the best way to put on mass ??

It is very simple in the end.

Use heavy weights as a stimulant for growth (concentrate on heavy compound exercise and consult bodybuilding.com for advice on workouts)

In order to grow there has to be excess energy. Consult bodybuilding.com for diet advice.

 

:good:good:good:good:goodVery well put.

 

Jazzo hit it on the head. You want to gain mass, you use heavy weights and take in plenty of protein and complex carbs. Instead of a gainer protein, take a combination of whey and casein, both pure if you like to keep your body from going catabolic. Take Casein, pre workout and before bed.

Ideally, you want to use heavy weights and work 5 sets of 5 reps. You can find this setup on bodybuilding.com.

Advice? I'd stay away from gainer proteins and do something like eat an oatmeal cliff bar with your protein shakes to get a good quality source of carbs. Instead of sugar or powdered brown rice, whole oats are superior.

You can get plenty of protein from lowfat meats, egg whites, chicken breast. Some proteins like milk based proteins can turn into sugar, but are still good, just don't do too much of them because they turn into lactose which can put on fat. But some is good.. Lowfat Yogurt and cottage cheese are great sources of protein. So long as you are eating animal proteins, tofu isn't bad either. Trick is to eat enough good carbs with your proteins, at the right time.

 

He's only 16, he's not finished growing yet. He'll put on muscle naturally as he gets older if he's exercising and eating healthily.
Reach and height are big advantages, better off keeping them IMO.

 

Oh damn. I forget sometimes that there are very young people here. In that case, deffinately just cool it on heavy lifting and focus more on bodyweight.

You do things like heavy squats, heavy bench and you will stunt your growth. Some guys I knew didn't get a growth spurt until they were over 20. Not worth it! Chicks love tall guys! :!:

 

Bull****.

Why does everyone keep saying to look at bodybuilding.com? The routines given on that site are awful. If you want decent information and routines, look at t-nation.com.