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feifen said:
It is good to switch up your training

Some days I will train to failure with high weight, low rep (builds strength/promotes mass)

Some days I will train before failing with medium weight and high reps (more for muscular endurance, not strength)

It is not good to train to failure every time, its no good to strain your body every time you go to the gym, however with adequate rest time your body will adapt and get better

For most larger muscles you need a good solid 2 days of rest, for more isolated and smaller muscles such as biceps, 1 day of rest is sufficient

Never train the same muscle 2 days in a row, try and avoid it like the plague, you grow from rest, not from training, hitting the same muscle just rips the muscle even more and hurts the growth (counter-productive of what you want)

Diet is the most important, to build muscle you must have a surplus of healthy fats and proteins as well as good amount of carbs, you're pretty lightweight, so I would try and get in 3000 calories a day

I normally eat a carb/protein meal 2 hours before I workout, and then afterwards I drink a hemp protein shake (in your case, it would be whey)

After working out you should take in carbs/fats/proteins

Don't forget your vegetables, they have very important phytonutrients and fiber

If you have more questions please ask

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suburbantoker said:
Don't think that protein shakes will make you muscular and just guzzle them.. It will end up making you fat.

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He wants to gain mass/muscle

Fat comes with the territory of bulking regardless, it may as well come from protein, that means you have more than sufficient supply of amino acids for your body for maximum results

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ShroomMan420 said:
Here's my routine..

screeds and screeds of isolations

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for a beginner a simple push/pull/legs split is plenty

eg
day 1 legs
squats
leg curls
calf raises

day 2 push
bench press
military press
dips

day 3 pull
deadlift
rows or chins/pullups
curls if you must

reps wise I'd go for 5x5, but I tend more toward strength training.
something like 3x10 is more the norm for a beginner.

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ProfessorPinHead said:
I have a degree in Kinesiology from a University....

Anyway in order to gain muscle mass you should train in the 8-10 rep range every work out, i.e. your 8-10rep max. Train each muscle group 2x per week and every 3rd week train in the 1-3rep max range for 1 day per week per muscle group. Protein is kinda unnecessary because training at this type of intensity will naturally stimulate your metabolism and make you more hungry than usual. When you increase your food intake you will being taking in more than enough protein to adequately build muscle mass. The key is the frequency of training, and type of training.

But good protein shakes do rock!!!! Try BSN they taste like milk shakes.

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