Originally Posted by
OZ-USF-UFGator
Instead of a ton more volume, why not add an assistance on non-bench days?
I have recently had very good results with bench by adding inclined dumbbells to a single top set. Prior to adding dumbbells, my bench which was stuck for >6 months at 225 for 3 sets of 3 (on a great day). I added volume, then I did drop sets, rest pause sets, added more volume between 185 - 225 pounds. Nothing worked. I thought at one point, I may have reached my genetic potential (Im 45). I finally left the mind set of only manipulating only volume and I incorporated inclined dumbbells on non bench days. I worked my way to 15 reps at a weight, then increase dumbbell weight by 5 pounds and start over. The dumbbell strength increased rapidly and I went from 55 to 70 pounders for 15 reps and this weekend, I hit 250 X 3 and backed off with 225 X 5,5,4 on flat bench.