Best chest and arm sets to put on mass?

[chaoticorder21]

I was wondering what you guys do to really add mass to your upper bodies?

what kind of exercises, # sets, reps, how many times a week?

is it best to work to muscle failure and have a spotter help you with the last 1 - 2 reps?

what is the ratio of protien to carbs you eat?

 

[mace]

Depends! What are you doing now? Sometimes thats the best place to start. Figure out what's not working and fix it otherwise you could get 20 different workouts that work for everyone else.

What are your stats and workout experience? Are you natty? What's your diet like?

Or I could just say.

Chest1
Barbell incline 4 sets
Barbell Flat 4 sets
Barbell decline 4 sets
Dumbell Flies 4 sets

Chest2
Dumbell Flat 4 sets
Dumbell incline 4 sets
Dumbell decline 4 sets
Flies or cable crossovers

Tris
Close grip bench 4 sets
Skull crushers 4 sets (try lying and seated)
Cable pushdown 4 sets Palms down
Cable pushdown 4 sets Palms up

Bis
Straight bar curls 4 sets
EZ preacher curls 4 sets
Lying Incline curls 4 sets
Hammer curls 4 sets

Shoulders
Military press front 4 sets
Military press rear 4 sets
Front DB raises 3 sets superset with Side DB raises 3 sets
Front raises 4 sets

The list goes on and on......

I prefer a good dedicated workout partner to help with those extra reps but I workout alone most of the time so sometimes I will do as many reps as I can to failure, then put the bar or DB down fpr 10-15 seconds and then pick it back up and rep out to failure.

Ratio of Carbs\Protein\fat is based on your goals. Need more info for sure as to what your goals are.

 

[brew]

I go heavy for a while then when I plateau I up the reps and throw in some supersets to shock the hell out things for a 2-3 months then back to the basics adter that

 

[brew]

for mass I eat 40-40-20.....pro carb fat

 

[da_Fonz]

thats too vague, kinda like what car rides the best. Different things work best for diff ppl. For me its all about compound and power movements for sets of 8 tops. Balls to the wall every set.

 

[chaoticorder21]

sorry that i was not clear enough Im looking to add mass to my pecs overall i have
heres my current set
flat bench pyrmid sets 12, 10, 8, 6, 4
incline 3 sets of 10
decline 3 sets of 10
pec deck 3 sets of 10

 

[brew]

Ok for mass I would do the follow, but this is based on my body.

1st incline 1 warm up 1 medium set and 1-2 balls to the wall
2nd flat same way
3rd weighted dips
and if you feel like doing flies do them on an incline.........upper chest is what makes it stick out and gives the mass appearance

I wouldn't really worry about decline for now, but thats just me.

 

[saudades]

To add mass, you have to stick with the core exercises, compound movements, and power movements--no little isolation exercises.

Looking at your posted workout, I'd leave out the pec deck and put in bent-arm flyes--though make sure you do them correctly. The stretching and contraction in this exercise really helps make the muscle grow. You also don't always have to stick to 10 reps. If you feel you can do more after doing 10, you need to increase the weight a bit then work up to 10 again. The whole point is that you need to continually progress, and that will build the size and mass you're looking for providing you don't overtrain and you eat enough.