A general rule of thumb for me is to keep my total reps around 25 for bench press, something like 4x8, 5x5, 8x3 or whatever, I like to keep the volume in that area.
I would pick a weight you know you can do for 8 reps. Do four sets and as long as you get 8 reps on the first set that’s all that matter. For me to pick a weight I could do for 8 reps 4 sets straight it would definately be too low a weight for me as my muscles fatigue fast.
So if you pick 185 and hit it 8 times and your other sets look like 6, 5, 4, that’s fine.
Now I’d stick to this rep range for 4-6 weeks always increasing weight or adding a rep. I started at 265x8 then went up to 280x7 in about 5 weeks.
Then I tested my max and hit 340 (This was at 11pm after work when I esxhausted), but I tested too early. That’s one thing you can’t be doing, trying to max out too often. You need to finish the prgram before attempting a new max. (When I first started I would attempt a max almost every workout. My body couldnt take it any more and benching 3 times a week with max singles killed me and kpt me at 275 for months until my brain began to develop and the light bulb about how to bench press turned on.)
Then I went into the 5 rep range with 295 and 300 pounds,did this for two weeks.
Then I followed up with 305x3, 310x3, and now 315x3. My bench press has been progressing constantly for the past almost 3 months. PR every workout.
I can’t forget to take into account that my 335 pound bench press was done with my ass 1 foot in the air and horrible form.
Thats all cleaned up now and the results are 17 inch biceps cold and a 46 inch chest cold. I weigh 225. And over a 350 pound bench.
Again the two main factors that need to be applied to this and any program are, 1, Progress needs to be made every workout, 2, More calories equals better strength and size gains.
I’m no monster bench presser, but hitting over 350 at 18 years old (as of July 28)I feel I have a decent understanding on how to get my numbers up, as well as increasing size.
Oh, and I forgot. I bench one a week. Around 12-16 sets total. I do 6-8 sets bench press after warming up, and then 4 sets inclines, and 4 sets flies.
I have a shoulder day where I do DB militaries, and all sorts of laterals.
I have an Arms day where I do Close Grip benching and all different kinds of extensions.
These two other day allow me to focus on assistance work for benching.
Another final point. To get good at bench you need to bench and you seem to have realized that with your above post ll.
Best of luck, and hope I helped.
