For The LoSomeone Please Help Me

[Mike312]

Ok, quick and to the point. My metabolism is through the roof. I'm 6'1" @ 155-160 lbs. 23y/o Can't gain weight. Eat 2200+ cals/day. Take Creatine. Gaining muscle is hard for me and I need to put some on because I want to get on the fire dept. in about 4 months.

I can only spend 3 days/wk in the gym because of school. (about 2 hrs. each day) This is possibly a new workout for me. Would LOVE opinions please....

-Leg Press or Squats
-Step ups
-Standing Calf Raise
-Bench
-Fly or Incline Bench
-Bent Row
-Lat. raise
-Bicep Bar Curl
-Seated DB Curl
-21's
-Kickbacks
-Tricep Push Down
-Situps, Back Ext., and some quick oblique stuff

This sound okay? I can only squat about 240. My bench is about 175 I think. I don't want to take steroids. If someone could take the time to make suggestions or come up with something totally new I would really appreciate it. I don't have anyone I know that can help me. My school gym doesn't have fancy equipments for crossovers or anything like that. Just your basic stuff.

Appreicate it...
mike

 

[louden_swain]

Run a search on the doggcrapp routine. There is a thread posted on this. Good luck!

 

[Mindwraith]

HST is a good 3 day routine I'm starting this in a week. People are seeing pretty good results. You'll need to take in about 500 extra calaries more than you are I'd say, and get at least 1g protein per pound. Follow the dogcrapp diet or the HSN diet for gain on the link below.

http://www.hypertrophy-specific.com/hst_index.html

 

[casualbb]

Let me second the HST recommendation. I'm build similar to you -- I was 5'11" 147 when I started HST in early september. Now I'm 162 at same fat level. Impressive increase in maxes too.

-casualbb

 

[Mike312]

Ok, thanks. I appreciate it!

 

[Scottyo]

I know this is the training forum but...2200 calories a day for a hardgainer? How about you post your diet, or head to the diet forum and get some pointers. Looks like you need to bump your calories by at least 500 more likely 1000 calories a day.
As for training, 2 hours a workout is way to much especially for a someone trying to gain weight. Stick to the 3 a day workout but do only compound exercises: bench, squat, deadlift, chins. If you need a routine, check either doggcrapp's, or look into Cornholio's 3 time a week program

And eat your protein

 

[tsarleon]

2200cals/160 = 13.75, you are eating under maintenance. You will learn, you fell into what I did aswell for awhile. Didnt want to gain tooo much fat, so didnt eat that much and workout for 2 hr marathons in the gym. have to realize that IF your metabolism is really that fast then if you are eating enough cals and working out hard fat gain will be minimal. Id say bump your cals up to 17cals per pound of bodyweight, and then increase from there on a weekly basis.... good info on these boards...