Bench 4x per week

[james_west]

Hi everyone.

I have read as many stickies as possible and done a search using the search box but couldn't find a specific answer to this question.

I have got the iPhone app and when I typed in my numbers it said I am a cms athlete and had me doing the small load advanced prep cycle 1.
I was surprised (perhaps incorrectly) to see that I will be benching 4x per week. This is more than I have read in the past and I was wondering the rationale?

I'm not saying I think this is wrong and I am happy to do the plan as prescribed but I was wondering why 4x per week?

If this has been answered somewhere else then apologies in advance and if you could point me in the right direction I would appreciate it.

Thank you

James

[victorE]

Sheiko's explanation for this is that the muscles used in the bench press are much smaller, and as of such can recover more quickly.

[sirpickles]

A lot of folks bench has responded well to more frequent benching.

[james_west]

Thank you both for your replies I appreciate it

[victorE]

Before starting Sheiko, I was only benching 2-3 times a week. After my first Sheiko block (a 6 week competition block) I gained 5 Kg onto my 1rm. Frequency is the name of the game when it comes to bench pressing. 

[Stephen Brindle]

I have to agree with Victor and SirPickles. The high frequency in benching has helped me out tremendously. Bench press has also been one of my better lifts but still in the past 14 months I've put over 35 lbs on my bench max doing the Sheiko programs. The high frequency but rarely ever going to failure has worked wonders for me and many people that I've put on the Sheiko programs.

Here are some things that have helped me to keep the shoulders healthy with the high frequency of benching as well as things I've found to work get my bench stronger while on Sheiko

-Always keeping the elbows in tight and acting like bending the bar in half on the descent.
-Doing band pull aparts for scap retraction 2-3 x 20 reps each bench session
-Adding in some extra pull ups or rows on the Tuesday off day
-Doing light flys on double bench day (really opening up the chest and getting a good stretch and blood flow)
-Doing heavier DB paused assistance on single bench press session days when it calls for "chest muscles"
Eg- DB Paused Floor Press, DB Paused Flat Bench, DB Paused Incline, etc.
-Limiting heavier overhead pressing. I know some people swear by going super heavy on a frequent basis on overhead presses to help their bench but I've found I do better with a lower frequency (medium intensity) on these. (Normally Sheiko will have you do these only about 3-4 times within a 12 week cycle)

[victorE]

Thanks for the tips Stephen.

[Kaldarius]

I have to agree with Victor and SirPickles. The high frequency in benching has helped me out tremendously. Bench press has also been one of my better lifts but still in the past 14 months I've put over 35 lbs on my bench max doing the Sheiko programs. The high frequency but rarely ever going to failure has worked wonders for me and many people that I've put on the Sheiko programs.

Here are some things that have helped me to keep the shoulders healthy with the high frequency of benching as well as things I've found to work get my bench stronger while on Sheiko

-Always keeping the elbows in tight and acting like bending the bar in half on the descent.
-Doing band pull aparts for scap retraction 2-3 x 20 reps each bench session
-Adding in some extra pull ups or rows on the Tuesday off day
-Doing light flys on double bench day (really opening up the chest and getting a good stretch and blood flow)
-Doing heavier DB paused assistance on single bench press session days when it calls for "chest muscles"
Eg- DB Paused Floor Press, DB Paused Flat Bench, DB Paused Incline, etc.
-Limiting heavier overhead pressing. I know some people swear by going super heavy on a frequent basis on overhead presses to help their bench but I've found I do better with a lower frequency (medium intensity) on these. (Normally Sheiko will have you do these only about 3-4 times within a 12 week cycle)

Quoting this, since it is excellent advice and what I do too!

I would also like to note that Sheiko isn't 4 days comp bench all the time (4 day program). There are many weeks where you will bench 3x and the 4th day will be a bench variation (E.g. CGBP).

[james_west]

I have to agree with Victor and SirPickles. The high frequency in benching has helped me out tremendously. Bench press has also been one of my better lifts but still in the past 14 months I've put over 35 lbs on my bench max doing the Sheiko programs. The high frequency but rarely ever going to failure has worked wonders for me and many people that I've put on the Sheiko programs.

Here are some things that have helped me to keep the shoulders healthy with the high frequency of benching as well as things I've found to work get my bench stronger while on Sheiko

-Always keeping the elbows in tight and acting like bending the bar in half on the descent.
-Doing band pull aparts for scap retraction 2-3 x 20 reps each bench session
-Adding in some extra pull ups or rows on the Tuesday off day
-Doing light flys on double bench day (really opening up the chest and getting a good stretch and blood flow)
-Doing heavier DB paused assistance on single bench press session days when it calls for "chest muscles"
Eg- DB Paused Floor Press, DB Paused Flat Bench, DB Paused Incline, etc.
-Limiting heavier overhead pressing. I know some people swear by going super heavy on a frequent basis on overhead presses to help their bench but I've found I do better with a lower frequency (medium intensity) on these. (Normally Sheiko will have you do these only about 3-4 times within a 12 week cycle)

Thank you for the comprehensive answer Stephen I really appreciate it. I will put that information to good use. I have been talking to my friend Kev MacLaren (I think he is on here?) and I have got to a certain point just 'lifting' with a general plan.

But now it is time to get more specific for Powerlifting, so time to get on board with some of Sheiko's plans.

Also thanks to Kaldarius and Victor for your replies. I do appreciate the help.

Regards

James

[RussianBear]

I have to agree with Victor and SirPickles. The high frequency in benching has helped me out tremendously. Bench press has also been one of my better lifts but still in the past 14 months I've put over 35 lbs on my bench max doing the Sheiko programs. The high frequency but rarely ever going to failure has worked wonders for me and many people that I've put on the Sheiko programs.

Here are some things that have helped me to keep the shoulders healthy with the high frequency of benching as well as things I've found to work get my bench stronger while on Sheiko

-Always keeping the elbows in tight and acting like bending the bar in half on the descent.
-Doing band pull aparts for scap retraction 2-3 x 20 reps each bench session
-Adding in some extra pull ups or rows on the Tuesday off day
-Doing light flys on double bench day (really opening up the chest and getting a good stretch and blood flow)
-Doing heavier DB paused assistance on single bench press session days when it calls for "chest muscles"
Eg- DB Paused Floor Press, DB Paused Flat Bench, DB Paused Incline, etc.
-Limiting heavier overhead pressing. I know some people swear by going super heavy on a frequent basis on overhead presses to help their bench but I've found I do better with a lower frequency (medium intensity) on these. (Normally Sheiko will have you do these only about 3-4 times within a 12 week cycle)

These are very some very good pieces of advice!

I agree with the moderate, high frequency approach.
I think that fits well the thought of practicing technique rather than just put on some heavy weight and lift it.