How To Bench Press Heavy EVERY WEEK, Recover, & Get Stronger!

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[@thebeast-vn5hn]

As a bodybuilder i train in three week waves I would do three weeks of incline bench three weeks of flat bench and three weeks of decline bench i train everything three times a week but i would bench once a week this has gotten me alot stronger in the bench press

[@lennartberndt1836]

How could a second day look like? Dynamic effort or better a volume day?

[@tunauslu3295]

Hi coach,
I am trying to improve my bench and if you can look at my program I will be so happy, here is my program:
First of all my current maximum performence is repping 85 for four times
Secondly, I never do one rap max
Bench press 3x(3-5 rep) if I am able to do it 3x5 , increase the weight about 1.25 each side(total 2,5) in next session, never do less then 3. And my sets are usually rpe 9-10
I am doing this once in two days, (4 times in 8 days) and sometimes I quit one of it(3 times in 7 days)
If I can't improve my performance in 3 straight sessions (under normal circumstances), I am dropping the weight between 7.5 and 5 kgs and continue the normal program all over again.
Whats your thoughts on my program, do you have any advice for it , or should I keep it simple and resume training till it not works?

[@BigBenchas]

Shoot me an email Tuna, [e-mail]

[@catfish1161]

Can ohp be used as a bench variation?

[@JesseLinkes]

Bench once every 3 days mike mentzer

[@edwardmayfield2442]

I use different variations in a constant rotation , and I never plateau

[@Knoksvau]

What's slingshot?

[@senaares6107]

Mark Bells strechy invention