Don't get frustrated if your not getting results. Follow these tips for muscle gains,

1. lift heavy, lift often. Any body part you want to see muscle gains in, You need to lift on at least twice a week. Three times is better. That' s why spit workouts are so popular. You can time your workouts for better gains.

2. Lift heavy. the three set to ten reps is for general strength gains. If you want more mass. Lift to failure on every set. You may have more soreness, but your gains will be crazy.