Iv been lifting weight on and off since a teenager my younger brother realy into it he came first in his group north east body building competition he went to british final last year didn't do as good, my advice would be if ur looking to build muscle mass then train each body part different days eg day 1 Chest and triceps , day 2 legs, day 3 back and biceps 4 shoulder and traps. Get sum cardio into. Diet is a big part of training getting clean meals in and protein in , at the moment I'm having 3 protein shakes a day including my meals.