I have been eating clean and a lot! Right now i do 4 sets of 8 reps then on the 5th set i do til failure. Im definately breaking down my muscle tissue and giving it the appropriate time for recovery. But is there any advice to for tweaking my sets and rep range to get some serious mass?
Monday- Shoulder Traps
Tuesday-Legs
Wednesday-Back
Thursday-Chest abs
Friday-Arms
sat- one hour low intesity cardio
sun-one hour low intensity cardio
I do at least 3 or four excercises per muscle group
I eat a range of 3500 to 4000 calories that consist of around 300g protien
400g carbs and 80g of fat
(Eggs, Cottage chees, Grilled Chicken, Steak, Lean ground beef, Tuna, Protien shakes, brown rice, oats, milk, Fruit, olive oil, natural peanut butter etc.)
I am 19, 189lbs, probably about 17% bodyfat not sure though, have lifted for a year now, lost 70 pounds because i was fat, so its time to get muscle mass(and i am not on steriods because everytold me its horrible for my age and dont need it)
any advice for Workout Mass program? it would be much aprecciated