Really, is some funny guy making all these "newbie" posts up or what?
You need to read up. To gain mass you need to work the large muscles in your body. You don't. You also need to take in lots of protein and carbs (and moderate fat). Considering how you train I'm guessing you thought that one serving of that protein supplement a day would make you huge.
Here's what you need to do. Get a balanced routine. I don't care how much you want a good chest, training it 4 times a week won't make that happen. Train all bodypart twice a week
at the most. Start doing lots of back and leg work. Those are the big muscle groups where you can gain some mass. Even if you built biceps the size of watermelons you wouldn't gain more than 4-5 lbs since it's such a small muscle.
The exercises you need to do are: squats, deadlifts, stiff-leg deadlifts, bent over row, pullups, bench press,
incline press,
military press, barbell curl, dips. That's all.
Work each muscle once or twice a week like this:
Monday - back/biceps/legs
Tuesday - chest/shoulders/tris
Wedensday - rest
Thursday - back/legs
Friday - chest/shoulders
Saturday - rest
Sunday - rest or start over
Linear Mode
