You should enjoy the power to weight ratio advantage you have on your blaster.
At 18, I'd say you are coming along. How long have you been at it and how much weight have you put on in that time?(practically muscle mass not fat)
Fairly simplistic into getting no hassle results. You can pick and choose, but 4x5 or 3x8 is optimal, but just a ballpark....it's ultimately your choice. Technically, you will work from 60-75% of your 1 rep maximum for each lift....doesn't always work from the practicality that it's not always safe to do 1 rep maxes on every lift and difficult to do effectively. Just do what you feel is difficult for you at the end of the last rep and to the point where a spotter needs to assist you or is near assisting WHILE KEEPING FORM. Don't bounce weights....if you are looking for lean mass gain, the slower you the better. This induces a pliometric contraction, where the muscle is engaged and contracting, but the force>contractile force resulting in greater exercise induced injury.....resulting in increased growth hormone release and greater stimulation of muscular hypertrophy. EX: Bench press:.......not benching by dropping and bouncing weight off of chest, but doing a slow descent on the lift and ascent at normal pace. This is why people innovated "negatives" on pushups and what "plyometrics" are. While "plyometrics" are fast box routines, the impact of your calf is another example of a pliometric routine where the force of your fall off of a box is greater than the force your muscle contracting....you don't land straight up on your toes....your feet/calf collapse back down to the floor as you catch yourself from the fall off the box.
I don't take any supplements besides the typical multivitamin. Some are alright, most are BS. If you are looking to gain weight in lean mass, ballpark answer is 1.5g/protein per KG of body mass. 2.2lbs/KG, so you would need in the ballpark of 85g/protein/day. That's quite a bit of protein to take in, so I suggest taking a day to eat your "average" day and measure everything you eat....don't lie to yourself....just eat and measure everything out in accordance with serving sizes on packages. After that you can guage whether to go up or down on intake and supplement with food changes.....I tend to use white meats, milk, egg whites, and beans and just watch the sodium in them, but keep in mind protein is in a lot of dietary food products, so measure them all. It's not necessary to do this everyday, but getting a "starting point" let's you guage off the top of your head where you are at everyday.
