I bench 3 times a week, mon-wed-fri. I tried the once a week or twice a week but I was no where near as strong as if I do it 3 times a week. When I miss a day, I feel much weaker and have to let up on the weight. I guess I'm just one of the lucky ones that recoup quick. Currently I'm 160 and I bench 335 5-6 reps no spotter 3 days a week and have been working out for 12 years. I havent taken any supps in years and never did juice. But I'm going to start taken creatine and L-Glutamine.