what would a program look like with high volume compared to something with low volume?
what iv recently been doing for my bench is doing multiple types of bench, various grips ect, for high amounts of sets...
normal bench
either 5x5, 5x6, 6x5 or 6x3 ect
adjusting the weight so that the rep range is hard.
closer grip
something like either 3x10, 3x8, 6x5, 5x6 or 5x5 ect.
well you can see where this is going, high amount of sets, lower rep ranges for normal bench, then on closer grip do something with a higher rep rage or you can stay with the high sets lowish reps but keep the weight heavy is you want you could also chuck in actual CGBP. on that you would add you assistance so dumbbells, dips, rows, tricep push downs/extensions ect.
so basically various grips on bench, high amount of sets, lots of assistance
the first night i tried something similar i went
normal bench
5x6
brought grip in one hand width
3x10
then this type of benching one of the guys told me to do where you pause twice on the way down and once on you chest b4 you press the weight
3x3
then i attempted to do dumbbells and other assistance but i was fucked lol so 11 sets
as opposed to a low volume bench program
bench 3x5
+ assistance
(doing this for 12 months got me nowhere with my bench as you can see lol)
should also mention that benching once a week doesnt cut it, benching 2 or 3 times a week will work much better