I am a 17 year old Male who goes to the gym once or twice a week, as well as having two Basketball trainings (for 2 hours) and one game (1 hour) per a week. I have been going to the gym for about a year now and am looking to increase my body frame as I only weigh 65kg and to do this I was looking at getting some Protein Powder. Does this sound good or will there be problems? Some of my friends are on Protein Powder and they seem to be increasing in size.

Thanks Tom

I'm gonna need your height, weight, bf%, goals, ect. Yes, protein powder does help weightlifters greatly, muscle is made of protein after all. It would also help to prevent muscle loss during those basketball workouts, because I know those come with a lot of running. However, your friends are not getting bigger because they are taking protein. They are getting bigger because they are lifting. I lifted for 5 years before I took a single supplement of any kind, and all of my friends asked me what I was on, how long I had been on roids, ect (not bragging, keep reading). But, all I did was an ordinary workout, 3 times a week, never missed a workout hardly unless I was extremely sick. The point is, don't rely on a suppliment to gain muscle. With some dedication and hard work you will be able to gain some muscle, just remember nothing comes over night. But, I would take those protein supplements, I suggest whey protein shakes, before you do any kind of cardio, and after a weightlifting session to speed the growth process up.
scott

Weight 65kg or 143lb
Height 172cm or 5.8ft
Goals to improve size and toning of muscles

Eat more, lots of protien, around 6 times a day. First, I suggest reading some of the other threads in here that are posted to wise up a little on the science of bodybuilding. Okay, as I was saying, you need to eat more than you burn, lots of fresh fruits and vegetables, ect ect ect. Now for the workout, you could try something like this

Chest/shoulders/triceps/biceps
flat bench pressx3
incline bench pressx3
military pressx3
barbell curlsx3
dips(if u can do them)x2
tricep extensionsx2

Rest 2 days

Legs/back
deadliftsx5 (learn how to do these, have someone show you, learn it right away, they help with overall growth tremendously)
squatsx5
goodmorningsx5
hamstring curlsx2

rest 2 days

start with workout 1 again (chest/biceps/shoulders/triceps)

You could try something like this. Do around 8-12 repetions per set of each exersize. If you have to take off weight to hold your reps at the 8-12 range then do so. That is the approach it take. I do what is called a "decreasing pyramid", this is where each set you take off weight to keep your reps constant. I believe if you are working at 100% ntensity and giving every set everything you have, you should not be able to keep your reps in the 8-12 range with the same weight. So, it would look something like this,
Bench press
set 1 295lbsx8 reps
set 2 275lbsx8 reps
set 3 255lbsx8 reps

On the otherhand, some believe that to overload the muscle it is better to do an increasing pyramid, where you add weight each set and therefore reduce the reps. Like so,
Bench press
set 1 245lbsx12 reps
set 2 275lbsx8 reps
set 3 300x4 reps

It's whatever works best for you, I just believe in keeping my reps, so thats why i take off weight each set. Try the workout for a while if you want to, you should see gains off of it. You sound like you are new to weightlifting, so keep this in mind ***compound lifts are the best for overall muscle mass gains***
Compound lifts are lifts that work many muscles at once, they are
Bench press
Incline bench press
Squats
Deadlifts
military press
Pretty much all the lifts I put for you to use. I still to this day do pretty much all compound lifts, I dont believe in the fancy stuff unless someone is stuck and isnt gaining. DO NOT forget to workout your legs and back. Squats work your legs and tell your body that it needs to get bigger. Deadlifts are extremely important for your core, so learnhow to do them right away. Okay, good luck dude.
scott

I forgot to mention, that when i started lifting i was in 8th grade. I saw some muscle come out in around 2 months. Thats not long at all!! If you are dedicated, keep to your workoutsw, you will should see muscle come out after around two months. Just remember to eat as much as possible.
scott