Working out is the most important aspect in muscle gain. you can take the best protein in the world, and have the best diet in the world, but if you are not doing a consistent workout routine then you will not have any success gaining muscle, this is a fact. When you do intense workouts, your rip, tear, and exhaust your muscle tissue. In your recovery stage, such as sleeping, or when your apply the appropriate diet, your muscle tissue will grow back stronger which therefore results in you becoming stronger. Applying a solid and consistent workout routine is the most important factor in muscle gain. The workout given below are lifts that will work every muscle in your body building strength, speed, endurance and power. Day 1 and 3 are lower body workouts and Day 2 and 4 are upper body workouts. Your weight workout should be 4 days a week, Monday, Tuesday, Thursday, Friday, and rest on Wednesday. It is very important that you maintain CONSISTENCY if your want to achieve your goals. Working out for 2 days, then taking 3 days off will only hurt you and you will not achieve your goals i guarantee it. When doing this workout that is listed below, try as hard as you can to complete all reps and sets even if it requires you to drop the weight. If you are a beginner or you are not familiar with a certain lift start with light weight and increase the weight from there but please do not lift more than you can handle. Its highly recommended that you workout with a partner for safety, and motivation to finish reps/sets. When working out you want to drive your muscles to exhaustion, past your comfort zone, but not unnecessary pain. For example, if you are on your last set and you are able to finish your last rep by yourself or with no help from your partner THEN YOU NEED TO DO ANOTHER REP/SET! The only way you are going to make any progress is by lifting until you cannot lift anymore. You should have sore muscles the next day, if not, you are not working out hard enough and therefore will not reach your maximum potential. When weight lifting there are some important safety issues that you should follow. Only lift the amount of weight that you know for a fact you can handle when lifting alone or without a partner. Do not try to impress people by lifting a certain amount of weight that you have never lifted or you are not confident about. Doing those type of actions without care will lead to injuries and serious accidents. Its best to lift with a partner so they can "spot" you, which means they serve as help immediate help if your are not able to finish a lift. Your spotter (partner) should always be on alert when you are performing an exercise because you never know how your body will react while weight lifting at intense levels.