What is the best workouts to gain arm and chest muscle?

Slow and steady: After 35 it is hard to build bulk muscle even with effort. That.S the reason so many athletes take performance enhancing drugs. Current studies , however, show more reps, moe sets and lower weights are less likely to produce injury and increase strenghth.

Muscle Hypertrophy: First you can build muscle at any age! dr. Walter frontera has demonstrated this even in 80-90 year olds. If you want bulk like a body builder you must do multiple sets of 8-12 reps of a medium weight with little rest to hypertrophy type 1 fibers(endurance). If you want power you should do high weights with low reps and 2-3 minutes rest. Strength is somewhere in between. Variable is essential.