Part 3 - BENCH PROGRAM REVIEW - Greg Nuckols 28 Free Programs - 3x per Week Bench Press Program
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- Опубліковано 26 вер 2024
- www.strongerby...
This is the third review of Greg Nuckols 28 Free Programs, which he uses as a lead magnet on his website, Stronger by Science. He offers 10 bench programs, 8 squat, and 10 deadlift, each with a once, twice, and three times per week option for beginner, intermediate, and advanced lifters.
This is a breakdown of his three times (3x) per week bench press protocols for beginner, intermediate, and advanced lifters.
This channel has quickly become one of my favorites. Please keep up the work man!
Greg’s intermediate 3 day bench program got me from 205-240 in 3 consecutive runs( 12 weeks). Haven’t felt the need to deload since this program manages fatigue really well! Oh and I’ve been doing shoulder, chest, and tricep accessories after most sessions.
How long should I rest between sets for this program? I rest 3 mins but it feels so easy I feel like I'm wasting time. Am I overthinking or am I meant to rest less?
Did you run the medium volume?? I am looking to start also, and adding 3 rounds of chins, push ups i dips and core after all workouts.
I’m starting the 3x per week Beginner bench program. How long should I rest between sets? Is 3 minutes rest between sets good for all days of the program?
@@koki9244 I'm probably a bit late but rest as long as you need generally, without getting cold. If you are fresh for a next set and things like your heart rate aren't limiting you, you can go 2-3 minutes. But if you need a bitt more, I'd say 4, 5 isn't necessarily wrong.
@@lukaposeidon8490 hmmm... For submax work 4-5 minutes seems a bit much unless you are an athlete that needs to bench in comp. 4-5 mins between sheikoesque bench programs is going to be 3houra in the gym. I rest no more than 2 minutes with some sets being treated as warmups -aka just adding weight and doing them (and I could hit all the volume In the program (I'm by no means healthy in terms of heart rate-smoker in fact).
I've ran through Bench 3x intermediate for 2 cycles after stalling my bench in Greg Nuckols LP. Bodyweight at 79-ish kgs, my bench went from 97.5kg tng to 112.5kg paused @9.5. I never done any bench assistant work or any pec work of some sort, just stucked to the program as designed. What was really fun was that the 3rd day of every week you get to see how much you can push yourself. Also, because this program uses quite low intensities, I've forced my self to do my best to competition pause every rep. If you like benching 3 times a week, this is legit af.
Did you do the moderate or high intensity?
@@lmc3307 i did the medium one
@@justvernon7772 okay thanks I’m stuck at 102.5KG so hoping I can break plateau with this
On the advanced are you doing the middle section three times a week or do you use the intermediate Monday and Friday along with it.. What I am asking. Do you perform the advanced 3 times per week in that format?
@@MrDfabulus I can't answer you that because I haven't done the advanced 3x bench program. It has too many sets that I'll be stuck in the gym forever
I am on the Michelle Lewin 10x per day forearm program.
PsyOperator I see you are a person of culture as well 🧐
Oh mfg there's a forearm program?!!! Please tell me about it please!!
@@king_koby9591 yes you can run 3-4 times a day in the bathroom then squat on the toilet to not make a mess 😂
Lets see the workout videos
I'm on the Eva Elfie 10x per day forearm program
Good review/analysis and great program. 3X intermediate high was/is the ticket for me. Helped take my bench from 315 to 355. Thank you, sir.
I’m starting the 3x per week Beginner bench program. How long should I rest between sets? Is 3 minutes rest between sets good for all days of the program?
@@koki9244 Depends. Warm ups 1-2 min and work sets 2-3min.
Did you do variations?or just sticked to the paper?i am thinking about adding 3 sets of dips on day 3 of each week,do you think that would be helpful?
I ran it as written for 2 cycles and then added in some variations (larsen press, slingshot) for another cycle. I would run it as is for at least one cycle before adding.
I’m running the intermediate program for the 3rd time with 5lb increase every time, its great for me because it’s only 4 weeks per cycle. My form has really gotten solidified by it.
Just started the beginner program. Did 16x on the Amrap for day 1. I thought initially that there wouldn't be enough volume but worked out at 32 lifts over 3 sets (plus warm ups) certainly put a lot of blood into arms shoulders and pecs, plus I get to bump by 5 kilos next week! I suspect that the self regulating aspect of this wave will also be a good indicator when to move to intermediate, ie when the lifts plateau.
