I am at a sticking point, how can I increase my max bench press?
I weigh 200# and I can bench press 235# 1 time. I want to bench 255#.I can do 180# 10 reps (3 sets) and I can do 200# 5 reps (5 sets)I need to know how many days I should rest in between workouts...only working out 2 days/week seems like not enough but working out 3 days/ week seems like too much...I have tried to work out 2 days chest and 1 day triceps in a week also but today I also felt like my muscles Med Hvy were overtrained and hadn't recovered enough.Also I would like to know what would be best to do in mostly working out with lt. weights and many reps or med. wt. and med. reps. or heavy wts. and low reps....people have told me to do the hvy. wts. and low reps...but then I feel like I grow weaker and then I start going backwards in strength and am not even able to maintain the heavy set # I started with.Is it best to just pyramid and do lt, med, and hvy. wts. every day or better to do lt. weights one day and hvy. weights on another day?Also should I just do bench only OR should I mix in dumbell chest presses and/or flys and also how/when should I do tricep exercises?*I know this is a lot of stuff I wrote, but I have been stuck for a while...and I really want to be able to bench 255# (without taking creatine...I did 250# years ago, but I was taking creatine)thanks...(any ideas are welcome...you don't have to respond to everything.)
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