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Need help!!
so I think I have a pinched nerve. Not sure if it's due to a tight muscle, bulging/slipped disc, or some kind of cervical radiculopathy. my neck hurts when i look up or rotate my head. ...

do both:)
but to answer your question for gaining size/mass, i'd do heavy skulls crushers and bicep curls.
try doing skull crushers laying on the floor. works your tri's real good.

weighted dips. make sure you do wide grip, tuck your chin down and lean foward.

whats your bi/tri workout look like?