questions for all the professional weightlifters.?

I follow one basic rule, I do reps of bench pressing and curls until the bar falls on me. We have these safety things on our weight bench, so the bar doesn't ever actually fall on me, but rests on those, which are probably about 1 inch above my chest. I then wait a minute and lift it off that onto the normal thing it rests on. I try to do about 3 sets of as many as I can do. After I lift the bar off the safties, I wait about 3 minutes before I attempt another set. If you can do more than 12 reps in your first set, then in my opinion you don't have enough weight. I will usually end up getting close to around 11 reps, 8, and then 5 during my workout. I will always be sore the next day and stay sore for about a week.

If you don't have these safety things on your bench, then make sure you have a trustworthy spotter. It would be bad for you to get the bar stuck on you with no one around to help you get it off.

100 grams of protein and a solid 3500 - 4000 calories a day will help gain mass too.

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