If you are trying to put on solid mass the best way to do it is to stick to the compound exercises like bench press, squats, deadlifts, power cleans, the basic foundation exercises.
Strength is determined on more than one level. It has to do with natural strength, size, technique, experience, eatting right and other things. For an exercise like bench press, you use a lot of tricep strength. One reason powerlifts lift more than bodybuilders is because they try to use their full body to lift the weight instead of just pectoral strength like a bodybuilder. they will drive their legs into the ground to press their upperbody into the bench which allows for them to keep the weight more stable and to give more strength. They do a lot of triples, doubles, and singles to work on maximum amount of strength rather than size. However, lifting for optimum strength with a huge weight will build your chest huge. It's necessary for hard, thick pectorals.
I've been lifting for a little over two years now and I'm benching 245 for reps and working a 300lb max. When I first started to lift I aimed at training like a bodybuilder, but I knew in order to get huge I would have to train like a powerlifter so I began to use heavy days along with light days. The heavy days are great for building the best amount of power, strength, and size. The light days help refine the muscles and fatigue them completely which helps add the size. On my heavy days I will do 5 sets of 5 reps at the most. I will go to failure always on the last set if not on the second to last set. Going to failure on these sets is what makes the muscles grow. It requires all the muscles in your pecs to try and lift the weight and they have no option but to grow.
This is when eatting at least a gram of protein for every pound comes into play. It is absolutely necessary that you do this to obtain max strength and size. Not to mention getting at least 8 hours of sleep. Keep your heavy lifting days away from your lighter days. I usually do my heavy bench on monday and then i will bench again on thursday. It's different for everybody, but i find this works very well for me.
If you want to develop a huge body you have to train huge and eat huge. Don't eat junk though and don't train like junk. You get what you put in.
If you want a huge bench. Work on triceps, deltoids, lats, legs, everything. When you do heavy squats and deadlifts it builds strength throughout the body. I won't go into the scientific reasons for it now because i don't want to confuse you and it would take some time, but it's important. Don't skimp out because squats are tough, they are a must.
I know as i get stronger i should increase the weights but just wondering in the end the guys with the big pecs do you always have to bench more then 200 to get them?
