a simple way to say it is bench heavier weights with less reps and more sets. 3x3, 3x5, 3x10 do them at 70-85% of your max. lift explosively. be sure you are ready for heavy lifting and only work your chest once per week, and when you do work it dont to more than a 2 or three exercises
5 sets of 5----start with a weight you can get 5 reps and add 10 lbs each set till u need help or spot. next time u bench u start with the last weight u could do 5 reps with no help and just keep goin adding 10lbs when u can..example say u start with 150lbs and get 5 reps u go to 160 and say u cant and need help ok u stay with 160 and do the remaining 3 sets. next bench workout u start at 150 again( the last weight u could do all5 reps with no help) and add 10lbs if u doo all reps--so 2nd set 160--day u get all 5 go to 170--say u cant egt all 5 --stay with 170 for the remaining 2 sets---next workout u start with 160--the last weight u could do all 5 with no help----u will see ur bench explode over the next 3 months---this is a very basic bench routine taught to my college football team in 1988 and it worked wonders---good luck
Westside for Skinny Bastards by Joe Defranco (Google it). Most important 3500 clean calories a day, and at least a gal. of water use www.fitday.com to count calories shoot for 50% carbs 30% protein 20% fat - eventually you'll need to bump it up to 4000. Seriously, thats all the info you need, you can gain 20lbs. in 8 months if you actually do it.