sets of 3 or 4.

Do sets of 3 or 4 build better more dense muscle? and when i say sets of 3 or 4 i mean weight you only can do 3 times.

5 and under should build dense muscle.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

so is that i should start dropping reps and adding lbs? my max bench right now is 305 for 1. i want 400..... so i should drop reps and start with 255+?

I would drop it back to more like 225. Add 10lbs per week.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

i can do 225 12 times

i was talking about cutting reps and adding tons of weight

That is what I would recommend for gaining strength. It is important not to train to failure very often.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

When I train, I like to use a weight I' comfortable with at first and judging from there, the 10 lbs a week doesn't always work for powerlifting, because when you are trying to add pure strength and mass it is very easy to hit walls.

When I do my deadlifts I always start with 225 as a warm-up. If I haven't gotten much rest or I'm tired I'll go to 315, if I feel comfortable and energized I'll jump to 365.

As far as reps I like to keep them in the 3-5 rep range. The compound excercises, like deadlift, power clean, and leg press, I keep to three reps. Isolation excercises like concentration curls or tricep pull downs I keep at five.

But keep in mind what BigBossMan said, do not overtran, or train to failure everytime, you'll only end up hurting yourself

BTW if you want to compete in "stongman" type competitons, bench press is one of the least needed excercises

The 225 w/10lbs per week is only for someone with his strength level.

The starting weight and weight added per week would be different for someone who is stronger or weaker.

"Z Last Book You'll Ever Need On Strength Training"
by Todd E. Bostrom

Also if you are hitting plateaus, think about buying some small chains of various sizes. You can make those as small as 3-4 oz. or as large as 1lb. It's really convenient to go up by a pound or two per set if you think you're maxing out. Sometimes 5lbs. is too much.