Bench press three days a week??

[adidamps2]

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

most of those guys dont count becasue there either juiced to the gills or genetic freaks or both ...LOL

 

[TheMilkMan]

squats, deadlifts, bench press, seated military press, bent over rows.... my 5 get big exercises, never miss them in my training split

 

[pineapple]

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.

You're so wrong on this. If someone does 15-20sets for their 1hr workout, there is no way they will be able to do that 3 times per week on that same bodypart without overtraining the muscle, no matter how much nutrition and rest you get.

Now if you split those total weekly sets (15-20set/week) by 3, then you can do it three times per week without burning out.

 

[adidamps2]

You're so wrong on this. If someone does 15-20sets for their 1hr workout, there is no way they will be able to do that 3 times per week on that same bodypart without overtraining the muscle, no matter how much nutrition and rest you get.

Now if you split those total weekly sets (15-20set/week) by 3, then you can do it three times per week without burning out.

i am glad from my post you were able to extract extact sets and a percise work out time from a 2-3x a week routine.

however you left a few things. like how many reps per set?
are they lifting heavy every work out or splitting it between heavy light and moderate wts? what kind of intensity is being used? are they ona fullbody routine, a BB routine, or a PL/Olympic lifting routine. are the exercises varied from session to session or are they doing the same thing over and over again all week? these are all variables that come into when your going to work out the same muscle group 2-3x a week.

my routine is a full body routine done 2x a week, lastying for 1hr to 1.5hr long eachg session not counting pre/post work out cardio times. i have seen no drop off in performance.

 

[Mudge]

There is a lot more to a foundation than someone who can bench well. I could see 3x a week if on a specialized routine, for someone who is a bench specialist - for short bursts.

Sounds like maybe the guy is a bench press barbie.

 

[Aztech]

maybe he's training for that 225lbs max rep competition...lol

 

[pineapple]

i am glad from my post you were able to extract extact sets and a percise work out time from a 2-3x a week routine.

however you left a few things. like how many reps per set?
are they lifting heavy every work out or splitting it between heavy light and moderate wts? what kind of intensity is being used? are they ona fullbody routine, a BB routine, or a PL/Olympic lifting routine. are the exercises varied from session to session or are they doing the same thing over and over again all week? these are all variables that come into when your going to work out the same muscle group 2-3x a week.

my routine is a full body routine done 2x a week, lastying for 1hr to 1.5hr long eachg session not counting pre/post work out cardio times. i have seen no drop off in performance.

I made the assumption that this was toward a bodybuilding routine. And the assumption that the goal was to gain muscle and mainly strength. 8-12reps per set. I'm also making the assumption that if the sets are cut, one would have to lift heavy weights to stimulate their muscles with such low ammount of sets. Guess it all depends on what you're trying to achieve. This example would only be 2x per week, 10-12sets 6-8reps heavy. This is ideal for strength.
1. Legs
2. Chest/shoulders
3. Back.
4. Legs.
5. Chest/shoulders
6. Back.
7. Repeat.

maybe he's training for that 225lbs max rep competition...lol

That would work I think I maxed out at 27

 

[thekhan]

Do you know the name Naim Sulegmanoglu?(ask google)
this small guy holds 5 times world powerlifting records!We were in the same gym in Istanbul.I asked him about his split method, he said 3 times a week; monday-wednesday-friday
Bench Press
Squat
Military press
Clean and jerk