[MEATHEAD]

When working on increasing my bench 1 rm i would add a speed day.Basically you train your fast twitch muscle fibers on one day then your reg workout will train your slow twitch.The way you train your fast twitch is real simple and ease but will make your bench go up in no time.Either 2 days before or after your reg bench workout you take 50% of your 1 rm and do speed sets with it.What i mean about a speed set is fast enough but controled so you still contract the muscles being worked at the top.On this day only do 6 sets max or you will over train and suffer because of it.