At the moment I am working on 50kg benchpress. I do 50 sets of 10 and have seen some improvement in the last two months. My last bar had 30kg and so i have improved. My body is quite big to gain muscle so I dont’t take any supplements and have a regualr diet with protien rich food. I want some tips on how regularly i shoud conduct these exercises? is it good to everyday or everyother day? or are there any restrictions or advice i should be aware of which may continue to benifit me for higher rate of muscle growth and gaining muscle mass in the chest area
You had already been reaching the 50kg level and you are just asking now…
It is good that you did not encounter any injury with that… You should not be doing any workout on a body part everyday, because they need rest for the recuperation of the muscles. If you do not give them a day off, they will not repair and they will not grow.
Try doing negatives, meaning emphasizing on the down motion and not the up motion of the bench press. You can also try the bench press with elevated or decline benches. It is ideal to vary your work out routines every so often, so that your body will not adapt to the stresses you induce on them.