How much ya bench? 3x per week bench workout for those trying to increase bench..

This isn't far off from the bench template I'm following (and that has given me the best results).

Mondays are my hypertrophy/volume day. The major difference is I use Wed for speed/recovery. Friday is my power day, with a single amrap set with heavy (for me) weights.

3x a week is a good frequency for me. I go hard on squats and strongman, so Wed works best as a low intensity day, but other than that, I'm pretty close to this template.

so what other lifts do you do? Just your normal stuff, and what are the rep ranges for your other body parts?

It may all be in the article but I just skimmed over it.

eta;: Yeah it did!

quote:

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For middle delts, choose two different middle-delt exercises like wide-grip upright rows and dumbbell lateral raises for 3 sets of 8-10.
For triceps, choose 2-3 exercises done for 8-12 reps.
For biceps, choose 2-3 exercises for 8-12 reps.
For back and legs, train with 3-4 exercises for 3-4 sets of 8-12 reps.

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