Bench press volume. Jan 28, 2024 · No matter your goal.

Bench press volume. Jan 28, 2024 · No matter your goal.

Bench press volume. Related article: How Much Can You Lift – How To Sep 9, 2025 · Build a stronger bench press with expert tips, form fixes, and a proven workout plan to increase your max in 10 weeks, safely and effectively. We explain how to best do GVT. On your Speed Bench Day, follow up with a high volume of work for the delts and triceps. For example, should pull up sets count towards bicep weekly volume and should bench press sets count towards tricep weekly volume? Where is the cut off point as often many muscles are weakly involved in compound exercises? Archived post. Apr 15, 2025 · A new study shows that bench pressing your one-rep max every day for 34 days can lead to a 28% strength increase — here’s what it means. Oct 19, 2012 · Hi, Andy I've recently been stalling on the press and bench press. Feb 8, 2025 · The bench press is a cornerstone exercise for building upper body strength and size. Day 1 — Heavy Session At 70%–90% Of Your 1RM. Here’s a rough outline of a typical training week, with suggestions for training days: Workout 1 (Monday) Squat Bench Press Optional: Barbell Row Dumbbell Lateral Raise Workout 2 (Tuesday) Bench Press Deadlift Dec 4, 2024 · The bench press is a cornerstone of chest development and an integral part of most strength training programmes. Whether you’re looking to increase your bench press max or build muscle endurance, choosing the right set and rep scheme is key. Jan 5, 2025 · By focusing on high-volume compound exercises like bench presses or squats, German Volume Training pushes your body to adapt, promoting muscle hypertrophy like few other programs can. Learn how many sets per week for optimal muscle growth and recovery. It’s calculated by multiplying the weight lifted by the number of repetitions and sets. We don’t record special exercises volume, but it must be constantly increasing in sets and top Aug 13, 2025 · A common approach to building volume on your bench press is to perform bench press pyramids. And note that the target weight for bench press Is it possible to make gains benching at a low weight? My scaphoid is fractured and due to blood supply issues hasn't healed. Benching more often allows for more volume work and provides an additive effect on top of the benefits of just benching. Apr 7, 2024 · In this comprehensive guide, we delve into the intricacies of bench press volume and weight, exploring their impact on strength, hypertrophy, and overall training goals. At JR Jan 3, 2024 · These are the 10 bench press progressions you need to know to take your bench press from a beginner to advanced level. This indicated the pushups were maintaining a minimal level of strength, and I could forego training the bench press. The bench press program alternates between high intensity/low volume and high volume/low intensity to maximize stimulus and promote strength. My former supervisor was a NE champ at bench/former marine, w/max bench of 465lb (many decades ago), and he did 4x4 every workout basically. #benchpress #gymprogress #strengthprogress #gymok #fyp”. So pick a weight you can do a 5x5 with and not be gassed. This relates to the bench press in that lifters with a bigger arch have a smaller ROM, and thus less TUT. But when it comes to maximizing your gains, the debate between focusing on heavy weight or high volume can be confusing. com May 27, 2025 · Below are several barbell pressing movements you can implement to increase your overall pressing strength, address mobility or technique limitations, or just build more mass overall. Calculate sets, reps, and total load to maximize muscle gains and performance. I've been going for a year and while I've made some progress, I'm only 40 pounds away from where I started. Training Breakdown Day 1–34: Daily 1RM test, followed by 5 volume sets — either 3 reps at 85% or 2 reps at 90% of that day’s 1RM. Jan 29, 2025 · German volume training, or 10 set & 10 rep training, is insanely difficult. Mike Israetel's science-based guide. Bench 1 Rep at 95% once per week. About the Stronger Mass Powerlifting Program 12-Week Program Lifting Chart Workout-1: Squat / Deadlift Max Strength Training Workout-2: Bench Press Max Strength Training Workout-3: Squat Volume Training Workout-4: Bench Press Volume Training Powerlifting is a competitive sport that takes years of hard work and consistent dedication to become proficient at. The important aspect of the program is the break up of the stress (volume & intensity) and the structure that targets weekly PRs. Alan offered a couple of simple but extremely effective tips that helped me increase my bench press volume by 20% almost instantly. Here's what's considered a good bench press weight, per fitness experts. Mar 13, 2024 · That means the bench press volume is about 33% higher, and the deadlift volume almost doubles. People talk a lot about how much training volume to do and which exercises to do but rarely about their relation: how do we count the volume of different exercises when it comes to stimulating certain muscle groups? Do you count bench presses towards your triceps volume, for example? Should you count deadlifts for your back or legs? Do horizontal pulls count for the biceps? In this article