Ok, I know you have to eat, and eat lots of good clean foods, so no answers saying that. But I wanna know come advice on training, frequency, what to do and all, really detailed stuff. I been training 2 years now with no success at all, so have taken a week off and am going back into swing of things next week, and would like some important tips.

1. I am 5'8", 158lbs and have a body fat of 15%. I am 21 years old.
2. I wanna gain muscle and be 180lbs by end of year with lower body fat.
3. I'm not sure how you're training now but try doing full body programs
   do a search on 'bodybuilding new frontier' and 'chad waterbury'
   as for anabolic diets(muscle building diets)
   look up 'the anabolic diet' and 't-dawg2.0' and have a look
4. You didn't mention what your goals are, do you want to gain mass or loose body fat and tone the muscles that you have up. If you are just toning you can do circuit training where you hit everything in one or two days, it would consist of light weight and lots of reps with little rest between. If you want mass some people go for the one body part a day once a week, I tried this for two years and hardly gained a pound. Now I am doing a split routine twice a week on day one I do chest back and shoulders, it consist of three different exercises with 3 to 4 sets, for example chest is bench press flys and incline and alternating decline then I mix free weights with machines, on the exercises where I am doing 4 the last one is to failure and is only 3 to 4 reps. on day two I do arms and legs in a simular fashion. After the first two days I take two days off then two more in the gym then one day for a little cardio, then I start over. I have found that this works well for me, instead of hitting my chest onnce a week and doing 6 different exercises and being sore for three days after I do 3 exercises twice a week and am rarely sore for more than a day, and instead of growing once a week now I am growing twice a week and have put on about 20 pounds in the last 6 months, I would recomend caution if you feel that you would like to try this, start out with two different exercises instead of three and let your body adjust without over training, good luck.

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