I need help Gaining mass!

[Truth_lies]

Hey guys.... Im 16 years of age, And im not in athletics, so i dont get alot of workout time.... but ive started working out after school and i need some advice!

Height: 5"7
Weight:120
Bench max: 125
Sqaut max: 125

My freind gave me a bottle of the No2 pills. He said it would help me gain weight and mucle? Ive started working out after school with him and we have been rotating from arm work outs to leg works every other day... What kind of routine would you recomend? What exercises? And how much?

Thx Alot God bless

 

[abear]

2 big things:

dont bother with the NO2 pills. it will not help you gain weight or muscle.

dont train arms.

put your effort into whats called basic compound movements: squats, deadlifts, bench press, shoulder press, bent over rows, chins, dips, cleans, stiff leg deadlifts. throw in some calf and ab work and you're good to go

however you want to split it up is fine. you can do upper body/lower body or push/pull, etc. in the beginning, anywhere from 1 to 3 sets is fine.

examples of these can be found here: www.exrx.net

match your training to your diet. do you have a good meal plan in place? complete proteins, complex carbs and healthy fats should be consumed roughly every 3 hours.

 

[only_me]

...

wat abear said

for cardio i suggest about a half an hour 3 times a week then gradually build it up
try varying ure routine for cardio to muscles building ure body will get used to it and u wont gain anymore
make sure u have exercises for lower upper body and the core

luv becca