I Jan 5, 2023 · Big compound lifts. The actual volume on volume day and the prescribed rep range on intensity day will vary with the individual. As an early intermediate program, the most basic Texas Method template might look something like the following: Jan 3, 2024 · Master chest training with Dr. Rather you want to add more bench volume through increased frequency with a managed level of intensity. This pyramid shaped change in volume and intensity can occur within a single training session or across multiple training sessions. The initial weight that the lifter will be working with is decided on the basis of their 1RM percentages. Nov 27, 2020 · For exercise selection, the idea is to use big compound lifts, such as the squat, bench press, deadlift, overhead press, and chin-up. But what about gaining size and muscle mass, such as for bodybuilding? In this post, I’m going to share how you can use German Volume Training for both strength and mass gains (and I’ll also give you a beginner’s Jan 4, 2017 · Master training volume with RP Strength's complete guide to MV, MEV, MAV, and MRV. Remember, this is a no-shirt bench. The biggest gains I ever made on bench were when benching 3 times a week. While the name is somewhat descriptive of what the program looks like, it’s not totally self-explanatory. Feb 13, 2022 · Bench Press 3 Days per Week - Powerlifting Programs These are bench press programs that call for the athlete to bench 3 days per week. New comments cannot be posted and votes cannot be cast. So with a 405 bench max, and a 275 incline bench max, a single day might look something like this: Paused Bench - 2 sets of 2 reps at 345 Incline Bench – 5 sets of 8 reps at 195 1-2 Progressive overload in bench press can be done through multiple variations of the lift. Jan 14, 2022 · This is an intermediate bench press program aimed at increasing the bench press 1RM of intermediate lifters. To convert them to pounds, multiply the number by 2. The squat volume remains the same. Let’s take a closer look at the program, including its exercises. Reverse Grip Barbell Curls 4×10 French Press 4×10 Important Point about German Volume Training Weight Progression – Increase the weight used each workout. So what is a bench press pyramid? The best bench press program for strength first builds a base by targeting volume and intensity and following a slow and steady progression. Leading up to the Cert, I completed an eight-week military press program on October 8, 2016, pressing 200lbs for a personal record. For two or three days per week. Want to master the bench press technique? Check out these articles on proper bench press form, variations, and tips to avoid common mistakes. At the same time I reduced pain and injury risk. What is the best frequency that you have found to help progress your bench? What type of volume did you find worked best? Is there any accessory work that you found significantly improved your bench? ULTIMATE BENCH PRESS WORKOUT: INCREASE STRENGTH & CHEST SIZE Looking for a way to add size and strength to your chest muscle? This bench press workout is designed to build massive pecs while putting up big numbers on bench! Particularly for the bench press, not only the load, but also the way it is distributed on the barbell and the lifting velocity can influence the total training volume and perceived exertion. What is the average Bench Press? The average Bench Press weight for a male lifter is 217 lb (1RM). Jan 12, 2024 · Board combos use wooden boards to overload the bench press either through the amount of volume or intensity you can typically handle. To achieve maximum chest gains with this exercise, you need more than just brute strength; optimal technique, programming, and understanding of biomechanics are key. Jun 30, 2025 · Track and optimize your training intensity with our Workout Volume Calculator. Feb 23, 2024 · A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. Boost your strength training progress now! Mar 22, 2011 · Debates rage over which rep range is best for muscle building. Is 4x a week for steroid users? Or any natural lifters do this x3/x4 split? Jun 7, 2024 · In this article, I’ll go over ten of the best tips and strategies I know for how to increase your bench press. It implements the main resistance training principles by correctly changing the training volume and lifting intensity. Understanding the concept of bench press volume vs weight is crucial for crafting an effective training program that delivers results. Hey r/powerlifting! I have been stalling on bench recently and just want to see what has worked for you guys in the past to get some ideas. I kind of do half powerlifting, half bodybuilding, although I was surprised to hear a lot of powerlifters include volume. In my quest to becoming the youngest human being to bench press 600lbs, I trained with German volume training to help add mass. For one reason or another, my chest and especially my triceps recover like crazy. Bench 40/30/20/10+ Reps for Volume – EVERY OTHER DAY No hype, no grinding on daily reps. While I think you’ll be fine either way, my question would be if you’re getting great results…why change the program you’re on? Nov 30, 2024 · Benefits of bench press training include focusing on the tricep, increasing volume work, and gaining