for muscle growth and strength terrible ideaI am pondering if it would be better while on cycle trying to bench 3 times a week. Would this be beneficial or a bad choice?
What are your goals? That will help with a proper answer.I am pondering if it would be better while on cycle trying to bench 3 times a week. Would this be beneficial or a bad choice?
So the intensity would play the biggest key along with recovery.Size would be the primary goal. I was thinking 2 days with a lighter load for 3 sets 12 reps meaning last set if I make the 12th rep next time increase the load around 5%.
1 day heavier load 3 sets 6 reps meaning last set if reach 6 increase the load next time.
Been curious also if the third set is a waste or necessary if I were to instead go for failure on the second set with a little heavier load to hit failure on the second set? Ive read once you hit failure any more time on the exercise is a waste? Ive read I think dorian yates claimed 1 set is enough as long as thee intensity is high and failure reached. Not sure I would want to attempt less than 2 sets least the first set prepares me for the load for better intensity on the second set.
So the intensity would play the biggest key along with recovery.
I don't belive you would build the best set of pecs from only benching in this fashion though.
Higher frequency and lower volume , which is what this is, needs variety to be must effective imo.
I would suggest at least two different exercises if you are going to train this way, possibly three.
The heavy days (6-10 reps, not less then 6) I would utilize the bench but, I would opt for cable flys, dips, Incline hammer press and so on for your "lighter" days.
It all has to line up recovery wise though...... If you're volume is too much and you hit the next chest day to early, you're not going to progress much.