If you want to build muscle-mass the best option is to get in the gym, do some heavy low-rep sets and then let your body relax for a week; it won't help you not letting your muscles repair themselves between sets.
I generally do the following:
Monday = Chest
Tuesday = Biceps
Wednesday = Shoulders
Thursday = Back
Friday = Triceps
I don't do legs as I get all the strength I need from running, which I do for 20 minutes each morning (at 7am
), and then follow with the weight sessions
As you will probably know, muscle-mass is created by 'ripping' the muscle and then it repairs itself stronger; you have to let it repair between sessions, though otherwise you won't get the benefit and end-up injuring yourself. The rest is as important as the excercise
Also, don't forget Cardio to keep your heart and circulation strong; I do mine before the weight training rather than after.
What diet are you on? Keep the complex carbs before excercise and straight after (bowl of cerial an hour before and a banana afterwards), loose the fat from your diet and enjoy protein a few hours after training and that will help a great deal
Do that for 2/3 months and you will notice the difference
p.s. keep off the booze. However, if you can't (
) then drink caffine free Coke with Vodka