As an aside having been away from a gym for many years through ill health, it is just an absolute joy to feel weight in my hands again and to be able to do it with such an understandable program. Funnily enough my next session is tomorrow and I can't sleep with excitement, 50 year old kid :)
How much did you increase your max by the end of 4 week?
@@shreyanshah4544 I added 15kgs to my working sets (beginner gains!) Then nothing ... all the gyms have had to shut down again :( My max is only 100kg, but it doesn't detract from the pleasure of lifting.
@@Jaysthudandblunder how many months experience do you have in the gym? I have about a year should I still do this program?
@@shreyanshah4544 I really am not a good barometer, I'm old and disabled and am unable to consistently train. My thought process is this "if it ain't broke don't fix it", ie if you are still making gains then maybe it's still working for you.
I started training 2 years ago to gain some weight. I was 52Kg. I was doing body building exercises to gain weigh and I'm now at 63kg. My deadlift was at 150kg, squat at 115kg but my bench was at 72,5kg for over 6 months. So I started this program. The Advanced one. I'm 3 months in and my bench is now at 92.5kg. LOVE it.
Bench now?
@@grants5110 115kg touch n go at 68kg body weight with a lot of water retention and some fat
@@SpyrosFougias Great progress.
@@grants5110 thanks man. It's been a great journey so far. I'm kind of stuck right now though. Might be because it's very hot in Greece and it's harder to train or that I hit my limit for the time being. I didn't have much progress on the last month. I started boxing too and that takes a lot of my energy. But I'm at a good level in my country. The record for dead stop bench at my body weight is at 107,5kg so I'm happy with myself right now. Want to train more though so that I can officially brake it in a competition. That's my goal.
@@SpyrosFougias how tall are you
I personally love 9 sets of varying weight, it makes practice/volume/technique days more fun and interesting. Spreadsheet really takes away any excuse for not complying, all the numbers are right there!
Ah, the much-awaited Part 3! :-D
Thanks so much for breaking this down, for all these 4 videos, and for the ABSOLUTELY AMAZING fitness content you provide!
Yours is one of the BEST fitness/lifting channels out here on YT!!
I did this program and it worked wonders. Started at 165 lbs body weight with a 185 lb bench and I ran the program 3 times and at the end I got to 225 lbs for an easy single at rpe 8. I was 175 lbs towards the last week when I did the single. This program is very, very well made.
Simple and effective. Currently at the end of week 2 of the second cycle and already gained 15 lbs on my 12 rm despite diet and recovery are not optimal because of schedule.
So if you do bench monday, wednesday and friday, whats the smartest way of doing squat and deadlift ? Do you just do them tuesday and thursday ?
Here is a short report for people who are thinking about running the intermediate plan. Maybe it will help you.
I have done a cycle of both the 3x intermediate medium and high volume.
Of the two, the medium volume was the more fun, due to the AMAPs at the end of each week. Apart from day one of week three, everything was moderate effort, which allowed me to work properly on my technique (pauses). The 3x IntMed gave my bench a whopping +5kg on my e1RM, with better technique.
For me the high volume plan was really exhausting. The first day of each week is so packed with volume that the weights on the second session of the week felt abnormally heavy because i was still so fatigued from day one. Also my joints felt like crap throughout and it felt like my elbows are about to get inflamed. I was really seeing forward to the last seasion because i thought the high volume cycle would give me more progress due to the higher volume, but unfortunately, the 3xIntHigh plan didn't bear as much fruit as the medium volume one. In the end I had +1kg on my e1RM. Probably the volume was just too high for me.
I will now start another cycle with the medium volume on monday. I will be happy to post the results again in four weeks if anyone is interested.
@OffensiveDude With the medium volume plan, the AMRAP sets are used each week to decide whether to increase the weight.
With the high volume plan, an AMRAP test is done at the end of the four weeks.
@OffensiveDude There is no test for 1RM only AMRAP sets for an estimated 1RM. The percentages are based on the e1RM.
Since the fourth week is a tapering week, you could do a real 1RM attempt instead of AMRAP set on the last training day.
@OffensiveDude I would do it just like you said. Stick to the first three weeks as it is. Since the last week is pretty easy you should be recovered enough to do an 1rm attempt on the very last session.
@OffensiveDude Great number, keep on going. I'm curious about your results.
I think I'll do the same and do a 1rm instead of an amrap on the very last session of the cycle.
Hey, I'm running the 3x intermediate medium volume program right now. So far I love it, I agree with your point that my technique also improved because of the moderate intensity compared to my usual linear progression training and fatigue become more manageable as well (it is a huge issue for me previously, which led to burn-out).
