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well it depends if you are looking for muscle tone or building up muscle. If you are looking for bigger muscles, then you should be doing three or four sets of five or six (meaning you can only put the bar up five times at most with that weight, three or four times in a row). this way you are lifting more, but not looking for endurance. If you want tone, then you should be doing four sets of 8-12 with a lighter weight. start off small, and increase when you feel that when you are done you could possibly have done two more reps with that weight. You should be exhausted by the time you finish that you could not even imagine doing another set. When you are not, its time to increase the weight slowly.

My Name is David and I have been a state bench press champion.

The answer is easy. First lets eliminate the fabels.

1) You can't bench more than once or twice a week.

Studies show you can benck(as I have) every day with little

ill effect.

2) As chronicled in Men's Fitness 8/2007 lower weight high reps does

NOT produce better tone. More Muscle does!

Work as often as you want, put up 75% of your max in several sets of 3-5 reps increasing reps until you can consistantly can do reps of 10. 3-5 times a week and you can move up 20lbs a week. You will level off after about 80 or 100lbs progress. You will need to reinforce your extra-skeletal strength

by adding size to you legs and triceps.

ALWAYS DRINK LOTS OF WATER AND FILL UP ON AMINO ACIDS LIKE L-CARNATINE. Take a low dose regimine of Ibuprofine as well and you can achieve awesome results.

Try the "2-for-2 rule" which is based on the number of goal repititions you assign yourself for an exercise. If you can complete two more repititions than the repitition goal in the final set of an exercise for two consecutive training sessions, then you should increase the load in all of the sets of that exercise for the next training session.

Depending on whether you are a beginner or have been weight-training for at least 4 months matters how much of a weight increase you should add. If you're a beginner, increases of 2.5 - 5 lbs is sufficient for upper body. Intermediate to advanced trainers may increase by 5 - 10+ lbs. Hope this has been useful.

As soon as you can do 3 sets of 8, add more weight. Add about 10 pounds at a time, as long as you can still do 4-6 reps per set on the higher weight. If you can't do this, try only adding 5 pounds at a time.

You cannot placed steadiness apart, due to the fact that that is the very factor that separates the 2. And your muscle tissues surely recognize the change. The bench press is a unfastened weight pastime, and any unfastened weight pastime is extra mighty in constructing muscle for 2 motives. One, due to the fact that it accommodates stabilizer muscle tissues to guide within the motion, that means extra muscle tissues being labored. Two, due to the fact that the human frame responds larger to activities it could do obviously. That final side pretty much method your frame grows larger while subjected to anything heavy, as a substitute than machines, that are simply rough. This is not to mention that you just must stop the computer, and it most likely is not for wusses. Machines drive right sort, and isolate the muscle you're seeking to paintings. Do the bench press first for your exercise, and the computer press closer to the tip, while you are worn out.