Hi /fit/ Currently on PHUL program I was wondering about strength

volume

>>40215553
switch to 4x8 then?

>>40215558
just drop down to around 80% of your current working set and do 8-10 reps and 5+ sets. paused reps (around 2 seconds) at the bottom without the bar touching chest are really good for breaking plateaus but you need to drop the rep range for them so something like 6x4 works really good for them. i believe this is called spoto press.

strength is not just moving heavy weight at low reps. it's a combination of many things. read this is if you are interested. one of the best sites out there.

http://www.strongerbyscience.com/size-vs-strength/

>>40215589
thanks man

>>40215547
start benching 3x a week

do this

Monday:
bench 3x5->5x5

Wednesday:
bench 3x3->5x3

Friday:
bench 3x8->5x8
+ hit some direct chest and tricep work

-> means you progress by adding sets each week

start with 75% 1rm on the first day, 80% 1rm second day, 70% 1rm third day (10rm,8rm,12rm weight respectively)

once you hit 5 sets on all, add 5lbs and start over

for chest and tricep stuff i recommend some close grip bench, dips, LTEs, DB bench, etc - pick one if it's a big compound like dips or cgb, or pick two if it's something like LTEs and DB bench