The muscles are like a sponge - reduction in the exercises first "squeezed" and then "fill." The pace of the exercise, the number of approaches and operating weight affected by the number of fibers involved, but the maximum amplitude is above all.
The logic of the traditional recommendations "Repeat the exercise 5-7 - Force", "8-9 repetitions - weight", "10-15 repetitions - relief" is based on involvement in the work of the different types of muscle fibers. However, it is important in bodybuilding and fitness is not an amateur.
Your main objective should be to maximize the feeling of muscle involvement in the job - if it requires the implementation of 30 repetitions of exercises with light weight, it is quite acceptable. It is recommended that this method of learning to catch up.
Practice shows that the basic barbell exercises (bench press, standing barbell bench press, squats, pull the belt, deadlift) are effective for muscle growth. However, the risk of injury during exercise with a barbell higher than during training at the gym.
It is necessary to feel the maximum involvement of muscles during strength training and understand what you train. The choice of exercises is not as important as the technology - there is no scientific evidence that the bench press should be done exclusively with the keeper.