i'm 30 years old, 188cm for 105 kg,training since 1999.
i'm gaining mass actually with 300gr of prot, 200 gr carb and approx 100 gr of fat a day+ whey+creatine+multivit, no aas.
i'm training 4/5 time a week (2 hours per workout), mostly bench/incline/squat/dead/chin/curl/skull crusher/milit press etc...
3/4 set of 5/10 for each exercise.
that's not rocket science.