For about a decade I've made 4 major adjustments that change me dramatically.
1) Overtraining & Rest- In the mid 90's I thought more was better. I would do a full body workout everyday & then run 4-8 miles lol. I was in shape but disappointed with my results. I hit a plateau real quick. I revamped my workout, eased back a lot & had my 1st growth spurt.
2) Diet- I was a wanna be fighter. Cutting weight was a way of life. So eating like a bird got me no where. I started eating big & lifting big & had another growth spurt.
3) Cut back on cardio- I would run at LEAST 4 miles a day everyday. My job forced me to make a decision, focus on running or lifting, I decided to lift & yet another growth spurt.
4) GEAR) Started my 1st series in 04 & had a explosion of strength & size. Three years in & I'm become very knowledgeable about the compounds out there.
So from '98 to '07 I went from 175lbs to 240lbs & that?s no B.S it's a solid 240 (I'm 5'8). I have 2 herniated discs in my back so my squatting / dead lifting is limited (but I have great sementry). My bench went from 230lbs to 430lbs in that 9 year time frame.
I've now hit another plateau I know you have to change things up but there isn't much I don't know as far as typical weight training goes. My form is great. I get my rest, eat right & train like a mad man.
My bench for example I go for power once a week over 20 sets (1-3reps) mostly incline. I throw in flies, cable crossover & machines ( I use a bench press shirt also). I'm researching chains & bands now. Trying to take it to that next level. I want to hit 500lbs within 18 months. I also wanna get away from the fitness center & find a hard core power lifting gym.
Sorry this is kinda long but I'm humbly asking you for tips & techniques in the area of bench pressing. Hopefully this can help out guys in the same boat.