What's the best weights workout to gain muscle?

I been bodybuilding for about 19 years so I wont give you a long winded answer.

First for mass you want a weight you can handle for 6-8 reps no more then 8 reps for 3-4 sets. If you go beyond 8 reps on your last set add weight.

Besides what you do in the gym your diet and rest has the biggest impact on your muscle gains. You have to eat to get big and rest at least 8 hours a night.

Fullbody workouts are not conducive to gaining muscle mass. HIT training isn’t for beginners. Try a normal 3 day split. Day 1 Chest biceps calves Day 2 Back triceps traps. Day 3 legs Day4 rest.

Another thing don’t take advice about gaining mass from people who have 14 inch arms. ; )

most of the answers advocating a body-part split make no sense. in particular, why on earth would you have an "arms day"? you use your arms in almost every other lift. likewise, why would you have a day specifically for biceps? your biceps get plenty of work during pull ups and rows, and if you're just starting, your biceps can't handle enough load to generate a good muscle growth response. it's silly.

you want more muscle. in order to cause your body to change, you must stress it and let it recover. then it adapts to the stress. so you need to produce a stress that will cause your body to make your muscle fibers bigger. this means you need to be doing weight training at low reps.

the answer advocating mark rippetoe's "starting strength" is correct. rippetoe advocates a routine where you train 3 days a week, doing heavy squats every day and alternating between power cleans, bench presses, standing presses, and deadlifts. the reason is that a) these exercises train many muscle groups at once and program them to move in ways they're actually designed to move, and b) because they recruit so many muscle groups, they will jack up your hormone production. your testosterone and HGH levels will go up, so muscle growth becomes easier. in particular, doing squats may do MORE for your biceps than bicep curls do, counterintuitive as it may seem.

if you absolutely need to do some arm work, you can add dips and chinups or bicep curls once a week.

to gain muscle, you must take in more calories than you spend, especially from protein. add more protein in your diet. if you can't get meat, you can do protein shakes. try drinking a gallon of whole milk every day and adding a few double cheeseburgers to your diet, and see if the muscle doesn't come on.

the FAQ below is a good primer for the workout, but there's no substitute for mark rippetoe's book--the attention to detail and level of analysis of each lift he gives is very impressive.

I respect, but disagree with the other answer.

I'm a huge fan of full body workouts. Except not 3 times a week like you have mentioned, I only train once a week.

My routine is pretty simple, it involves 1 set for each exercise and I rep until failure for each exercise. Each week I progress with more reps or more weight for every single exercise (sometimes some exercises take 2 weeks to get another rep or half a rep).

The routine is set out like this:

-10 minute warm up, physically and mentally.

-Dumbbell push ups with feet elevated

-Dumbbell curls (singles)

-Dumbbell floor press

-Dumbbell rows (singles)

-Dumbbell military press

-Overhead dumbbell squat

-Renegade dumbbell rows

-Chin ups

-Dumbbell squats

-Dumbbell stair climbs

-Water barrel deadlifts

-2 ton car push (I push my Mum's Nissan Patrol as far as I can over very rough ground).

-Dumbbell shrugs

-10 minute warm down.

This is usually completed in just less then an hour, including warm up and warm down.

I'm 17 and been training like this for a few months now, I've put on roughly 28 pounds of muscle in this time.

The biggest factor I believe in any routine is progression. If you constantly progress with more weight or more reps, you will keep gaining more muscle, no matter what the routine is.

once you're understanding with a bench or maybe dumbells to construct bulk you in basic terms do 3 instruments of three-5 with a large style of weight yet to get well do 3 instruments of 10-15 with a lesser weight till you're able to do all 3 instruments with out to lots capability bump it up some lbs

The problem with full body workouts is that you can fatigue your muscles from overworking them. It's great that you're willing to put that much work into your workout, but it could be too much of a strain on your body.

A four day workout plan is usually your best bet. That way, you're able to cover all of your muscles and will be able to work out each group effectively. The problem you want to try to avoid is one that arises from the organization (or disorganization, for that matter) of your workout schedule. What I mean by that is that you don't want to arrange the schedule in a way that would cause, for example, your triceps to be sore on a day when you still need them for other exercises, such as your shoulders.

When it comes to actually arranging the schedule itself, you want to work out antagonizing (one muscle flexes while the other one contracts, also known as opposing muscles). For example, you could work out biceps and triceps on the same day according to this idea. This ensures that the antagonizing muscles remain in balance, so that you don't end up injuring yourself as a result of one muscle being stronger than it's antagonist. This concept is extremely important when weightlifting.

Here's a good example of what you're schedule should look like:

Monday - Biceps and triceps

Tuesday - Legs (quads, hamstrings, and calves)

Wednesday or Thursday - Chest and shoulders

Friday - Back and abs

With an exception of the Wed/Thu day, you're always going to be working out your opposing muscles. You don't have to use that schedule, but it's a good basis for what you're workout schedule should look like.

To find which exercises are best for you, search by muscle by following this link: http://www.bodybuilding.com/exercises/

I wish you the best of luck with your workout.

getting big and strong is a lot easier than most people make it out to be as long as you are willing to put the work in.

look at ''starting strength'' by mark rippetoe, he outlines a simple 3x week barbell program where you have built in progression.

the key to getting big, aside from lifting, is eating. you need to eat a TON of calories. look into get @5000 cals from whole foods like meat, eggs, milk, vegetables, complex carbs

DON'T devote an entire training day to arms.

squatting and deadlifting should be the cornerstones of your work outs.

Use p90x it will get you the ultimate Body and doesn't require much work plus it is addicting and it takes only 90 days to get the best results you could ever want.

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use the tricep rope correctly and you will have results fast, also do biceps too