Trial and error. About a week ago when I first began my workout, my arms measured at 14" and my chest at 37". I'm beginning to feel bigger. I do an upper body workout three days a week, and lower three days a week. I take whey protein with leucine and Amplified Creatine 189. I want to start powerlifting/strongman workout style. I was considering getting a harness and begin pulling. What other techniques are there for beginner bodybuilders to increase mass? I will probably go another two or three weeks and do measurements again. feedback is appreciated, please no negativity. thanks