How Many Bench Press Sets Per Week

Here is the schedule. Frequency depends on your objectives if youre looking to hone technique then low intensity low volume higher frequency 46 times a week.

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And you should also be familiar with what i consider to be the optimal volume range for most people which is the total amount of reps you should do for each muscle group per workout and per week.

How many bench press sets per week. Works great for me. You can also switch up your exercises. But then other people talk about doing 12 sets.

If youre looking to maximize muscle size target 8 12 reps per set on average and choose multijoint movements like the bench press squat overhead press bent over row and deadlift which recruit more total muscle mass than single joint moves thus allowing you to lift heavier weights. From here the next logical step is to break this optimal amount of volume down in terms of how many sets and reps you should do per exercise each workout. How many sets per muscle group.

In any case i hit all body parts once per week i do 13 sets of pressing movements on upper push day thats 5 sets each of two bench press variants and 3 sets of an overhead press variant. Some people even say just 1 set is enough to give strength gains. Current research indicates that anything between 3 10 sets per body part per session is sufficient to maximize muscle protein synthesis mps.

Instead of training it once a week with 18 sets which is way too much for one workout do three workouts of 6 sets. If youre building strength or size 23 times a week is good. Choosing a workout schedule and sticking to it is key for making gains.

Is your main goal to bench press a buick or build a great chest. Train like a bodybuilder. One of the most common areas of confusion among lifters is figuring out exactly how many sets per workout one should do.

People also say to stick with ss until linear gains are exhausted some year or more later. Keep in mind that our bodies become accustomed pretty quickly to the same routines so its a good idea to continue advancing often by adding a bit more weight. Many people on here tout starting strength which uses just 3 to 6 sets per week on bench press.

In fact how many sets should i do is a question i get asked all the. Doing any more is a point of diminishing returns and my chestshoulderstris feel great after this.

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