a shoulder to drop and the upper spine to go out of alingment, which can lead to numbness in the finger tips and pinched nerves. By training the legs the upper body will try to grow in proportion with their development. A good program of pulls for the back will help the shoulders and biceps grow, and the pushes for the chest will also benifit the shoulders and the triceps. Do not go nuts in the begining with loading up with the small assistance exercises. Stick with large compound movements.

 

[pineapple]

thanks for the info guys...I told him I was doing a split working each muscle once a week and he told me I was wasting my time and that your muscles can usually recover over night so theres no need to wait another week before doing it again...

wow, I think that's the dumbest thing I've ever heard. Maybe this guy is mentally challenged?

 

[Miss Muscle]

Sorry guys, but alot of powerlifters at my gym do squats,bench,deads, and some type of snatch movement three days per week.

Some people can get away with training that often but I wouldn't recommend it. I bench once a week with every 5th week twice. Overtraining can definately hurt your progress, but I think too many people nowadays are using the excuse "I don't want to overtrain". The human body can take alot and is often underestimated.

You have to learn to read your body and see what works for you.

I also hear squats, deads, squats, deads all the time now. I'm starting to think these are overrated. I know people that take 6-8 weeks off from both and have great results. There are many different ways to work a muscle. I love/hate both squats and deads but after my competition I am taking a full week off from any lifting!

And in my next 8 week cycle of training I am clearing out deads completely....I've been doing them for about 30 weeks now.

 

[ManOfMuscle]

Sorry guys, but alot of powerlifters at my gym do squats,bench,deads, and some type of snatch movement three days per week.

Some people can get away with training that often but I wouldn't recommend it. I bench once a week with every 5th week twice. Overtraining can definately hurt your progress, but I think too many people nowadays are using the excuse "I don't want to overtrain". The human body can take alot and is often underestimated.

You have to learn to read your body and see what works for you.

I also hear squats, deads, squats, deads all the time now. I'm starting to think these are overrated. I know people that take 6-8 weeks off from both and have great results. There are many different ways to work a muscle. I love/hate both squats and deads but after my competition I am taking a full week off from any lifting!

And in my next 8 week cycle of training I am clearing out deads completely....I've been doing them for about 30 weeks now.

Pipe down.

 

[Insane_Man]

Pipe down.

lolz

 

[AngryMuscles]

weird fellow

 

[NXG+]

Can benching 3x WK work ? Absolutely. Google "Sheiko Master of Sport routine"

Is benching 3x Wk and NOT sq'ing and DL'ing the best thing for a beginner interested in hypertrophy? No.

 

[pineapple]

Sorry guys, but alot of powerlifters at my gym do squats,bench,deads, and some type of snatch movement three days per week.

Some people can get away with training that often but I wouldn't recommend it. I bench once a week with every 5th week twice. Overtraining can definately hurt your progress, but I think too many people nowadays are using the excuse "I don't want to overtrain". The human body can take alot and is often underestimated.

You have to learn to read your body and see what works for you.

I also hear squats, deads, squats, deads all the time now. I'm starting to think these are overrated. I know people that take 6-8 weeks off from both and have great results. There are many different ways to work a muscle. I love/hate both squats and deads but after my competition I am taking a full week off from any lifting!

And in my next 8 week cycle of training I am clearing out deads completely....I've been doing them for about 30 weeks now.

In that case you can train everyday and not overtrain...if you do 1 set of 10reps total per day. Also depends on what one is trying to achieve. If you want strength, then go for 3 times per week (just split your sets thruout the week). If you want size and stay away from injury in the long run, go with once per week.

Connective tissue is what's going to suffer here and it's a bitch.

 

[Starkraven]

Don't talk to him or other stupid people at the gym. They want you to fail. He's full of it. This board will give you more help than you will ever need regarding training or nutrition. There are excellent members here that know what they are doing. hammer2500 is right on.

 

[Starkraven]

Miss Muscle,

Those PLers aren't training the DL, SQ or Bench heavy 3 times a week. They are doing speed work or assistance exercises with them. It is common to train the movement 2x/week, usually a max effort day and a dynamic effort day.

 

[Miss Muscle]

Miss Muscle,

Those PLers aren't training the DL, SQ or Bench heavy 3 times a week. They are doing speed work or assistance exercises with them. It is common to train the movement 2x/week, usually a max effort day and a dynamic effort day.

Yes....that is a good point. It didn't even occur to me till you said it. If going heavy train twice a week at most.

 

[AngryMuscles]

the thing is....they may be idiots in giving out advices and all that, but they're bigger than u. funny thing

 

[adidamps2]

Sorry guys, but alot of powerlifters at my gym do squats,bench,deads, and some type of snatch movement three days per week.

Some people can get away with training that often but I wouldn't recommend it. I bench once a week with every 5th week twice. Overtraining can definately hurt your progress, but I think too many people nowadays are using the excuse "I don't want to overtrain". The human body can take alot and is often underestimated.

You have to learn to read your body and see what works for you.

I also hear squats, deads, squats, deads all the time now. I'm starting to think these are overrated. I know people that take 6-8 weeks off from both and have great results. There are many different ways to work a muscle. I love/hate both squats and deads but after my competition I am taking a full week off from any lifting!

And in my next 8 week cycle of training I am clearing out deads completely....I've been doing them for about 30 weeks now.

no.
sqts and deads and bench (some variation of all 3 atleast) should be a foundation is almost every ones work out.

also training cycles and taking time off is important part of lifting. nothing new there.

also when you say your dropping deads, do you mean the "dead lift" or EVERY variation it exhists in? if so i would say your negleting a good protion of your training by doing so.

also training 2-3x a week the same muscle group is fine. however if your going too, one needs to have their nutrition and rest in order to make decent gains in doing so.