I want as much upper body mass as I can get. What’s best?
Well, besides praying, (and without steroids), heavy correct training with full recovery and high protein nutrition. The so-called "arcane" hardcore exercises are still best! Do bench presses, heavy bent rows, front shoulder presses, power cleans for the back and traps –– heavy cheat curls alternated with the lying triceps pullover and press for arms and all around upper body! Top these off with pull-ups and dips. These are all exercises where you should forget about the one or two sets to failure stuff.
In fact, do 3 to 6 sets of low to moderate reps 4 to 8. Do a few warm-up sets then pile on the iron. Rest at least 2-3 days BETWEEN workouts!
The second part of the equation is proper nutrition. And proper does not mean piddle little chicken breasts, rice and vegetables with one or two 270-calorie meal replacements thrown in. No, instead, you need to try the Beverly Ultra Size --- heavy cream combo. In just 16-oz water you can mix a drink with 760 calories and more than 50 grams protein low carbs with fantastic taste! Mix it with 20-30 ounces of non-fat milk and get another 20-30 grams of growth proteins. Other foods for mass are beef, whole eggs, peanut butter and rye bread. Finally, if you want more mass even faster, switch to 2% or whole milk. You need calories and the best protein known to man UMP.