Hey guys, here's the deal. I'm a skinny guy, 6 feet, 150. I'm looking to get bigger. I'm going to the gym and this is what my routine looks like:
I'm also getting ON whey and I have n-large 2 because i'm a student and find it really hard to eat enough.
My question is what else should I be doing and when should I be taking my weight gainer and protein shakes?
the way your going to get big is by getting more food. you might think your eating alot. but your really not. as for your split. i would do legs/back on day 2 since your shoulders and tri's will be sore from day 1.
and you may want to try shoulders/legs and back/tris
I know im not eating enough, I've already been through the calorie counting phase after thinking that I am eating like a cow yet not gaining. That is why I have the weight gaining supplement, I can get 1k calories with a shake, in addition to eating more throughout the day.Originally Posted by detard
I have usually either 1 or 2 days in between each "day", is it okay to still follow that routine? I really like it
Check out my journal. We are both the same height and near starting weight. Good luck!Originally Posted by booyah
From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)
Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]
Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs
Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5
I started off too at about the same height and weight as you (as you can see in sig), anyways the most imporant thing is your DIET. Track your cals on fitday.com, and find how many you ussually take in a day, then up them by about 500 and see if you gain weight. A good routine would be WBB1. And if your not gaining weight just keep bumping up the cals. You want to take in a G of protein for every LB also.
This is my routine, I've already been PMing with Superman, who suggests I do full body workouts. He has been very helpful.
But I thought I'd show you guys.
-incline dumbbell press
-flies w/ cables
-dumbbell hammer curls
-cable curls w/ straight bar.
then rest until monday. I usually do 3 sets of each, going in 11-9-7, sometimes I will go higher weight less rep but never less than 5 (for things like bench and shoulder press)
I guess I didn't know that was considered a lot...which exercise(s) should i take out?
I think 9 sets is a lot, i would take one out. I mean for your tris your only doing one thing, and two sometimes. Triceps are bigger than your biceps, they can make your arms look bigger than biceps.
You need to place more focus on your back and legs if you really want to get big. If you've got a wide back, you're going to look big both with a shirt and without.
I'm glad you're doing squats, but what about the deadlifts? I wouldn't recommend putting back and legs on the same day because, to me, they are far more taxing on my body than my workouts for other muscle groups.
If you want to do a three day split, do something like:
Your focus on Monday should be bench; Wednesday, squats; Friday, deadlifts.
What I would do is something like this:
Bench Press - 5x5
Incline Press - 3x8
Weighted Dips - 3x8
Barbell Curls - 2x10
Hammer Curls - 2x10
Good Mornings - 3x8
Squats - 5x5
Lunges - 3x8
Standing OH BB Press - 5x5
DB Lateral Raises - 2x10
Pullups - 3x8
Deadlifts - 5x5
Barbell Rows - 3x8
Close Grip Bench - 3x8
Pulldowns - 2x10
Last edited by Tofer; 11-11-2006 at 03:49 PM.
Tofer, for some reason your pic reminds me of someone on Survivor..love that show.
You mean from my avatar? It's Steve Zissou (Bill Murray) from the Wes Anderson movie, The Life Aquatic with Steve Zissou.