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Doing the 5*5 you will def see stregth and size gains.

Personally I would start with the 5*5 and when I hit a plateau I switched over to the 3*3 for a few weeks.

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^^ I'll second, at your current stats I'd go with full body 5*5, I like bull starr's routine personally, others will suggest differently.

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thanks.... bullstars routine? i assume that can be found in the training forum?

thanks everyone... im starting the 5*5 this week

I think that's a typo and he meant "Bill Starr's Routine" something very popular on this forum and very effective for building strength and correcting imbalances in muscle, assuming you follow the program as it's layed out

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5x5 the whole thing for compounds. That rep range is nice for strength and mass. A 3x3 might be a little bit tough to pull off for an extended period without burning yourself out. I would go with a 5x5.

If you build your strength base then you can always address hypertrophy with a run of HST or something similar.

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Most of my best gains have been with 5x5. Definitely good for increased mass and strength. Bill Starr's routine is good and should work well for you. Good luck.

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Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks
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so the only way to gain mass in the middle of the chest doing chest workouts? I have hardly any meat there... haha.. doesnt seem like im working on anything... Is there any diet that helps the chest ??

like i can feel my bonessssss

No diet pinpoints specific body regions, but just getting caloric excess w/ lots of protein (and the essential carbs and fats) is essential for growth. Which is a fancy way of saying "eat more, like a lot more". What's your ht/wt, by the way?

Oh and I forgot:

"so the only way to gain mass in the middle of the chest doing chest workouts?"

Keep in mind that no muscle group can ever reach its full potential for growth if you're not doing your major compound lifts - obviously you're doing bench but squats and deadlifts are ESSENTIAL to really add mass (you only listed your chest workout so I wasn't sure). If you're only lifting your chest because that's what you want to improve the look of, not only will you look weird but you won't be as big or as powerful as you can be.