Hey guys ,

I have been traning for only three months and I need to gain mass , but due to work pressure / social problems (which reduced my motivation unfortunetly) i can only workout 3 days a week.

Now please tell me is this enough for muscle mass gainin , im only 148 LBS in weight and thin so please help out guys.

3x a week is fine. Just make sure your doing big compound movements like Squats, Deadlifts, Bench Press, Pull Ups, dips etc. etc. etc. and start getting some food down your neck.

Depends on the level of intensity. The higher the intensity the more days you'll need in-between workouts.

If your up for something that works give this method an honest try


http://www.amazon.com/Max-Contraction-T ... 942&sr=8-1



http://www.youtube.com/watch?v=4_OJdeWacFo



http://www.youtube.com/watch?v=T-6T_-QL ... re=related

can you define intensity please?

"Work in a given unite of time!"

Ideal intensity for growth is momentary muscular failure in either positively. negatively or statically range or a combination of the three, with a TUL (time under load) in the anaerobic range less than 30 seconds (although thats debatable).

k i can help you it won't let me post until i get 5 actual posts so hold on.

I'm glad there is a fitness section i actually know my stuff on this. 3 Days a week is fine for mass. Fist find out your daily calorie intake: then go 500 calories above daily calorie intake. Its not so much how much you lift you will never get big without a proper diet so if your actually dedicated and want this you have to eat enough not just workout. Also, try to get in 1g of protein per body weight. Marcos should be aound 40% protein/40% carbs/ 20% fats. keep in mind fats don't make u fat.

http://www.freedieting.com/tools/calorie_calculator.htm

Like Mephistopheles said do big compound lifts. Usually a 3 day split would be for example would be

Schedule

mon - push (chest,shoulders,tris)
wed - legs
fri - pull (back,bis)


"push" bench press, shoulder press, dips, triceps extensions

"Legs" squats,lunges, leg press, calf rise

"Pull" deadlifts, barbell row, bicep curl, pull ups

rep range should be from 8-10
rest from 1 - 3 mins usually 3 on the bigger lifts

3 is perfect.

Do compound excersises

Truth be told I only do one muscle per day