How much did muscle milk improve your bench? How long does it take to see improvement?

Answer 1

Muscle Milk isn't any spectacular protein that will improve your bench better than any other protein out there. Yes, you do need protein after you workout. But Muscle Milk won't do anything special for you that many other brands won't do just as well, or better.

It is up to YOU to improve your bench. You might not be going heavy enough. One key is that you need a training partner to spot you when you bench. Aim for a weight that you can do at least 4 reps at, but not more than 6 reps. If you are doing 12 reps you are being way too easy on yourself. Growth happens with overtaxing your muscles. Go heavy or go home!

You might try forced negatives as well. When you can no longer lift the bar on your own, your training partner lifts it for you and then lets go. You control the descent of the bar trying to go as slowly as possible. Do 2 forced negative reps after failing at your 5th or 6th rep and your chest will respond and grow.