I need to know what is the best way to promote muscle growth with the bench press.
In my current routine, I do 4 sets of bench press.
I pyramid the weight up until the last set, in which I lower it down towards the same weight I did in the first set. The ONLY problem is that in the first set I start at pretty much 70-80% of 1RM
This means that in the next set I add only 10 pounds of weight to the barbell. And in the 3 set I add 10 again.
In contrast, I could do it differently. I could start at about 50-60% of 1RM and in the next sets add 20 pounds for each set.
What is the best way for muscular hypertrophy ? Add minimum weight in each set but putting all out effort in each set, or adding maximum weight in each set but putting maximum effort only in the last set (because the first one would be almost like a warm-up and the second would be not so hard).
I also wonder if going light in the last set works. My old trainer who was a bodybuilder (XBOX HUEG) told me it was good for the pump to finish with a lighter set.
I hope you guys understood what I am trying to say, I am greatly hungover xD
Reps will be granted for help =)
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