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As for duration 8 weeks is typically the norm with some more advanced bodybuilders of a competitive nature increasing to 12 weeks of use in some cases but 8 weeks is a good general rule of thumb.

Dosage

In general it is advisable to leave some body mass on the scales to account for growth that cannot be accomplished with just the bench press. In this way it allows for a greater amount of total bench press volume and the bench press athlete to grow the most.

The general rule of thumb is that the bodybuilder should begin the bench press program with a weight that is about 75% of their bench.

However, the exact range is dependent on the amount of growth of the muscle fiber. However, for most, the optimal range is about 8-12 weeks before their contest or physique-defining event; hence the use of 16 – 18 weeks.

For example, I’ve seen a lot of bench pressers who began in the upper 70s at their first competition or physique-defining event but have gradually increased their bench weight to about 77-91 lbs. after completing at least 8 weeks of bench press.

Dosing a bodybuilder who is going to compete against another athlete may be more beneficial at the upper end of the scale with some weight at their first competition.

At this point most bodies are capable of using 80% to 85% of a maximal bench press but many more can use a bit more.

Diet

For the bench press to be beneficial in terms of overall physique and performance for a bodybuilder, it is important to maintain an adequate calorie intake to support the large amount of volume and high rep work that is required.

However, there are a few important points to remember:

The daily macros are important. Some lifters can effectively train only 4 to 6 days per week and some bodies are simply not designed for the bench press. If your goal is to build mass, then 8-10 days of training per week is optimal. However, if you’re looking to perform higher reps, then 10 to 12 days is a reasonable period for training. However, if you choose to supplement your diet to support your higher reps, you may want to consider taking a higher carbohydrate diet.

Nutritional Supplementation

As mentioned above, there are several different nutritional supplements that may be used as supplements.

Dietary Supplementing

While many of these supplements are designed primarily for bodybuilders, there are also a few to consider for people looking to gain strength and/or mass.

For example, one of the best supplements for a bodybuilder to consider for bodybuilding is creatine. There is

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