New to forum,looking for some advice...

[Richard Ramirez]

Hello guys,
just looking for some advice on my training routine.I've been training for about 3 years on and off,mostly all that has happened is i've became quite toned,but was always slim so had no fat to burn.
But im really wanting to put on some real weight,have been giving a 6 meal a day diet plan from a mate and designed a workout routine which i figure will be the best for gaining muscle,just want to know if its right or if you guys could recomend anything,im doing it over 8 days so day of rest inbetween.

each set will get heavier,the 3rd set will be heavy enough so i can only really lift 5 or 6 with out help.


1st day:chest/tricepts
falt bench dumbell press 3x7 + drop set
incline brench press 3x7
chest dips with added weight 3x7
laying down tri press 3x7 + drop set
tricept pulldown 3x7

2nd day:legs
squat 3x7 + drop set
leg extension 3x7
leg curl 3x7
calf raise 3x7 + drop set

3rd day:back/bicepts
seated row 3x7 + drop set
pull down 3x7
dumbell row 3x7
preacher curl 3x7 + drop set
standing dumbell curl 3x7

4th day:shoulders/traps
behind neck press 3x7 + drop set
forward raise 3x7
side raise 3x7
shrugs with bar 3x7 + drop set
upright row 3x7

The drop set will be alternated to different exercises each 8 days,Any help or advice would be greatly appreciated.

 

[JohnRobHolmes]

Read this http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Do what is says and forget the routine you just made, seriously. If you want to gain you will need to eat big.

 

[Nathan]

When trying to gain weight, eating is always one of the most important things.

Apart from that, I would say focus on getting stronger - mainly on deadlifts (which you should be doing), squats and pressing movements. For me, if I am getting stronger I am also growing.

 

[rdiddy88]

wats ur diet like u might want to think about a mass building protein powder
calories the more the better cause being real skinny u prolly have a high matabalism
good luck bro

 

[Richard Ramirez]

yeah thanks for the advice man,my diet plan contain approx 6000cals.
Will add dead lifts into my back routine aswell,cheers

 

[Nathan]

6000kcals? Jesus. That's a ton dude. Unless you weigh like 250 @ 5% bf I doubt you need anywhere near that much.