I need counsel on gaining counterweight and muscle mass with relatively swift results?

I am 18 years old and chomp through protein ALL DAY. I know protein is essential for what I am trying to do, but what would be a good diet to walk by because obviously protein alone is not doing it for me.I go to the gym for months with little to no results, but I be able to hoist more weight. Generally next to dumbells I work with 20's for in a minute, and I curl between 60-80 depending on if I'm going for more reps or more resistance. What is better for gaining msucle mass- More weight/ More reps? Also, I would similar to some workout advice ( what exercises to do, how long to hang about between sets, how many reps, and how several times a day/week I should do the workout. At my house I have a immensity bench, dumbells, and a curl bar. I clutch a 10mile bikeride each time.is this goign to stop me from gaining immensity, or do I just enjoy to adjust my calorie intake because I bike so much?!? PLEASE HELP ME

Answers:

Masterbating for long time normal?

What you are doing sounds as if its better suited to someone trying to lose freight and get totally ripped. Chuy M have given you some good warning for routines. My brief tip would be to eat more complex carbs or alternatively cut down on the frequency of the bike rides. Give your body a days rest between workouts, especially if you tend to have a slim build ("ectomorphic"). Bananas are moral for a bit of padding lacking adding curvy.

i have tryed quiting smoking but hold had no luck. please help out me?

Here’s what I do and it has be working for me. Obviously a workout needs to be tailored to the individual, but these exercises may support.

Arms
Lying dumbbell triceps extensions
standing barbell curl
behind boss reverse hammers
one-arm preacher curl
Close-grip pushdowns
incline dumbbell curl
Parallel bar dips
sledge hammer curl
Single-arm reverse-grip pushdowns
reverse grip EZ bar
rope push downs
super light dumbbell curls

Chest
Dumbbell Incline Presses,
Pullovers and Presses,
Dumbbell Bench Presses,
Narrow-Grip Bench Presses,
Incline Dumbbell Flyes,
Barbell Incline Presses,
Push-Ups Between Benches,
Cable standing incline flyes
Cable standing decline flyes

Back
Barbell row
Dumbbell Row
Lat Pull Downs
Cable Row
Lower Back Machine
Forearms
lite far-reaching lat pulldowns
Supermans

Shoulders
Lateral Raises
Bent-Over Lateral Raises
No rest front raises
Shrugs
Military Presses
Front Raises
Rotator Cuffs
Superlight lateral raises

On incline bench, with 2 10lbs dumbbells:

1st: Facing forward bring dumbbells up from sides to parallel to ground palms inward, slow repeat for ten reps.
2nd: Facing bench bring dumbbells up from sides backwards as far as you can palms inward, slow repeat for ten reps.
3rd: Stand up next to dumbbells and do 10 lateral raises.
4th: Back within position 2, raise arms so they are forward, palms inward, arms bent in a semi take on hug position and parallel to ground. Bring to sides and back to center for 10 reps. I usually do 5 lbs here because this exercise is rugged.

Do this set three times with out rest. The third set I cash to all 5 lb movements. All of this is slow step, like 1 second up and one second down.

Legs
Squats
Leg Extentions
Leg Curls
Adductors
Abductors
Calf Lifts
Glute Machine
Leg lifts

I also do 100 crunches per darkness.

My idea is to hit diverse ranges and movements in writ to work the muscle to the maximum. I tend to use a weight I can do for 10 reps and for 25 reps on the final two movements. Apart from this I do 20 minutes or Cardio every day and stretch earlier and after the workout, as well as frequently during. Stretching is particularly important to muscular growth because not solely does it help prevent injury and alleviate repossession pain, but it also stretches out the fascia tissue that surrounds the muscle and inhibits its growth. When you are pumped and you stretch is when you acquire the best stretch of the fascia. Lastly rest and nutrition are every bit as important as the workout itself. Eating satisfactory protein for the muscle to recover and grow as in good health as enough carbohydrates to replenish diminished glycogen stores in the muscles and liver is central for repair and being all set for the next time you levy those muscles.