What is the best lifting plan to get more muscle mass, as opposed to lean muscle?

I had the exact same thoughts when i was 16 i was doing track and cross country both of which have awful effects on your muscles because it starts using your muscle for energy and not letting you convert you fat to muscle if that makes since any whys the best way to bulk up over the summer which is a pretty short amount of time would be

kaatsu or occlusion training however this method while gaining me amazing results is very controversial and it would be understandable why you wouldn't want to do it. i am not even going to explain it in detail because its so difficult to explain i will list a few sources to get you started on Research

Muscle supplements are other way i wouldn't start you on creatine since your so young it could seriously damage your liver yet it would definitely help. however there are many on the shelf testosterone boosters while i am not sure of the effect on you being so young i will suggested it since at that age one my problems i am sure was not having enough testosterone

work out program dont go to heavy form is everything. i personally like doing a full body lift every other day. i will do 3 of the p90xs sometimes or when i make my own i will typically start off with combination exercises such as overhead squat, good formed squats and power cleans or dead lift. then i go on to rotate muscles after every set for example i will go biceps shoulder pecks triceps then back to biceps. This is my favourite way because while every exercise requires good form it is very important on the combination exercises. The reason why you need these combination exercises is because often they naturally increase muscle growing hormones.

Finally the most important thing is diet i am guessing you are pretty skinny so plenty of protein and carbs fat is actually aright but it should be saturated fat and not trans fat. also plenty of water since muscles are made up of water. diet can not be stressed enough and this is were my knowledge is sadly a little week since i never had the discipline to keep up a good diet.

footnotes if you do use occlusion be sure you go for less then 7 minutes and use very light weight maybe 5 pounds

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HEY! In order to build muscle and gain mass, size and strength, you need something called a "caloric surplus" what you do is you find your "maintenance" calories here is a calculator for that

http://www.calorieking.com/interactive-tools/weigh...

and add 200-300 calories to that and that is how many calories you need a day to gain mass, size and strength along with a weight training program. You will not get fat. Since you are new to this I recommend these programs. Both of these are excellent for strength and size.

Mark Rippetoe's "Starting Strength"

Stronglifts 5x5

One of these programs along with your calories will get you strong as hell and big!

always track your calories, write them down or use the app "myfitnesspal".

Exercise proper lifting form for each exercise.

Don't lift too heavy where you can't control the weight. You need to be in control not the weight.

Protein shakes are great, it's the only supplement that I recommend. Don't believe all these supplements that tell you you'll get strong and big, it's all bs. P90x and insanity programs do NOT work.

Don't expect results instant because it won't happen. Take pictures, KEEP A LOG OF YOUR LIFTS RIGHT DOWN HOW MANY REPS SETS AND HOW MUCH WEIGHT. That is a very important thing.

Just give it time and you will get there, with this info you are already ahead of so many lifters out there.

If you have any other questions, shoot me a email at thetn22@yahoo.com

Best of luck!

Here's my split. Each major group on a different day.

Monday:chest

Tuesday:back

Wednesday:legs

Thursday:shoulders

Saturday:deadlift, arms

4 sets per exercise. 4-8 reps. Do NOT go to failure. Stop just short of it.

But the most important thing is recovery. I can't stress that enough. You can train hard but if you don't eat enough you won't grow. and there's no way around it. minimum 1 gram of protein per pound of body weight per day. Lots and lots of calories. drink lots of water. and sleep at least 7 hours a night. One more time I'm going to tell you to eat a lot of food. As far as protein. The 15 dollar tubs at walmart are great. Cheap and good stuff.