We are all different. This means not everyone should do the same exercise routines. Actually, forget about routines. Switch it up! Go to the gym and do what you think you need to do. Do 6 sets, 8 sets, 10 sets of a particular exercise. (not every time you lift, but this helps to get over a plateau: look at the general rules section )  Low reps and heavy weight, every time you lift. Don’t always feel like you have to do 3 sets of 10. This is not how to gain mass. Lifting heavy is how you gain muscle mass. When I say this, I don’t mean that you should run over and grab the heaviest weight on the rack. I mean you must do what is challenging for you. Don’t cheat yourself; you know what you are capable of. Study yourself at the gym; find out how much you can lift. Finally, figure out what works for you. Don’t follow in anyones footsteps; create your own path.

Now back to eating right. I'm going to focus on protein, it is the staple of muscle building. Your muscles need a considerable amount of protein to rebuild and come back stronger. It’s different for everyone. A general formula is 1 gram of protein per lb of body weight per day. For you girls out there, a little less will do. Try .75 grams per lb of body weight each day. Remember to split your protein intake. Don’t be trying to take in as much protein as you can at one time. Your body can only handle so much at once (some studies say 25-60 grams, obviously depending on your body weight). Other dietitians claim that too much protein can be detrimental to kidney function. Don't go crazy with the ammount of protein you consume. To help you, there is a protein calculator in the Links section. Also, a muscle and exercise directory. Spend some time there as well.