A little background. I run track and cross country so cardio isn't a problem. My goal now is to gain some mass in the upper body because I hate my 12 inch worms I call arms. Anyway, I'm going hardcore on trying to build mass and planning to do a 7 day workout with off days being MAYBE a one day complete rest. The other off days probably would be a nice run.
So my questions are what is the best routine over the course of the week should be and what exercises?
Should I do full-body workouts or splits?
How much should I eat especially when I don't want to get flabby (I actually don't have a six pack like all my other teammates, so I want that to show)?
with all the running you do a 7 day a week plan is bad idea. At most do 3 days a week weight training. I hate to say it but all the weights in the world will not help unless you are eating enough to gain
-------------- FOR MY WIFE:
THE HIGH COST OF LIVING AINT NOTHING COMPARED TO THE COST OF LIVING HIGH.