(10-11-2011 09:31 AM)Sexual Twinkie Wrote:  

(09-29-2011 11:02 AM)saito Wrote:  Today, a douchbag at the GYM made jokes about my weight when I was on the weight scale. This is characteristic of my endeavor to gain muscle mass. I pay a lot of attention to good form, have the exercises you need to gain muscles but no idea how to split them. I am pretty clueless about the subject matter of splitting. I do 3 sets and 5 reps in 3 work outs a week.

bench press
deadlifts
overhead press
bicep curls
barbell extension
shrugs
squats
lateral raise

Any practical advice?

Workout every 5 days.
Workout A
Leg press
Dips
Row
Pull Down

Workout B
Calf raisers
Leg extension
Leg Curl
bench press
overhead press
bicep curls


That's pretty much all you need and follow HIT principles. Do one set each to failure for each exercise. Legs between 10-15 reps and the rest 6-9 reps.

Use heavy weights, but make sure you go to full failure. Use a spotter if youre doing free weights. I recommend machines since it's safer.

Only do single set training when dieting or when hard pressed for time. Multiple sets have been proven to be significantly superior again and again. (in the gym + studies) Don't go to failure all the time.