How many cycle have you run the program so far and how's the progress? Do you still using it or did you change it to another program? Thanks!
thanks for your knowledge Alex
Went from a 175 max and using intermittent for 3 months I’m now a 275 bencher. Tyvm my man you helped me out
Would you add any accessories to these bench days or on alternative days? If you would, what would you recommend?
I ran the Int program for Push Press instead of Bench and it took my Press from 225-245 after the first cycle. Going to run the 2x per week next and see how well I do.
Thank you I've been waiting for this one! How would you incorporate OHP into this program as to maintain strength in that lift? thank you sir. Possible set-up im planning on running
mon: squat 3x8+; Bench 3x8+; Weighted Chin-up 3x8+
Wed: squat 3x6+; Bench 3x6+; Weighted Chin-up 3x6+
Fri: squat 3x4+; Bench 3x4+; Weighted Chin-up 3x4+
Sat: Deadlift: Single @RPE 8 then -20% 4x5 ; OHP: Single @RPE 8 then -20% 4x5
Squat: 225 lbs
Bench: 225 lbs
Deadlift: 245 lbs
OHP: 155 lbs
Just my opinion man but that intensity level for squats will be brutal. Going to failure 3* a week would crash my lower back. If you think you can handle it go for it (but I’d suggest swapping out the 6+ day for front squats or pause squats or something)
@@someoneelse4740 that's a good call, thank you kindly
Please review TSA's intermediate approach 2.0!
Edit: I ran the first day today, will update after the 9 weeks
well how was it
@@drekfeast amazing, gained 30kg on deadlift, 15kg on squat and 10kg on bench. The high frequency and volume at lower intensities worked quite well for me
Great breakdown of the program
This is an old video but here's my experience with this program:
I personally have done this program from the intermediate -> advanced templates. When I started I was 165 lbs with a 1RM of 290 lbs.
Now I'm 170 lbs and I'm up to doing 320 lbs for working set singles (so I'm guessing my true 1RM is a bit higher) during W3, and the sheer amount of frequency/volume is just creating so much fatigue in my chest that I'm struggling in subsequent sessions. This usually gets bad around halfway through W1, it's gotta be the higher rep sets after the main set on D1 or coming down the pyramid on D2 that are doing it. When I'm fresh on W1-early W2 these weights are usually flying. It feels strange because the fatigue was pretty manageable until my training max started cracking the mid-300s.
Not sure what I'll do at this point, probably maybe cut those sets out for now and see what I can add back slowly. I'm pretty happy with being able to do 315+ but maybe 365 as a lifetime max would be nice as it's the next big plate up, 405 is probably out of the question at this bodyweight.
Recently started the nuckols 3 bench a week. The third week is though. Have you found the solution to your problem?
Ran this with the overhead press instead of bench, started at the beginning of this year and improved my ohp from 135 to 175
Imma try and reach 185 before the end of the year
Which one did you run, the 3x beginner, 3x intermediate med, or 3x intermediate high vol? I'm thinking of running this for ohp as well instead of bench since I've been having rotator cuff problems lately with bench. Also what accessories did you do for it?
@@farbeyonddriven8001 i started with the medium volume and let my body adapt and then do the higher volume one although it wasn’t sustainable for me, it was a lot of volume and joints weren’t happy
I think a more sustainable way is switching month to month different pressing movements with the medium volume version
If you’re really focused on pressing
One of the best bench programs out there. Week 3 Day 1 is one of the most savage ass kicking bench sessions you'll ever do.
If you wanted to put a deload in or after the beginner's program, would something like this work....
Mon: 2x6 (was 3x8+)
Wed: 2x4 (was 3x6×)
Fri: 2x3 (was 3x4+)
Essentially, just half the volume (total reps) but keep the same weight as in the prior week, add 1-2 RIR and omit the plus sets.
Assuming the reps obtained in the recent plus sets haven't been too far higher than work sets.
Maybe omit Wednesday altogether?
The intermediate program got me from 240 to 260 in 4 weeks, definitely will glue my ass to this one.
hey did you do other accessories movements after this?
@@eltie557 No I’m allergic to accessories general; however the volume is great enough that you shouldn’t require them for growth.
Did you do the intermediate moderate or intermediate high intensity?
Thank you for the info
Hey Alex please review M Disbrow 10weeks death bench programme, I've seen people making great gains out of it......... work appreciated
One of the best bhai 🔥💯
I'm going to be running the 3x week benching intermediate medium set up. I'm running this alongside Candito's 6 Week Strength Program which I'll be using for my squat and deadlift.