weight. The main goal of the current study was to compare the effects of volume-equated training frequency on gains in muscle mass and strength. Aug 3, 2023 · Instead, take a look at some of the other variables involved in your programming: frequency, volume, and variation. Jul 7, 2019 · In short, German Volume Techniques (GVT) was initially used for strength gains. Dec 7, 2024 · Volume in weightlifting refers to the total amount of work performed during a workout. German Volume Training: The Program Feb 12, 2025 · Best Bench Press Program – Advanced Level Our 9-week advanced bench press program uses three workouts per week. Move beyond these simplistic arguments, and maximize your workouts by focusing on training volume. If you didn't find the high volume program you're looking for, try using the Lift Vault Program Library. Help me get a 500 lb bench! Mar 30, 2017 · When I had registered earlier that spring, I tested my bench and easily pressed 245lbs. 2. I can bench only a low weight as a heavy load aggravates the problem Are 15-20 rep sets worthwhile? is there anything else i could consider that employs a lower weight? negative reps or something. Bench Press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. Each of these exercises generally limit the absolute load (assuming this works to offset the supra-high volume Apr 23, 2019 · In this post, I summarise the key takeaways from a video by Alan Thrall about "How to Bench Press". thanks Bench Press Standards You Can Use You’ll find innumerable calculators and charts online telling you how much weight you should be aim to barbell bench press. Jan 18, 2020 · In this article, learn the methods that'll help you increase your bench press. A big bench press can increase your strength performance, increase your muscle mass, or even improve athletic performance for your sport. Combined with proper food intake, GVT yields incredible gains in muscle size. Below is an overview of the program. Here, we’ll explore five proven set and rep schemes to help you get stronger, while optimizing your workouts for efficiency and results. Our community Bench Press standards are based on 46,684,747 lifts by Strength Level users. Aug 7, 2023 · Looking to increase your bench press? We cover 8 ways on how you can increase you bench press strength. Throughout my basketball career, I’ve turned to GVT during the offseason to build upper body mass, especially with the bench press. Eg: Barbell bench press, incline/decline or flat, push ups, or dumbbell bench press. How it works? Jul 3, 2022 · We discuss the benefits of doing high rep bench press training, when you should do it, and a sample workout routine. Is Total Volume more important than High Intensity? I was talking to an experienced powerlifter in the gym today (was benching 3 plates for 5 reps competition style for sets - so obviously knew what he was talking about) so I asked him how he got such a good bench press, he was saying its all about total volume in a session vs high intensity. Learn optimal volume, exercise selection, and programming for maximum development. Sep 17, 2024 · When it comes to building strength, the bench press remains a cornerstone of any serious strength training routine. Having a bigger back helps tremendously on the Bench Press. In addition, we aimed to investigate whether the effect of training frequency was affected by the complexity, . See full list on outlift. Though it seems simple, bench pressing involves many nuances that can make or break strength Feb 17, 2023 · The bench press volume is not quite as high in Madcow 5×5 as it is in our intermediate powerlifting program (where you bench press 3x/week), but still enough for the intermediate lifter to gain strength. The major findings of this study indicated that 8 weeks of high-intensity, low-volume resistance training utilizing long rest intervals stimulated significantly greater 1RM bench press and lean arm mass gains compared to moderate intensity, high-volume program utilizing short rest intervals in resistance-trained men. To be precise, 55% of the lifter’s 1RM is taken as the initial weight for bench pressing. Oct 18, 2016 · That’s 750 per set, times 8 sets equals 6000 pounds of barbell volume. Bench press, squats, rows – German Volume Training is based on big exercises to pump up all your largest muscle groups. For example with Bench Press we can drive it to a point with variations such as Incline Bench, DB Bench, Overhead Press and the like. Despite surgery it will stay broken. So in the short term, the benefits or training volume are not so clear because the neural development is not as dependent on training volume. The average weights are provided in kilograms since that is the unit of measurement used in powerlifting competitions. Like the muscle mass for for the bench press, for example, meaning the size of your pecs, your delts, your triceps, then you can maximize long term strength development. 5x1x3 failed BP vol: 235x5x5 BP int: 275x1x3 done BP vol: 237. I picked this up from Bill Kazmaier, who had benefited from German volume training during his career. 5x5x5 BP int: 277. Running the 4 days nSuns program and it has a lot of bench press volume, about 26 sets per week in total (though some of those sets are triples so you could argue they don't count as full sets). 