Hmm, well I don't claim to be a fitness expert or anything like that but I can tell you from experience that i've found the best way to gain muscle mass is to lift as heavy of weight as you can while still doing the exercise properly, and having a spotter that helps you do atleast another 3-4 reps that you wouldn't normally do. So with bench right now for example i'll put up 185..do it like 2-3x by myself and then my brother will spot and help me do another 3-4.. do 3-4 sets of those (we do 3 sets if we're doing two muscle groups or 4 sets if we're just doing one muscle group)..usually doing 3 different exercises for each muscle group..on top of that I've found it to be extremely beneficial to 'burn out' after each exercise..after our 3rd (or 4th depending if we do a 4th) set of an exercise..drop the weight down a significant amount and do as many reps as you possibly can... doing those two things and intaking a shitload of protein = muscle gain guaranteed....not to say it's the only way or anything, but I know for a fact it works....

Oh I also find it beneficial to do as many pullups as I can before every workout..

What have you guys found to be the best cardio? I'd personally say Spinning to be the best all around with the elipticle coming in second ( I like the elipticle because it's very easy on your body..and allows you to easily keep your heart rate up for long periods of time...)

My 2 cents..