Thats some work! Keep us posted.
@@AlexanderBromley I'm excited to see how it goes for my poverty bench.
I’m probably going to try this as well. I’ve been planning on running Candito’s 6 week program, but the consensus on the bench portion seems to be that it doesn’t produce as good results.
@@Dylan-ro2bp When I ran it in the past it didn't much at all for my bench. It blew my squat and deadlift up though. I'm thinking with this plan my bench will progress nicely along with my squat and deadlift.
@@Dippedinblackink How did it go, I'm about to start the same plan.
Having gone through a few sheiko-cykles during my training career I noticed something quite clearly: Either I am way to weak or a low responder to get enough stimuli from the amount of reps given. Most of the times the top set is not even that hard for me. Every time I go on a sheiko-inspired bench program i quickly gain strength the first 4-5 weeks and then hit a plateu and maybe another PB after a couple of weeks. However by end of month two my form decrease and my performance too.
Coming of half a year very high volume benching, 4 times/week, 6-8sets/workout, 8-10 reps at RPE8 it happened again and I even think I started to lose some mass. But first I hit a couple of PBs in month 1 and 2. This time in the third month of sheiko programming I tried adding 3 sets at RPE8 after the main work, and surely my form and performance increases, even after the first workout. That said, I may be an outlier of some sort when it comes to tolerance of benching high volume.
That said the rest of the program works well for my squat and deadlift in the long run.
Are you sure you aren’t just overreaching early due to being TOO susceptible to high volume? Then super compensating early? I know sheikos programs are meant to make you overreach so you can go into a peak.. so maybe it’s the opposite problem
@@Jmack7861 I am pretty sure that it's not what happens. My performance does not drop over the weeks and I am steadily able to add reps/weight. This is true as long as I don't go above RPE9 on more than a few sets. Usually working up to a heavy single twice a week is enough for me to peak in about two weeks or so while doing less work/volume for 2 workouts before a max attempt.
@@koffski93 try eating more a couple cups of rice before training make sure protien is at least 1.25 grams per lb of body weight
Have a couple weeks left on this one, and it’s great so far. Will comment the results when I’m done
Edit: I felt like I was really improving the first two weeks. Third week I felt stalled, and the 4th week I felt weaker than before. I actually started back at school during that third week, and my recovery (sleep and eating) became subpar. My max didn't go up on the fourth week. I wouldn't recommend this program if your recovery isn't 100%
@Jim Shorts I started it before he posted this video, and just finished last week
@Jim Shorts As I said up there, my recovery was off^. I did the 3x a week intermediate with medium intensity. Max was 245 before and I failed 255 after
@Jim Shorts Yeah except I literally said eating and sleeping on my original comment. I was just warning others that this is a hard program and they should not make the same mistake I did. I don't see why you're angry about that
Hi Alexander, Thankyou very much for the great video. I was about to try the 3 day Intermediate Medium programme but after you saying its quite a grinding, slow program that doesn't give big strength gains I am in 2 minds now. Which other programs in comparison have a quicker pace without so much volume to them in your opinion?
This program works. Gained 10lbs on my 12 rm during first cycle.
Where can I get that shirt? I ordered the grey one with black sleeves, but I can't find the black shirt with grey sleeves like you are wearing in the video.
Would it be a bad idea adding other chest exercises like incline dumbell press, flys, push ups given the volume during the week?
how do i program accessories on the 3 day intermediate template?
For these workouts do I do I only do bench for the entire workout????
I feel like the percentages are so low im only at like rpe 5-6 most of the time when i worked it out
Try the lower volume, it has higher %
That’s the point. Strength gain comes from neural adaptations which usually means low intensity high volume. This is how you gain strength.
So in the beginner program, is there a maxing out day after 4 weeks? And after the max testing, you start the cycle again for another 4 weeks with the new max?
Pretty sure you actually recalc your max every week/session depending on your AMRAP set iirc. It's in the PDF.
@@graemeyoung9838where can I find the pdf?
Doing 3x intHigh atm, I wanna test my max instead doing amrap on wk4/day3. Should I leave everything as it is or make wk4/day2 very easy 5x5/3x5 (to reduce fatigue) and/or skip wk4/day1 since volume and intensity are maximal in wk3. Long story short should I change anything in the last week to prep better for a max single?
