Originally <a href='http://www.sportsbookreview.com/forum/showthread.php?p=22414525'>posted</a> on 08/14/2014:

eat lots of protein, drink lots of shakes before and after work out. does anyone take creatine anymore? not sure, i used to as a kid. i think you just pee it all out anyway

maybe Calc knows more than myself but in my experience, heavy weights, lower reps build mass.
lower weights and more repetition build definition.

sets of 12, 10, 8 reps, increasing weight after each set

schedule mon wed fri, work out supplemental muscle groups on the same days:
1. back and bis
2. shoulders and legs (not supplemental but fits in for 3 day schedule)
3. chest and tris

throw in abs if you care, core is important but its also the most hellish part of a gym regiment

take the weekend off