Expected Gains?!?

Jordant107

At the moment my 1RM for bench press is 95kg. I'm currently doing weights training 4 days a week (different areas each day) and for my bench press am doing 3 sets of 76kg x 10 on my chest days (along with other exercises). At what rate should I increase the weight to maximise my strength gains, and approx. how long will it take for me to be able to bench press 100kg??

FlyeredUp

You should try for 8 reps every set, If you can do 10 reps increase the weight for the next set.

Jordant107

Yeah I have read before that 80% of 1RM for 8 is the best way to maximise gains, but I'm struggling to do the 76kg for 10. I did stop bench press altogether a while back and just did push ups- then when I started up again I was able to bench about 10kg more than I used to be able to. Is there any way to increase strength like that- from another exercise?? Or is the most efficient way to keep doing the bench press?

FlyeredUp

Incline and decline bench, also dumbbell flys. If you have someone that can spot you and help with the last couple reps is the best way to make progress.

Jordant107

Ok- so try and work on my pecs from various angles.........??
Thanks for your help!!