Upper body mass

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    Madhops's Avatar
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    Upper body mass


    I am currently trying to add some more mass to my shoulders and pecs. I seem to be stuck right now at my current size, and want to add some muscle with out any ph/ps or aas. My current workout is a 3 day split with chest/bi, back/tri and shoulder/legs done m-w-f. For chest I do 4 sets of incline at 135/15reps, 185/12reps, 225/10reps, and 250/6reps, followed by flat bench at 225/10 reps, 275/5reps, and 295/5reps. My current shoulder workout is seated military press at 135/12reps, 185/10reps, 205/8reps, and 215/6reps. I'm not worried about adding much strength at this point, just some more mass to fill myself out. Any help would be greatly appreciated. below are my current stats

    Ht 5'10
    wt 224lbs
    neck 17.3in
    shoulder 53in
    chest 48.25in
    arms 17in
    waist 37.5 in
    legs 26.75in
    calf 17.10in

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    heavy cable crossovers on a flat bench. I do a lot of weighted dips which add a ton of width to pecs.
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    I wouldn't recommend an isolation movement like crossovers for adding mass. I would stick w/the exercises you're doing but focus on strict form and increasing the load each and every workout. Even though you're not looking for strength increased load/weight is a factor in growth.

    Also focus on increasing you TUT (time under tension). There are various ways of doing this from increasing the ECC portion of your lifts to doing rest paused sets.
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    Thanks for the replies. I have found it hard to add more weight at times, specifically on my flat bench. I have an old shoulder injury that seems to be aggrivated whenever I try to go over 315lbs or so. I think I will try slowing my tempo down on the lifts, maybe trying 6 seconds down and 1 up.
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    If your looking for chest mass only do the bottom 2/3 of the movement when benching. It will take the tricpes out of the movement and also keep tension on the chest the hole time.
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    Quote Originally Posted by Jstrong20
    If your looking for chest mass only do the bottom 2/3 of the movement when benching. It will take the tricpes out of the movement and also keep tension on the chest the hole time.
    Good suggestion... I'm definitely going to give this a try tomorrow on chest day!
  

  
 

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