just as an example, to build much mass on my pathetic pecs I did this routine a few weeks ago and experienced intense cramping in the old man boobs all night long...
flat bench 135x10, 225x10, 315x12, 365x3, 295x10
incline dumbell 100x10, 125x10, 140x5
hammer strength wide grip 3/4/5 plates for sets of 8-10
cable crossovers until two drops of pee come out
I like to vary my reps from 3-12 just to make my muscles keep guessing....it's worked for me so far