First of all it sounds like I need your advice on how to get motivated to lose some weight since you are the hard ass and I have lost motivation. Been hanging with my kids alot this summer and the diet's went out the window.
Now, back to your question on building mass. I would recommend a 3 day split, go with 2 or 3 exercises per body part, 3 sets each. Work in the 4 to 8 rep range,another words lift heavy!! Limit your total sets to 12 to 18. No Cardio!! and eat alot of protein, get alot of rest. Tell him it's also best to give up sex,j/k
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Can't never did nothin,(Dedicated to my father)
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