If my only fitness goal is to bench 3pl8 (without becoming obese

>>42651180
1.bench a lot
2.row a lot

Bulk + bulgarian method is working for me.

I went from 165lbs benching a 205 single to a 255 in three months eating a surplus and maxing out every session.

>>42651180
Follow a proper program for your particular level of development.

>>42651180
bench at least 3x a week, good amount of volume, eat a surplus

sheiko, nuckols 28 free 3x

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>>42651180

Bench 4x per week, 2x flat bench, 2x accessories with direct carryover that focus on weak points, like close grip, board press, spoto press or 2count paused bench. Do chinups or rows daily, do LTEs and curls. Don't neglect the rest of your body. Read this.

https://www.strongerbyscience.com/how-to-bench/

>>42651180
POST MOAR

I'm weak as fuck (170lbx5). i used to lift 155lbx5 a month ago before i started benching 3x week.
Benching heavy 3x week seems to help me get my bench up, but i always lift less on the last day.
Should i have a light day? should it be 3x8?

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>>42651263

>>42651328
Mix volume. I bench 2x week, first day is 10 sets of 3 at around 85% intensity, second is 4x8 but not a strict 4x8 tbf, i work on speed/power and will do close grip on that day half the time. I will sometimes even go 10x3 again on close grip...

>1rm 120kg after 7 months from scratch @74kg bw

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>>42651400
WTF im gonna marry a black qt now

>>42651180
Bench 2 to 3 times a week, also work triceps with heavy weight. I did my own version of a mini smolov but i did chest exercised and i went from275 to 350 in about a month and a half. ALtho i will warn you be careful not to fuck your shoulders up.

>>42651400
>>42651180
same girl?

>>42651180
I wanna lick her cheeks

>>42651503
It's the best. They cook, clean and have unwavering loyalty to you.

I have NEVER heard of a black girl cheating unless she was shiesty as fuck.

White girls will just cheat out of the blue if you're gone for like 2 weeks because "I WAS SO LONELY" and "CHAD WAS THERE FOR ME LIKE YOU WEREN'T"

Plus the sex is superior with black girls.