Training The Bench And Only The Bench

Create: 04/30/2007 - 07:09
Pavel Tsatsouline writes about the bench press training of Russian Vladimir Volkov who only trains the bench press by doing the lift itself and does so multiple times per week.

Russians believe that if you wish to excel at a lift, you can’t beat frequent practice of this lift with a moderately heavy weight and never to failure. Vladimir Volkov, the European bench press champion and master’s world champion in the 220 lb weight class, has proved that point with a 639 lb bench in an IPF competition. Forty-six year old Vladimir trains three to five times a week, depending on how busy he is at work. The only exercise that he does is the bench. He doesn’t do any lat work, dumbbells, inclines, or close-grips. Just the powerlifting style bench.

Comments

Submitted by Jim Ray on
That's me, to a, "T", only I train just twice a week. Boards, bands, chains, wt. releasers, raw or shirted, but always the flat bench.

Submitted by Anonymous (not verified) on
Just imagine how much stronger Vladimir could be if he just strengthened his lats!

Submitted by Anonymous (not verified) on
Does anyone think that actually works? I'm lazy and if that is all I have to do to improve my bench I'm all for it. Rock on!!!!!!!!!!!!!!

Submitted by phreak on
Anonymous wrote:
Does anyone think that actually works? I'm lazy and if that is all I have to do to improve my bench I'm all for it. Rock on!!!!!!!!!!!!!!
There are not many people who have out-benched Jim Williams, and he trained bench up to 6 days per week.

Submitted by chris mason on
WWW.ATLARGENUTRITION.COM So long as you avoid failure by a decent margin and avoid CNS burnout, that system makes good sense as it is in line with the SAID (Specific Adaptation to Imposed Demand) principle. Strength is EXTREMELY specific, and repetitively working a specific movement will optimize neural adaptation or "motor learning". Chris

Submitted by Anonymous (not verified) on
Also wouldn't it be kind of over training to bench 6 time a week? But I guess if that is all you are doing you should be able to rest. I guess training smartly would come into play. I'm going to give it a try. I don't squat heavy or deadlift because of a prior back injury. I guess you could say I'm becoming a bench specailist.

Submitted by Anonymous (not verified) on
I would try also but my training partners wouldn't hear of it. o them only benching would be Sacralidge.

Submitted by Punisher on
Jimi Aikey I have had great success with 5 day a week russian bench programs. I'm on one right now and am hitting 385 at 180.up from 365 in 3 weeks

Submitted by Anonymous (not verified) on
Punisher wrote:
Jimi Aikey I have had great success with 5 day a week russian bench programs. I'm on one right now and am hitting 385 at 180.up from 365 in 3 weeks
What is the basic outline of you bench only routine? Sets, reps, days and etc?

Submitted by Jim Ray on
Submitted by Punisher on May 1, 2007 - 11:33am. Jimi Aikey ====================== Is your name Jimi Aikey? Most people sign their name at the end of a letter. If your name isn't Jimi AIkey, why do all of your posts start that way?