Heres how I've increased my bench from 185 to 300 lbs. It took me about 3 years.
On bench day, do flat bench with a barbell, flat bench with dumbbells, incline bench with a barbell, and incline bench with dumbbells. Usually with something in between, like light biceps exercises, or pullups, nothing chest related though.
Always be increasing at least 1 of the 4 chest exercises. You might plateau on flat bench with a barbell, but maybe incline bench with dumbbells will be increasing. Once that plateaus, go back to flat bench and try to increase that by 5 lbs or so. Soon all 4 of your lifts will be increasing steadily. You don't need to increase anything by alot, for example, maybe I moved up from 75lb dumbells to 80 lb dumbells for flat bench, and the next week I move up flat bench with a barbell 225 lbs to 230 lbs.
I'm sure there are other ways and better ways, but this is how I did it.
And I never had more than a 40 gram protein shake, but I was taking creatine.
On bench day, do flat bench with a barbell, flat bench with dumbbells, incline bench with a barbell, and incline bench with dumbbells. Usually with something in between, like light biceps exercises, or pullups, nothing chest related though.
Always be increasing at least 1 of the 4 chest exercises. You might plateau on flat bench with a barbell, but maybe incline bench with dumbbells will be increasing. Once that plateaus, go back to flat bench and try to increase that by 5 lbs or so. Soon all 4 of your lifts will be increasing steadily. You don't need to increase anything by alot, for example, maybe I moved up from 75lb dumbells to 80 lb dumbells for flat bench, and the next week I move up flat bench with a barbell 225 lbs to 230 lbs.
I'm sure there are other ways and better ways, but this is how I did it.
And I never had more than a 40 gram protein shake, but I was taking creatine.