I heard for a long time, about how doing reps explosively will help with size. so i started doing that last year. i even started doing the powerbands. i used the bands on benches, shoulder presses etc. heres what i found to be the case with me. it helped with my power, it helped me explode more weight up. But, it didn't improve my size at all. in fact, though i got stronger, i actually got a little smaller.
What works best in my opinion are slower more controlled reps. in the 8-12 range. now i don't mean slow motion training. not at all. just a constant no stopping but not trying to explode anything. concentrate more on the muscle, not on the weight. while i consider strength important, i consider size above all the most important. what good is being a buck 80 and being super strong. who cares how strong you are. lol. But for me, explosive training is great if you want a bigger bench and to develop more power, but if size is your goal, its not the best option.