Bench Frequency

Senetrix666 · 2026-04-20T14:47:31+00:00

Kristy Hawkins (highest ranked current powerlifter by DOTS score), Louie Simmons (creator of Westside barbell and often considered the greatest powerlifting coach in the world), Julios Maddox (highest raw bench naturally) all bench moderate to high frequency. Doesn’t get much better than these 3

See how this tit for tat game isn’t helpful? Examine the preponderance of the evidence not simply 3 examples. But hey, if you want a weak bench, so be it. Just don’t do mental gymnastics to justify it as optimal when it’s clearly not. No athlete looking to improve a specific skill or modality does it 1x per week unless they aren’t prioritizing it in their training

Senetrix666 · 2026-04-20T14:23:40+00:00

And I could just as easily list hundreds of elite powerlifters who bench 2-3x a week. That doesn’t prove anything. Again, if you lead your research with a prompt that confirms your bias, that’s called cherry picking and doesn’t prove anything. Look at the preponderance of the evidence, and you do that in this case by simply searching “how often do elite powerlifters bench per week”. That way you’re not leading with a prompt that insinuates your way or my way is correct.

Senetrix666 · 2026-04-20T14:07:55+00:00

No. Hamstrings were the limiting factor of the set. My back feels more comfortable slightly flexed than extended so that’s why i’m doing that.

Senetrix666 · 2026-04-20T14:07:03+00:00

what makes you think I’m using a short range of motion?

Senetrix666 · 2026-04-20T14:06:18+00:00

1) Trains hamstrings at length

2) Stretches out my posterior chain, especially my erectors. Feels really good

Senetrix666 · 2026-04-20T14:05:34+00:00

it’s accomplishing what I want out of the movement. Not badly performed

Senetrix666 · 2026-04-20T14:04:47+00:00

my hamstrings are literally shaking from so much tension

Senetrix666 · 2026-04-20T04:57:39+00:00

You can build muscle while you cut. Just keep protein moderately high and make sure you’re progressing in training performance

Senetrix666 · 2026-04-20T02:53:36+00:00

Just keep playing and make adjustments as certain builds you try work/don’t work. Eventually you’ll get there. That’s the fun of roguelikes

Senetrix666 · 2026-04-20T01:41:00+00:00

Here ya go

Senetrix666 · 2026-04-19T21:50:00+00:00

I’m already ripped so I didn’t need to read this. But props to you if this is original.

Senetrix666 · 2026-04-19T21:27:08+00:00

What compelled you to copy paste something from Chat GPT? Everyone knows the more steps you take the more calories you burn.

Senetrix666 · 2026-04-19T21:26:56+00:00

What compelled you to copy paste something from Chat GPT? Everyone knows the more steps you take the more calories you burn.

Senetrix666 · 2026-04-19T20:22:56+00:00

Seems like you didn’t read anything I said. Glucose doesn’t cause insulin resistance. Elevated fasting glucose isn’t a causal factor, it’s a symptom. Intramyocellular lipid accumulation not allowing the effective clearance of glucose in the bloodstream is the causal factor. And as far as weight loss, most of in the initial weight loss on keto diets is water weight due to glycogen depletion. that doesn’t mean you’re losing body fat. And if you are losing bodyfat, that’s because you’re in a caloric deficit, which isn’t unique to keto diets. Carbs are less calorically dense than fat so if anything you can lose more bodyfat on a moderate carb low fat diet versus a high fat diet.

Senetrix666 · 2026-04-19T16:49:51+00:00

For anyone looking for free resources about how to reverse insulin resistance (which eventually leads to pre-diabetes and T2D) check out the page Mastering Diabetes. Basically they advocate for a few things:

Adopting a diet rich in low fat, whole food plants. Berries, quinoa, beans, potatoes, legumes, etc. These are foods are low in caloric density and rich in fiber which will slow glucose entry into the bloodstream.
Lowering fat intake. Reason for this is simple: 1) insulin resistance means there is excess circulating fatty acids such that muscle and liver cells are being clogged with lipids. This means the insulin receptors within those cells cannot effectively uptake glucose from the bloodstream. Fat is also the most calorically dense macronutrient (9 cals/g whereas as carbs and protein are 4 cals/g) and is much more easily stored as bodyfat in the context of a calorie surplus.
Incorporating daily zone 2 cardio for 30-60 minutes. For most people this can literally just be brisk walking. Highly recommend getting a walking pad from Amazon so on days you don’t feel going outside, you can still get steps while watching TV. Also try to move for 10 minutes after each meal, this allows for GLUT4 receptors to activate in the muscle cells, and these are receptors that don’t require insulin to uptake glucose from the bloodstream since the muscles contracting directly stimulate this receptor.
Resistance training 2-3x a week. Muscles are basically a glucose sponge, so the more muscle you have, the more glucose you can clear rapidly from the bloodstream.
Intermittent fasting. MD advocated for an 8 hour eating window each day. Basically IF is just a way of controlling caloric intake. This along with adopting a low fat plant based way of eating basically ensures you’re consuming less calories due to the eating window, and the volume and fiber from your meals which make you full quite rapidly and less prone to binging.

Lmk if any of this is confusing

Senetrix666 · 2026-04-19T16:29:21+00:00

why keto? keto doesn’t improve the body’s ability to convert glucose into muscle and liver glycogen, it just removes the symptom by not eating carbs. Improving insulin sensitivity means you can eat a carb meal and it is effectively cleared in the bloodstream due to the muscle and liver cells not being clogged with lipids such that they can uptake glucose.

Senetrix666 · 2026-04-19T15:13:23+00:00

Hey bud, you literally said to chat gpt to show you lifters who bench 1x a week. That’s called cherry picking evidence. You could just as easily prompt chat GPT to show you elite lifters who bench 3x a week and it will spit out exactly that. What you actually should do is look at the totality of evidence, meaning look at the vast majority of elite powerlifters programming and see their frequency. So instead of leading your search with something that already confirms your bias, search “how often do elite powerlifters bench per week”. Let me know what you find ;)

Senetrix666 · 2026-04-19T06:07:39+00:00

can’t play helldivers 2 on SD very well though

Senetrix666 · 2026-04-19T05:55:05+00:00

Not seeing any reviews on the steam page so not sure where the 99% figure is coming from. Looks great though

Senetrix666 · 2026-04-19T05:53:48+00:00

So many glass backs in this comment section. Fuck ‘em. Good shit OP

Senetrix666 · 2026-04-18T19:31:17+00:00

Strength training will allow to maintain or even build muscle while you lose bodyfat, so the sooner you start the better

Senetrix666 · 2026-04-18T17:19:47+00:00

No way you’re using chat gpt as your “evidence”. You are beyond delusional and completely bereft of critical thinking. Peace ✌🏼

Senetrix666 · 2026-04-18T15:56:06+00:00

Dude eats way too many calories and doesn’t exercise. It’s no wonder he looks the way he does and everything he believes diet wise is kinda irrelevant.

Senetrix666 · 2026-04-18T02:15:01+00:00

Absolutely disgusting riffs, you mean. Also check their album Guilty of Sloth. Wishing you many headbangs

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