Bench Once a Week?

Discussion in 'Powerlifting Training and Strength techniques' started by Frank Jones, Jun 7, 2018.

  1. Frank Jones

    Frank Jones New Member

    Jun 7, 2018
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    Is it possible to make gain in my bench press by benching once a week? Basically the workout will consist of the Bench and assistance exercises.
     
  2. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
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    If you're new to bench pressing than yes, you can make progress with training your bench 1x week. Most will tell you though it would benefit you to bench more often then just 1x week. And if you're new the additional day would help refine your technique to make you a more efficient bencher. Don't forget to hammer your lats, shoulders, and triceps to increase your raw bench.
     
  3. CFM

    CFM VIP Member

    Mar 18, 2012
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    Age? Do you work a desk job or manual labor? Are you using gear? What are your goals? A lot of factors to consider here.
     
  4. DungeonDweller

    DungeonDweller VIP Member

    Mar 21, 2017
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    Not optimal?
     
  5. MAYO

    MAYO Bad Mother

    Sep 27, 2010
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    That's a stat dependent question. I'm not a power lifter, but have built a 500lb bench off of one day a week. If I wanted to be what I deem as competitive, I'd probably need additional days and programming.
     
  6. Frank Jones

    Frank Jones New Member

    Jun 7, 2018
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    I'm 48, don't really have a desk job, I'm and instructor for a security company (taser, firearms, OC, handcuffing, etc). No gear and my goal is to bust 300lbs, and more of course. My week is typically very busy and during the week I only have time or access to dumbells.
     
  7. Frank Jones

    Frank Jones New Member

    Jun 7, 2018
    7
    0
    I'm 48, don't really have a desk job, I'm and instructor for a security company (taser, firearms, OC, handcuffing, etc). No gear and my goal is to bust 300lbs, and more of course. My week is typically very busy and during the week I only have time or access to dumbells.
     
  8. MAYO

    MAYO Bad Mother

    Sep 27, 2010
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    Once a week is fine for you. At 48 with no exogenous hormone, your recovery will be a little slower than the kids. Put a good, quality session in and then make sure you feed your body.
     
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  9. PillarofBalance

    PillarofBalance Strength Pimp Staff Member

    Feb 27, 2011
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    Absolutely. Just don't go maxing out every session.
     
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  10. Frank Jones

    Frank Jones New Member

    Jun 7, 2018
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    I was thinking the same thing and I do notice the older I get the slower I recover. I rather take the extra time than to "over train".
     
  11. rAJJIN

    rAJJIN TID Board Of Directors

    Nov 30, 2011
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    Now and again I will start off arm day with Bench press. I count it as a tricep exercise.
    But I would say for the better part of my life it was bench press on chest day 1x per week.

    I’m no record holder but I can go in on any given day and do 315 for 10 real full reps.
     
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  12. SAD

    SAD TID Board Of Directors

    Feb 3, 2011
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    Absodamnlutely possible for you to hit your goal. During the week hit shoulders and tris with the dumbbells, and find something to hang on and do pull-ups. Hit your bench day on the weekend with a program designed to hit your goal in X time, and then eat fairly clean and amply.
     
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