im 24 6ft 2inches small build and i bench press 110kg i do 3 sets of 3 .am i going the right way by doing less and lifting more

 

If your goal is to build strength and size, then yes fewer reps and heavier weights is the right way with the aim of slowly increassing the weight in small steps, not big jumps.

I wouldn't really go lower than 3 reps routinely though. Stick with 110kg and try and build to 8 reps. THen increase the weight so you can only do 5reps. Increase weight and repeat cycle.

 

At 3 reps, you may also want to take a week off if you find that you have stopped progressing, as you may be burning out your CNS.

Do you know your maximum? If so, what is your sticking point?

There are a shedload of other assistance exercises, that target different areas. Tate presses, Weighted Dips, Close grip Bench, Skull Crushers, and probably a load more Ive forgotten.

 

im 22 6ft2 medium build.my pb on bench is 3 lifts on 130kgs but i aim to do two sets of 10 lifts on 100kgs before i increase weight.this also helps with stamina.heavy weight is the right way to grow muscles,reps is for definition.i would try to do 5 lift sets if i was you.even if it means slighty lighter weight

 

Blimey... im still on 50KG + bar and 3 sets of 8 reps

 

This is where personal preference comes in. I would do 2-3 warmup sets, followed by 1 working set incorporating a dropset and forced reps.

It comes down to personal preference. Try either way for a few weeks at a time. Don't alternate each week or you will never find what suits YOU.

 

i would drop the weight and do more reps, its about feeling the muscle, 3 reps in a set is nothing , you should aim for 6 reps at least. if you can only do 3 reps with 110kg, you must be struggling and might not even be keeping good form.I bet if you dropped the weight to 90kg and done 4 sets of at least 6 reps and concentrated on your form,youll be aching like anything the next day

 

thats good advice.everyone is different and different things make different results.

 

I think taller guys tend to have a little more difficulty doing bench press as the arms are longer therefore having to move the weight further. ??? Pauls theory is correct, whatever suits you best and its all down to personnal preference.

 

I must say though, in every gym I have ever trained at I've always seen the taller guys doing more sets and some with good results. But try both ways and see what happens.

 

I'm about 6ft 1" ish and alway found my shorter training partners to be stronger and bulkier. I always blame leverage. Well thats my excuse and I'm sticking to it.

 

6'4" here n i struggle some days n others i can lift a lot more.

strange