Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass. It's one of the harder areas to train because of the lack of variation available, and the limited motion ranges that this area needs.
Im wondering if I should switch up my workouts from morning (8am) to nights sometime before my last meal (about 8pm) this concern is for the state which your body eats the muscle due to hunger.
Also if you want help with your routine let us know what exercises you are doing on each day.
I wrote that article and Myofibril hypertrophy is direct muscle fibre hypertrophy.
As far as the max bench (been ages since I maxed out) I would say put enough wait on the bench that you can get around 6 reps with and do one set, also get in a good warm up which you should do everyday before workout.
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