Alternate between our two sessions and you'll have pecs that pop in no time at all. Sets 4 Reps 12 Tempo Rest 60sec. The first set has a stopping point of reps, but the second set should take you to muscle failure again.
Do you mean that you are performing a five day split....??
Set a calorie target suitable for more muscle gain and concentrate on getting enough food in to meet said calorie target and protein target (1gram of protein for every 1lbs of body weight).
Anyways, my max bench at the time was probably around the 110-120 range.
As for knowing - that is a very good question and only you will know as you ahve to monitor whatthe body is telling you.
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