Hi all,
I’m new here, and new to RPE. I’m going to give a shot to the Strength 2 template (following a typical linear program until now). I’ve noticed that in both blocks BP frequency is capped at 2 per week. Although the total weekly volume is still high as there are a lot of sets on the pressing days.
Is this by design? Or when progress stalls, should 1-2 more pressing days be added (or be spread out)? I’ve often heard people recommending 3-4 BP days at that level to continue to make progress.
I’ve also noticed that there’s no OHP at all and was wondering if there’s a benefit in adding them on Lower days (Day 1/3). Or will that actually do more harm than good?
If my numbers are relevant, in KG:
Squat 160
BP 105 (paused)
DL 170
OHP 75
The first 3 were in a meet (first one). Had maybe 2.5kg more in me for BP, and 5 more with DL (failed 180). And I started lifting in August of last year.
Thanks a lot!
Dan,
Thanks for the post and welcome to the forum!
Regarding frequency, e.g. how often a movement, muscle, or specific modality is trained, it’s mostly a tool to adjust volume and distribute training load. For the former, I am not of the opinion that there are big benefits to be had by increasing frequency without increasing volume. For the latter, I think it’s mostly personal preference, logistics, etc.
Adding more pressing volume may be a good idea if someone has plateaud, but that would be after a thorough assessment of programming and response factors. I do not think strength is developed linearly, and would want to see prolonged stagnation before deciding someone isn’t responding. If I needed to add more volume, one could add more days or more sets. Again, I don’t think frequency makes a big difference in and of itself.
I do not think overhead press transfers very well to the bench press. That said, people can select OHP on Day 2’s 3rd exercise. I would not ADD OHP on top of everything else, no.
Makes a lot of sense thanks a lot!