I would do it week 3
Did week 3 day 3... Work got in way so took 3 days off and finally got that 315 for a crisp single.. Maybe jumped the gun by doing 3x intHigh but i really wanted those 3 plates... 2x and 1x int are also very good, did them in the past
@@lolekbolek676 Awesome. Just started 3x intHigh yesterday. How much accessory work are you doing, and are you also doing OHP during the week?
What does bump / stay mean?
@@greenmountainbaron3582 Late reply, but I didnt do any ohp at all. Just did listed fluff work and thats it.
Rich is never allowed to wear Walmart band tee-shirts.
been benching for just under 6 months and been using the beginner bench program. my max is 75kg but in my sessions i do more weight than the percentage suggests I should be able to do, is this normal?
Hello ! Sorry Im confused, for the 1st week Intermediate one do I do all the ones in black in 1 workout session ? so I do 60%x6 /70% 2x4/80% 3x3 all in one workout?
Yes
Has anyone ran the advanced program? I didn't see any comments on it. I was curious how it worked out for anyone.
Intermediate day 3, does he recommend to bump the weight or the reps?
3x per week would be hard on my shoulders and hips for me, at least with a decent tight setup, if you can handle it might be a good option though.
What kind of assistance have people done on the intermediate and advanced routines? Like back and bis on one day and maybe some shoulders and tris on another and that's it?
I would 100% add some back work of some sort.
For advanced protocol, are we using intermediate Monday and Friday?
Yes
I really appreciate the amount of information you give us , thank you
Hey can somebody help me. Which program should i run. My max is 143kg. And should i take a deload after the 4th week before starting it again?
Same here
How long do I rest between sets? Typical 3 mins or shorter
3-5 mins
Is this all what should be done for chest with this program? Or am I free to put in some extra work in for example on day 3 where only a single set should occur?
In the program it has other accessories. I think you can do a 3x12 with another press or fly
@@MaximusPrime52 It dumps all the accessories (except curls) on the third day but the documentation says you're free to add more on the other days, just don't go crazy. This doesn't include the other main movement you include on the bench day. "If you’re still sore in
your prime movers the next time you’re slated to train a movement, just dial back your accessories."
Just starting this program. Doing the working sets all paused. Should I pause the AMAP sets as well? Or touch and go?
Pause
I’m starting the 3x per week Beginner bench program. How long should I rest between sets? Is 3 minutes rest between sets good for all days of the program?
I recommend 2-5 minutes since it’s strength training hypertrophy training 1-2 mins.depends how u feel tbh
Hey My Bench is 80 KG And I have 1.5 years Exp Should I Run Begginer or Intermediate?
intermediate would be good for you
I bench 3 times a week but my second and third Day are very Light if you program it the richt way there should be no problems Just have one heavy Day and the other days must be lichter days i press 4 plates for 6 reps so i must be doing something richt
how many reps should you be getting on the amrap? because i got 5 and 6 on the first two weeks but should i be getting 8 before i bump up weight?
Huh, weird, I thought I was already subscribed to your channel, but it prompted me to subscribe.
Actually I shouldnt say weird, this is probably the 4th or 5th channel Ice been unsubscribed from by yt in the past year
Am I the only one who is absolutely GOBSMACKED to how ridiculous this video is? THREE times a week? This is NOT good for strength training, your muscles need at least 6/7 days to fully recover after very high intensity training, if you're benching THREE times a week you are wasting your godamn time.
Muscles absolutely do not need 6 to 7 days to recover unless you spent 3 hours annihilating them. Benching 3x per week is extremely an common protocol.
@@AlexanderBromley Your assistant muscles like your shoulders, triceps, biceps are being worked during the other days too, 3 times a week is not optimal for strength training.
This is rather low intensity. There is a single day per week with one AMRAP set. Everything else is submaximal
@@ogduck461 running the program right now intermediate high volume, and its really easy to recover from.
@@ogduck461DYEL
I feel that alot of people give sheiko shit for his programs still following strict percentage style rather than the modern RPE hype, but he does it in such a way that if you actually follow it properly (and choose an appropriate max), there shouldn't be a reason why you miss any reps.
Isn't it weird that on day 3 in the intermediate moderate volume you do AMRAP 80% and you are expected to hit around 8 reps at minimum but in high volume you do 2x3 with the same weight? I know it's submaximal, but 3 rep sets with 5 reps in the tank? Is that even going to do anything?
no its done in a 3 week wawe system
hi sorry if you explained it but my english is not my native language , day 1 , 2 and 3 ( begginer) are only regular bench press ? No variations and no assistance ?
yes regular