mass for chest

[heytheresmoker]

im looking to gain some more mass in my chest and i wanted to know what would do that better dumbs or bar bench press...also how many reps should i be getting out in how many sets...thankx to whoever helps

[BigMike J]

When i added flys to my chest workout i noticed a difference almost immediately, As for the sets, i go 6-8 to failure each set. Ime dumbs will be more effective the just barbell due to the fact that you get more range of motion, i use barbell for warm-ups.

[Tapout]

i do flat bench 10 sets counting warmups with reps going from 16-20 warmups to 8 reps work set,2- 5rep work sets and usually a 3 rep work set and sometimes a burn out set
thats usually all i do, sometimes i do a couple sets of flys and very occas. i do inclines

[Builder15]

Neither dumbbells or barbells will give you mass in your chest, its all about shocking your chest, giving it something new. Try something like this, for a few weeks try using barbells, then to shock your chest you switch up your routine a little and switch from barbells to dumbbells, your chest will not be used to it and create a new threshold of pain and growth!

[heytheresmoker]

hey thankx for replying everyone...Builder i did that exact thing at the gym today and it worked out good..ill see how i feel tommorow...hopfully im sore...
whats your routine for arms??

[Builder15]

You want my routine for arms? Well im not sure if your asking me but ill post it anyway so here it is:

Biceps

Preacher Curls - 4 Sets
Standing Concentration Curls - 4 sets ( attach handles to the high pulley machine, and perform curls like you are doing a bicep pose for someone ) Hold at peak contraction for 5 seconds
Cable Curls - 4 sets, supersetted with the standing concentration curls, provides and incredible pump!'
Barbell/ Dumbbell Curls - 3 descending sets of curls, use the barbell for some workouts and dumbbells for others

Triceps

Weighted Dips - 5 sets, great mass builder!
Seated SkullCrushers supersetted with Rope pulldowns - 3 sets
Kickbacks supersetted with One handed cable pulldowns ( put a handle on the high pulley machine, and do it like a normal tricep extension only one handed ) - 3 sets
Flat Bench skullcrushers - lay on a bench and either use a barbell or the low pulley on a cable machine, switch it up each workout for variety.

This is not the routine i always use, its just what i am using now. I like to switch my routines up to keep shocking my arms!

[heytheresmoker]

thanks alot ill try it out tommorow...how about sholders how many sets do u do...i only do 12 set...im not big on sholders but want to start getting mine bigger

[Builder15]

I do about the same, mine are usually anywhere from 12 - 15 sets, very rarely will i do more. Well im going to the gym now, so ill be back in about and hour, little more. Catch ya later.