Help an skinny greaseball

[thelion2005]

Try the basics at 3 sets of 6.
One exercise for each body area (part).
Bust ass on the last set.
Rest ... recover ... light cardio only.

Push (chest, delts, tri's)
Legs/Abs (hams, calves, quads, abs)
Pull (Lats, bi's, forearms)
Rest
Repeat

At end of 6 weeks, take week off. Then add one exercise to each area for total of two. Make it another basic.

At end of another 6 weeks, you should be a lot bigger, stronger and heavier.

Diet? Get all the simple fast sugars out gradually until you are down to protein and complex carbs. Drink water and skim milk.

 

[JL_204]

Go look in the training vault stickie. There is alot of info on training routines in there.
Do one of those and EAT!!! Shove food down your throat like theres no tomorrow.
Basically eat everything in sight if you wanna gain wieght. Alot of food and good training is the only way to go here.

 

[JonPee]

It's doubtful you're actually eating 7k calories a day. I don't know many 20 year olds that could even afford it.

 

[HunterUk]

Make squating your most important lift, works the most muscles and promotes the highest GH release as far as I understand it.

 

[van_wilder]

i take in aprox 7000 calories a day

ive been working out on and off for years and have much knowledge about the subject.

I can only say I dont know why I cant gain mass

No flame intended....but after looking at your split:
1. have much knowledge about the subject - you might want to rethink that statement.

2. i take in aprox 7000 calories a day - gonna have to call bullshit on that one... i'm sorry, but there is no way you're taking in 7000k... but go ahead and post up your diet with nutrient and calorie breakdowns and prove me wrong. Even if you're taking in 3000k (other than from GNC weightgainers which don't count IMO I will formally apologize)

I thought the same thing when i started working out at 132lbs.... said exactly what you are saying... "all i do is eat...blah blah..." till one of my good friends sat down with me and totalled up my cals... i was living in a dream world. My advice is post up your diet and we'll help out, until then there is no advice we can give you.
VW

 

[sigweed]

pretty much have to echo what he said. To be taking in 7000 calories and not gaining would be borderline insane. When i started working out i was 6' 135lbs... so i know what its like to be there, and trust me, you think you're diet and routine are fine, but i promise you they're not. You should get a membership at a real gym, you'll learn a lot there and be able to ask more experienced dudes for help when you need it.

No flame intended....but after looking at your split:
1. have much knowledge about the subject - you might want to rethink that statement.

2. i take in aprox 7000 calories a day - gonna have to call bullshit on that one... i'm sorry, but there is no way you're taking in 7000k... but go ahead and post up your diet with nutrient and calorie breakdowns and prove me wrong. Even if you're taking in 3000k (other than from GNC weightgainers which don't count IMO I will formally apologize)

I thought the same thing when i started working out at 132lbs.... said exactly what you are saying... "all i do is eat...blah blah..." till one of my good friends sat down with me and totalled up my cals... i was living in a dream world. My advice is post up your diet and we'll help out, until then there is no advice we can give you.
VW

 

[mrhoon]

Make squating your most important lift, works the most muscles and promotes the highest GH release as far as I understand it.

All heavy compound movements. Barbell row, Deadlift, Power Shrug, Squat, Overhead Press, Bench,

Use them all, and other exercises sparingly. Get used to the proper form in all and go freaking heavy! Not sooo many reps, just heavy. Then rest. And eat.

 

[Madcow2]

I'll echo the above. You need to focus on the big lifts that matter and forget the rest. Don't get too caught up in bench. Live and die for the squat - yeah, it will make your whole body grow and drive gains into your bench and arms too. Squat, dead, bench, row, overhead press - throw in some chins and "curls for girls" and some basic tri work if you insist.

The training sticky has a lot of programs that focus around these. This is a good one that been used very successfully in this forum and around the world for the past 30 years - doesn't look much like what you see in the BBing mags, but that's largely because it works: http://www.elitefitness.com/forum/showpost.php?p=4497774&postcount=15