I have read alot of threads from both this forum and other websites. I have questions on what type of sets and reps, works the best for build of muscle strength and muscle mass. For instance I do: *Note that all these workout routines are done by machines, not dead weight.* arm workout: i do two types of arm workout for each biceps, and triceps 3 sets of 15 Chest: bench press *sitting* i do about 4 sets of 8-10 Back: lat pull downs 4 sets of 10, Seated Pulley Rows 4 sets of 10 Shoulder: Upright rows 4 sets of 10 legs: Leg extension and leg curls, except instead of laying on my belly for leg curls i sit and curl downwards with the machine. Each i do 4 sets of 10 as they get really sore. I also do leg press, 4 sets of 10. 50 pushups a day and a few ab workouts. Could someone please assist me into improving my routine. If anyone has some better advice please do assist me. I'm currently a 9th grade. I'm trying to gain some weight for football next year. i weigh about 157 pounds and i'm 5"11. So far in the past i just started working out for about 2-3 weeks and i gained about only 5 pounds...I do not know if that is good so far.