120kg bench press for 11 reps a year ago today. Compare your max lifts against other lifters at your bodyweight. The ways to engage in bench press progressive overload are weight, intensity, volume, and duration. Apr 7, 2023 · Increase your bench press strength and build muscle with this nine week long, advanced bench press training program, with three workouts per week. This lesser volume provides less stimulus for chest growth. Why Do It: Jun 7, 2024 · An effective bench press program includes a balance between training frequency, volume, and intensity. To search through all programs based on lots of different criteria, check out the Lift Vault Program Library. Oct 30, 2024 · Purpose: To investigate the effects of 3 training volumes in the bench-press exercise performed with interrepetition rest periods, matched for fatigue, on strength gains and neuromuscular adaptations. Aug 11, 2025 · German Volume Training, a system of 10 sets for 10 reps, is great for both strength and bodybuilding. It strengthens your entire upper body. Effect of acute beetroot juice supplementation on bench press power, velocity, and repetition volume. As you can see, regardless of your bench max, the percent and the number of lifts stay the same, but the volume is constantly increasing. Sep 19, 2024 · Bench Press Volume: How Much Is Enough? Volume is typically defined as sets × reps × weight. GVT Chest Load for 10 reps Bench Press: 80kg (66% of 1RM) Goal Load: 90kg First Up – Best GVT Chest Day Exercise When it comes to the chest exercises you will use for your GVT chest workout, it’s going to be variations of a chest press. Because we’re doing so many sets of the big compound lifts, we don’t have much room in our routine for smaller isolation lifts, but they’re sometimes added in with a lower volume of, say, 3 sets of 10 Feb 6, 2025 · Bench Press Frequency: 1x per week → 7-day tonnage: 9,000 lbs Even though Lifter B lifts more per session, Lifter A achieves higher total workload over time, leading to greater strength and hypertrophy gains. I find that the bench press responds particularly well to higher-frequency training. If your goal is strength, your weekly volume may look like 12–18 working sets. For example, Range of Motion (ROM) and time under tension (TUT) are both big factors in determining volume. Here are some factors to consider while determining your optimal bench press frequency: Aug 9, 2014 · For example, your workout consisted of bench press at: 1 X 5 X 275 and 2 X 3 X 315, then the total volume for that workout would be (1 X 5 X 275) + (2 X 3 X 315) = 3,265 lbs. Bench Press VOLUME to Build a Bigger One Rep Max Massive Iron - Steve Shaw 104K subscribers 893 Jun 3, 2023 · High Volume Powerlifting & Strength Programs Here are powerlifting and strength programs that incorporate high volume training. May 7, 2021 · Bench Press 5 Days per Week - Powerlifting Programs These are bench press programs that call for the athlete to bench 5 days per week. Crazy that this became Dec 22, 2021 · This approach of deadlifting only once per week with increased squat and bench press volume is very effective for beginners. Mar 17, 2024 · The optimal approach to bench press volume vs intensity depends on your individual goals: For Beginners: Start with a moderate volume of 8-12 repetitions per set, gradually increasing intensity as you progress. For example, 3 sets of 10 repetitions with 100 pounds would equate to a volume of 3000 pounds (100 pounds x 10 reps x 3 sets). Feb 29, 2020 · The overall pressing volume is actually higher in PBI, though you’re correct there’s less specifically for the bench press. 5x1x3 failed I recall that five sets of five across are usually used for progressing a five rep max on Oct 7, 2019 · By considering volume, sets, and repetitions, progressively overloading the muscles, and incorporating assistance exercises, you can create a solid bench press program that's going to build a strong and powerful upper body. Jan 28, 2024 · No matter your goalwhether you're training to get stronger, bigger, or just better at life, the bench press should make a regular appearance in your routine. This guide provides detailed insights into boosting your bench press by focusing on proper technique, increasing volume and intensity, incorporating advanced training methods, and more. It’s also often referred to as 10 x 10. For muscle growth, that number may climb to 15–25 sets per week, especially if you’re benching multiple times. I’ll give you an in-depth definition of GVT below. J Strength Cond Res 34 (4): 924–928, 2020—The purpose of this study was to examine the effects of acute beetroot juice (BRJ) supplementation on power, velocity, and repetitions to failure (RTF) during bench press exercise. Lifters must constantly be working on May 15, 2024 · Bench press variations are important but it’s still an overriding imperative that at least 70% of your bench press volume is spent practicing how you play. Dec 29, 2020 · A bench press pyramid is a method of bench press training wherein volume starts high with low intensity and ends low with high intensity. The Protocol: Daily One-Rep Max Attempts for Over a Month The study, published in the Journal of Exercise Physiology Online, took seven physically active participants on a bold journey: perform a