how do you do a 100kg bench press


So how do you do a 100kg bench press? To tell you the truth, I bench press 100 kg on a flat bench recently. How did I achieve this.
To begin with, don't expect quick results. You need to go to the scales gradually, over and over again adding 5 kg every week.
The general system is this. If you can bench the weight for 5 sets of 5 reps, then you have mastered the weight. Can be changed to 5 sets of 8 reps. Then you will not only grow strength, but also muscles. Eight repetitions per exercise leads to muscle growth. Few repetitions - only strength grows. Of course, if you can bench press 200 kg, I think your muscles will grow in any case.
But what I have described above is a general message for strength training.
I have noticed this trend.
When I can't bench 5 reps in a set, I still do 5 sets and squeeze as much as I can. Next week I feel like I can reap more.
Count how many five is five? That's right, 25. I thought, what if I do 20-25 repetitions in any scenario. Even if for 10 approaches. I experimented. The weight was not given to me. I shook the 85 kg barbell 20 times and boom! The next week I took a chance and - shook a hundred!
Thus, I realized that our nervous system, muscles count the total number of kilograms lifted during a workout. It's called tonnage.
I hope my trick works for you too.

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