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  1. #1
    LancerO8 is offline New Member
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    Mass Building HELP

    I'm looking to build as much mass as I can in the upper body, but I'm not sure of the best work outs I can do for mass building.

    One of the muscle groups I really want to target are my biceps. What work outs can I do to build mass in biceps, pecs, etc? I'm talking machines, free weights, bench, etc workouts and weight amounts and reps. Can anyone help?

  2. #2
    chest6's Avatar
    chest6 is offline Banned
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    just make sure you are doing squats and deadlifts. Biceps really only need to be hit once a week like everything else with minimal (8-9) sets

  3. #3
    LancerO8 is offline New Member
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    Thanks.. do you guys have any mass building workouts for upper body?
    And possibly a good one for biceps?

  4. #4
    Flexor is offline Banned
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    The most mass is built when you do compound movements because this allows you to use the maximum weight possible which causes more muscle fibres to work.

    Do 8-12 reps for the first set and whatever you can manage for the remaining sets
    Last edited by Flexor; 08-28-2005 at 06:47 AM.

  5. #5
    S.P.G's Avatar
    S.P.G is offline AR Workout Scientist
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    Quote Originally Posted by LancerO8
    Thanks.. do you guys have any mass building workouts for upper body?
    And possibly a good one for biceps?

    We have been over this 10000001 times in this forum, look at some other threads or do a search …

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