If you are looking to become bigger, you need to train big. You should train 3-5 times a week and keep your work out sessions as short as possible. Try to not let them run over an hour. Try to only work out on one muscle group per week or every 5 days. Never do two larger muscle groups while working out on the same day. The bigger muscle groups consist of your chest, back, and upper legs. Here is a idea of how to schedule your week:



3 Day Week:

Monday: Chest, triceps, calves

Wednesday: Back, biceps, shoulders

Friday: Thighs

4 Day Week:

Monday: Chest, calves

Tuesday: Back, triceps

Thursday: Thighs

Friday: Shoulders, biceps

5 Day Week:

Monday: Chest

Tuesday: Back

Wednesday: Thighs

Friday: Shoulders

Saturday: Arms

In the previous example schedules, you may have noticed that no 2 large muscle groups were done on the same day. While excersizing, do bulk movements. Like bench press, shoulder press, rows, squats, and deadlifts to start off your workout. Make sure you do your biggest muscle first also. As far as volume and intensity goes, they are very related. The more volume you have, the less intensity there is, and vice versa. If you are training high intensity, you would likely be doing 6-10 reps and 5-8 sets per body part. (More sets may be needed for the bigger muscles while less are needed for the samller ones)

What is the sense of working out without a equally balanced diet to fit your lifestyle?

Nutrition: The majority of younger aged people have very fast metabolism.

Being young most of you probably have fast metabolisms. If you are looking to gain mass, then here is the key word: EAT! Eat, and do a lot of it. At least every 2 hours if you are able to and at least a total of 6 meals a day. Each meal you eat should contain approximately 17% of your daily intake requirements for protein and carbs. So, here's what you have to do to gain mass: EAT. We're talking every 2 hours if possible, but at least 6 meals a day. Each meal should contain about 17% of your daily requirements for protein and carbs. If you are really serious about bulking up you should do more research to create your perfect eating schedule to gain the correct amount of mass to bulk.

Some people also use protein shakes (Ie. Whey) while they are working out because it is meant to help you bulk up and many people find that getting a lot of protein is key to bulking up but just eating more may do the trick for some people. Not everyone is meant to bulk up, depending on your body shape you may be better off to cut instead. Just think if that is what you want to look like or not.