RE: Gaining mass / strength
I'm 6-1, barely 200 lbs and I max on bench at about 355 lbs. I rotate three routines.
2. 10 sets of 3 reps (****e load of weight)
3. 5x5 (not quite a ****e a load, but still a good load)
The pyramid is what has probably helped me the most, though alot of people here have snubbed it.