one-rep max bench press every single day for 34 days. Bench 4 reps at 85% Every Day. But for volume purposes I'd rather do sets of 3-5 @ 70-75% 1RM since handling heavier weights transfers better to the actual powerlifting (you can always bench 50/60% with good form, but if you want to make your form rock-solid, do rep work with heavy weights). May 18, 2021 · Another method is to significantly up the volume of lower-stress tertiray lifts. Lifters typically perform three sets of five reps, prioritizing gradual weight increments to steadily increase strength. Free Bench Calculator to estimate your 1 Rep Max (1RM) and total bench press volume instantly. Cornejo-Daza Edited by Human Calculate male/female ability in exercises like bench press, squat and deadlift. Lately it’s been 340-365 Accessories (Heavy floor press, heavy tricep pushdown,single arm pushdown) I’m finding that I’m not really getting any stronger and will take any and all suggestions. After you hit the chest, follow up some work for the lats and rear delts. So, how do you increase your bench press by 50 lbs? Aug 4, 2020 · 6 bench press programs that are effective for increasing strength, size, and power which consist of both linear and non-linear/undulating training methods. Páez-Maldonado | Luis Rodiles-Guerrero | Pedro J. I just don't get how people can bench so much weight when 135 still makes me feel like Atlas. 5x5x5 Press int: 202. This means if you compete in powerlifting raw, you should train bench press to the same conditions you will do them in a meet. Effects of Training Volume in the Bench-Press Exercise Performed With Interrepetition Rest Periods on Strength Gains and Neuromuscular Adaptations Mathias Wernbom | Juan Sánchez-Valdepeñas | Claro Cano | Manuel Ortega-Becerra | Fernando Pareja-Blanco | José A. For Intermediate Lifters: Alternate between high-volume and high-intensity cycles to maximize both muscle growth and strength. Jul 2, 2024 · How much weight men should be able to bench press is dependent on many factors. 45 Likes, TikTok video from Andrew (@vanderneap): “Back when I was a bench press volume monster 🤣🤣 I did this after hitting 140kg for four reps, it’s no wonder my elbows were absolutely cooked for ages 🤦🏻‍♂️ I do miss being this strong though. Compete with friends. Proceed with progressive overload based on the bench press goal you are looking to accomplish. 2 = roughly 178 lbs. This is a list of all the bench press programs available in our workout log, primarily aimed at increasing your bench press strength. Feb 27, 2023 · T-Bar Rows 4 sets x 10 reps Flat Bench Flyes 4×10 German Volume Training Shoulders and Arms Workout Dumbbell Shoulder Press / Dips both for 10 sets x 10 reps performed as a super set. May 5, 2025 · Change your training forever with this 8 week bench press program. Mar 11, 2025 · In the context of the bench press, Starting Strength advocates a low-volume, high-intensity approach. Volume is generally measured by tonnage, defined as (number of reps)* (weight per rep). Day 35 But volume takes other factors into consideration too. How Sheiko’s Novice Program is Different Apr 15, 2025 · How Much Should I Be Able To Bench? The below tables show the average bench press for men and women based on age and weight class. May 28, 2025 · The bench press is the ultimate benchmark of upper body strength. Conversely, a descending pyramid stars with low volume and high intensity […] Apr 8, 2018 · New bench press volume PR! 🙌 (Second set: 260x5 for 2 sets) What did you guys do to get better today? Comment below! 👇 - How to increase your bench press⁉️ Read below!👇 - 1️⃣Programming: get on a set plan and make sure you're lifting in the 2-6 rep ranges. I've been reading people's posts about their bench progression and some people are saying they increased it by 10 pounds a week when they first started. Like, your body gets the hint. My latest volume day and intensity day lifts are as follows: Press vol: 170x5x5 Press int: 200x1x3 done Press vol: 172. Just wondering, is there any need to do other chest accessories, if so which exercises would y'all recommend I do, or is bench press only enough to hypertrophy the chest and drive up bench press strength? Guidelines German Volume Training method is designed to complete ten sets of ten reps with the same weight for each exercise. For most people this would represent 60% of their 1RM load. Using boards is a form of training ‘partial reps', which has been shown in the scientific literature as a tool to help athletes continue to increase strength after reaching a bench press plateau. For example, 81 kg x 2. I'd bench every other day until I felt the need for a rest day to break up the cycle. A sample weekly volume breakdown might look like this: Day 1 (Heavy): 4 sets of 3–5 reps Day 2 Aug 13, 2025 · Many athletes aim to increase the bench press by 50 lbs but don’t know how to get there. Day 2 — Rest/Active Rest. For example: If you bench press 300 pounds for 1 rep, you would use 180 pounds for this exercise. Beginning with a weight you could lift for 20 reps to failure. Bench Press - 3 warm up sets (135 x 10, 225 x 6, 315x1) Bench Press - 3 working sets (3 sets of triples at 80% of 1RM. And more importantly, how to properly use them to see results - FAST. paivl aaajb wli5y ds ij 2btyhj hv xqyjfiloi e8 um7