I was wondering if it would be beneficial to train upper body 3 times a week instead of the usual 2 times a week? I am still a novice, I can only bench 185 for 6 reps, btw.
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1 max weight
1 slow it down
1 volume
Allday errday
2x was good enough for James Henderson
Go do something else with your time. Add a back day and a shoulder day if you don't have them, or an arm day.
I gained a lot on my bench when I started doing it 3x a week instead of 2
I go 8x4
Then 10x3
Then 3x3-5
Helped me go from 225 to 250 faster than 190-225
How should I program it in my current routine. My first upper day, I do 3x6 and the second 6x4. What should my third be?
Go back down some weights, not to light and pump till failure
You become good at something when you do it more.
I want to reach 100kg bench press. I'm at 78kg. Should I bench 3 times a week?
You should finish Starting Strength (the book first, and then the program). Y'all should do that before you start doing all this stupid shit.
>Starting Strength
damn bro I dont like reading books about excercise. Can you give me a quick run down?
3x5
add 2,5-5lbs a workout
if you can get more than 5 at the last set add 5lbs
otherwise add 2,5lbs
if you get 4 repeat try again next time
if you get less than 4 you are not recovered enough.
enjoy gains
just google the program its free on their site
I went from 3x5x90kg to a 3x5x117,5kg in two months
Today got only 4x with 120kg.
Dropped OHP completely and only did incline and bench. Planning on going back to OHP once I stall hard on the bench.
How much do you weigh? I have been hard stuck doing 95kgx5 for several months now
I weight somewhere around 62 and 65 kg
>I weight somewhere around 62 and 65 kg
That's probably why
around 110kg or so. aiming for 120
I started doing 3 times a week 8-10x2 with a back off set and hit 100kg in a month. Started at 80kg 5rep max
>Started at 80kg 5rep max
Nice.
benching 3x a week is optimal for strength
>train upper body 3 times a week instead of the usual 2 times a week
....You ever heard of SS dude.
Yes you can do it but you usually need to differentiate the 3 days in reps/volume/intensity and possibly a variation on one
I just bench and do upper body every third day, current setup is
>Heavy day, 1-4's linear progression waves
>Rep/hypertrophy day, I just do 8-10/6-8/4-6 on incline corresponding to where I am at with the flat bench in the wave
Easier this way because I can go hard on both days vs having to walk a tightrope with 3 days.