Quote:
Originally Posted by UK_Chief
My BP workout now is always the same:
8x50%, 5x75%, 3x90%, 1x100% (repeat until you can't do 1 rep). Usually I end up doing 5-7 sets or so of 1 rep max. You'll find the 1 rep max shoots up.
Saying that, I'm kind of plateau-ing at the moment so need to get over this hump, but my one rep max is 242lb (ish) and I am 175lb (ish) so I'm pretty strong for my size. Not sure how to improve from here. My best ever BP was 260lb, but I was a good bit heavier. Lost a lot of fat (and some muscle) since then.
For other chest exercises I do more reps and fewer sets and try to mix up different stuff but I like to go heavy on the bench....
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So you go ultra-heavy (for you) each time you work chest? Not sure what Silock and Lewdog will say, but I would think you might mix in some higher volume days. At some point you will probably need to add some size to your frame to increase your bench (although there are plenty of guys on youtube who weigh under 200 and press over 300- of course, there's no way to know what "supplements" they are taking, lol).