If you're looking to build up some bulk you should really be trying to lift your max weight in the various exercises for a max of ten reps, with the tenth being almost impossible. This method will creater muscle mass much faster then high rep training or cardio type training. You can also look in to some supplements such as protien shakes and ...

Hi hope someone can help. I train about 3 or 4 times a week on cardio and basic cv stuff (rowers, running, swimming) but I want to look at building some bulk up with a sound weight training plan that pushes my body  a bit. I'm 6 foot and about 90kgs and want to get a bit more strength in my arms and legs - any ideas or advice for ...