I'm 19 years old, and 143 pounds. I'm about 5'10, so I guess that puts me at under weight. I'm trying to build muscle, and I'm really not sure whats the best for me to do, as in what workouts I should do each day. Tell me, If I want to work out 3-4 times a week, and I want to work out every part of my body to build muscle, which workouts should I do together? IE should I do Biceps, triceps, and pecs one day, abs, and back another day etc...

Basically, how should I organize my routine? Also, does anyone have any bars/weight gain shakes to recommend? I'm trying to find some good brands, but I'm worried about side affects and acne.

Another question I have is... just how much is enough? Whenever I workout I never seem to know how many sets I should do for one machine, and if theres any point in switching machines if they work the same area.

Thanks.

How you group your muscles isn't really especially important, but typically on a 3 day split, people do something like this
Day 1: back/biceps
Day 2: chest/triceps
Day 3: Legs/shoulders/abs
Bars are usually crazy expensive, but with a plain whey powder, you can make a weight gainer shake with the macronutrients customized (adding sugars, oils etc). Optimum Nutrition is usually the cheapest (around 25 bucks for a 5 lb. tub), and I have heard that a little additional lysine can help stop acne issues associated with high protein intake (it's just hearsay, but I suppose it's worth a try). :)
As for sets, usually 3-5 sets per exercise/machine is average. It's actually not bad to use different machines for the same muscle group. Any variation will work the muscles a little differently and that helps the muscles grow. You may want to throw in some freeweight exercises too.

Hey Naxis, just wanted to thank you for the advice, I coupled it with another user that advised me to jog after workouts instead of before, so my body sugars could help me with my training. I honestly feel like my routine has improved more than 100%. A question though, I really enjoy the way my stomach looks right now, my abdominals show really nicely, and I enjoy having my little "8 pack." What I'm worried about though, is my health. If I do 15-20 minutes on the treadmill on my 3 workout days, and 30 Minutes (over 3 miles since I run at 6.5 per hour) on my cardio specific day, am I keeping too much weight off? I'm about 143 and between 5'9 and 5'10, and I HAVEN'T been gaining any weight, no matter how much I eat. I'm basically torn like this.

Should I try to increase my weight? I've heard reports that if I have no body fat, I'll burn muscle instead of fat when I run. If so, how? I worry about weight gain shakes giving me acne (I've got it off, and I wanna keep it off), and as stated, no matter how much I eat I don't gain any weight. Or...

Should I not worry about my weight? Am I fine the way I am? Is there anything I should change in spite of this?



Finally, do you have any good recommendations for working shoulders and forearms? They're my two hardest areas. If I'm doing shoulders the same day as my abs and legs, how much of my time should be devoted to each (percentage wise)? Will my forearms develop as I work my triceps and Biceps? I just hate how skinny they look, I always feel embarrassed to wear a short sleeve shirt when I'm out because of it.

Thanks again for the help!

You have an ectomorphic body type, so you have to keep calories high and cardio minimal if you want to gain muscle (or prevent muscle loss, even). If you have the option, do your cardio on your "off" days. Keeping it to 15-20 minutes at a low to moderate pace will keep you from losing excessive weight. Slow it down a bit and it will help.

Should I try to increase my weight? I've heard reports that if I have no body fat, I'll burn muscle instead of fat when I run. If so, how?

Trying to add weight/muscle is tough for an ectomorph. You have to be very in-tune with your body and how it responds to different things, and be able and willing to put in the work (and the cash for the huge grocery list). It is true that if you have very low body fat, *in the absence of carbohydrates* your body will burn muscle instead. You can prevet the problem very easily by drinking juice or something light, but mostly carbohydrates before you do your cardio. As long as you don't get your heart rate too high, you won't have to worry about burning into muscle. In general, don't sweat the scale. You are pretty light for your height, but not unhealthfully so. And in a few years your metabolism will slow down, so enjoy it while you have it. ;)

I find that working forearms on their own is kind of unnecessary. If you're doing heavy upper body work, they will develop proportionally with the rest of the muscles as they grow and get stronger. If you're set on doing some isolation work, 3-4 sets a week is probably plenty. Shoulders need to be hammered with variety. Use Overhead presses, military presses, Arnold presses, lateral raises, upright rows - not all on the same day, of course. Just 2 or 3 of them per shoulder-day and change it up every so often. Going to failure (with *good form*) will really get them growing.