Whilst I'm not entirely sure how the volume thing works I have increased my benching frequency to 3 times a week in the past but found that I couldn't recover from this and actually got weaker on the bench.
What I thought might be a good idea as an assistance exercise due to it being a much easier exercise on the joints is the close grip floor press as this appears to work the area that I'm weakest in on the bench.
Last edited by Tredaway; 10-29-2014 at 09:10 AM.
A thread that turned out a good read.
Im in the no assistance camp and just finding the right amount of volume but im no coach. Also whatever increases your bp i would not change
The reason that adding triceps assistance works well and more optimally than "do more bench and press" for a lot of folks, is that the triceps is a large and (should be) powerful muscle group, with the ability to tolerate more volume than smaller, weaker areas. Pec tendons, rotator cuffs, etc. can get aggravated long before the triceps have received optimal stimulation from said exercises.
Last edited by HONEYBADGER; 10-30-2014 at 02:13 AM.
Well, for a reduced degree of annoyment just read it instead: The Dirty Secret of Programming