Hypertrophy Workout for Chest

Quote from forums here:

"In my last workout, I was able to Bench 131 lbs 15x, which was till failure, maybe had 16...not sure...

According to rep max calculators I can max rep 195-215 depending on what formula is used.There are 2 formulas though.

weight / ( 1.0278 - ( 0.0278 * reps )) & and weight * ( reps * 0.033 + 1 )

I want to get reps between 5-10 for 4 sets. (For hypertrophy)"

Do not begin hypertrophy training until you have trained for strength, stability, and flexibility.

Or, ignore this, begin a cumulative injury cycle, hate life, exercise, and take up a new hobby. Like knitting. All because you couldn't stop for one second and think about beginning a sustainable and healthy exercise routine.   You retard.

I recently completed NASM certification (December 2010).

For hypertrophy, also known as getting huge muscles, they recommend 3 sets of 8 to 12 reps at 70% to 85% of your 1 repetition maximum. I tried their recommendation, and I also agree with it.

• Form. Take it seriously. Any compensations in form will result in incorrect muscle recruitment which will make you explode and die a terrible death. OK, maybe not, but bad things do happen with your posture, your tendons, ligaments, joints, and then you will look like a mutant when you walk around because the wrong muscles developed in the wrong places.
• Form changes EVERYTHING. Formerly I patted myself on the back for benching 8 reps of 225 lbs. When I shifted attention away from being an idiot and more on intelligently exercising, utilizing proper form and tempo I could only do 8 to 12 reps at 145 lbs. and 135 lbs. respectively. Ironically, I hypertrophied MORE when I shifted away from going heavy and focused more on form.
• Give it time! Rome wasn't built in a day. It takes 4 to 8 weeks for results to show (In this case your results being ginormous pecs).
• Your results will vary because of factors such as age, genetics, testosterone, recovery, attention to form, supplementation, caloric intake, and nutrition. I would say at least you can control most of those except for genes and age. But with epigenetic studies suggesting we can influence which genetic traits appear to some degree, it seems that age is the only thing we can't adjust.

Now to the answer to his question:

For the range you provided of 195-215, here's some suggestions for you to consider. Perhaps try all the weights once or twice, or try the one that feels the most comfortable. Ultimately you will want the weight that you can do 8 to 12 repetitions with while never compromising form.
Now to your question:

70% of 195 = 136.5 lbs.
Put one 45 lb. plate on each end of the bar. The total weight you bench press will be: left plate 45 lbs. + right plate 45 lbs. + bar 45 lbs.

= 135 lbs.

85% of 195 = 165.75 lbs.
On each end of the bar put a 45 lb. plate, a10 lb. plate, and a 5 lb. plate. The total weight you bench press will be left plates (45 lbs. + 10 lbs. + 5 lbs.) + right plates (45 lbs. + 10 lbs. + 5 lbs.) + bar 45 lbs.

= 165 lbs.

70% of 215 = 150.5 lbs.
On each end of the bar put a 45 lb. plate and a 5 lb. plate. Total weight including the bar will equal 145 lbs. If you have 2.5 lb. plates available, add one to each side to make it a perfect 150 lbs.

85 % of 215 = 182.75
On each end of the bar put a 45 lb. plate and a 25. lb. plate. Total weight including the bar will equal 185 lbs.

Average of the minimum and maximum weights: 195 + 215 = 410.
410/2 = 205

70% of 205 = 143.5 lbs. Put a 45 lb. plate and a 5 lb. plate on each end of the bar. Left end (45 lbs. + 5 lbs.) + Right end (45 lbs. + 5 lbs.) + bar 45 lbs.

= 145 lbs.

85% of 205 = 174.25 lbs. Put a 45 lb. plate and a 2 lb. plates on each end of the bar. Left end (45 lbs. + 10 lbs. + 10 lbs.) + Right end (45 lbs. + 10 lbs. + 10 lbs.) + bar 45 lbs.

= 175 lbs.

Remember to stretch and foam roll before and after! More mobility = more form = more prime mover muscle fiber recruitment = more pump.

Also if I didn't spell something correctly or added something incorrectly, that's probably because I just ate a ton of turkey and the tryptophan is making me go ZZZzzzzzz.