Please Help w/ routine -- inexperienced and needing to gain weight!

[shardik1000]

I would appreciate any comments or suggestions regarding my routine, if possible.

I am seventeen, male, 5'7'', 128 pound, and very, very lean (can see whole six-pack with ease.) I need to gain weight and add size and strength. Am I overtraining? Please help.

Here is my routine/split:
split:
day one: chest, bis, tris
day three: legs, back, shoulders
day five: chest, bis, tris
etc...
in between, abs/cardio in the mornings on the off days.

chest:
barbell bench press 3 X 6-8
dumbbell flies 3 X 6-8
incline dumbbell press 3 X 6-8
decline dumbbell press 3 X 6-8
incline flies 3 X 6-8

biceps:
standing 2-arm barbell curl 3 X 6-8
alternating dumbbell curl 3 X 6-8
hammer curl OR seated dumbbell curl 3 X 6-8
preacher curl 3 X 6-8

triceps:
decline smith-machine closed-grip bench press 3 X 6-8
tricep pull-downs or skullcrushers 3 X 6-8
dumbbell french press 3 X 6-8

back:
deadlifts 3 X 6-8
seated cable rows 3 X 6-8
incline rows 3 X 6-8
close-grip lat pull-down 3 X 6-8
wide-grip lat pull-down 3 X 6-8
dumbbell pullovers 2 X 12

shoulders:
barbell military press 3 X 6-8
upright barbell row 3 X 8-12
shrugs: 3 X 8-12

legs:
squats 3 X 6-8
leg press 3 X 6-8
hamstring curl: 3 X 6-8
calf raises: 3 X 8-12

 

[bignate73]

I would appreciate any comments or suggestions regarding my routine, if possible.

I am seventeen, male, 5'7'', 128 pound, and very, very lean (can see whole six-pack with ease.) I need to gain weight and add size and strength. Am I overtraining? Please help.

Here is my routine/split:
split:
day one: chest, bis, tris
day three: legs, back, shoulders
day five: chest, bis, tris
etc...
in between, abs/cardio in the mornings on the off days.

chest:
barbell bench press 3 X 6-8
dumbbell flies 3 X 6-8 (ALTERNATE ONE OR OTHER FLYE, NOT BOTH)
incline dumbbell press 3 X 6-8
decline dumbbell press 3 X 6-8
incline flies 3 X 6-8

biceps:
standing 2-arm barbell curl 3 X 6-8
alternating dumbbell curl 3 X 6-8
hammer curl OR seated dumbbell curl 3 X 6-8 (USE AN OVERHAND GRIP FOR FOREARMS)
preacher curl 3 X 6-8 (SKIP THESE FOR NOW)

triceps:
decline smith-machine closed-grip bench press 3 X 6-8 (SKIP THESE, CHEST AND SHOULDERS YOU PRESS ENOUGH)
tricep pull-downs or skullcrushers 3 X 6-8
dumbbell french press 3 X 6-8

back:
deadlifts 3 X 6-8
seated cable rows 3 X 6-8
incline rows 3 X 6-8 (IS THIS SINGLE ARM DBELLS?)
close-grip lat pull-down 3 X 6-8(DROP THESE)
wide-grip lat pull-down 3 X 6-8 (TAKE A MED GRIP AND DO YOUR PULLDOWNS)
dumbbell pullovers 2 X 12

shoulders:
barbell military press 3 X 6-8
upright barbell row 3 X 8-12 (DO SOME LATERALS INSTEAD)
shrugs: 3 X 8-12

legs:
squats 3 X 6-8
leg press 3 X 6-8
hamstring curl: 3 X 6-8
calf raises: 3 X 8-12

caps locked were my suggestions.
trying to put on size all you need to do is hit some basics.

i think you are overtraining your arms, maybe overkill is more correct. you are doing so much upperbody work in the week that you will need minimal direct stimulation for your arms. they are getting a hellacious workout with all the presses and rows. if you lower the volume a bit and give yourself plenty of nutrients and rest you should grow. train your arms once a week only. more frequent work for arms is not always better. the key is to stimulate, not annhilate.

 

[shardik1000]

Thanks for the suggestions. I have a few questions, however.

You suggest eating well; currently, I eat 5 meals a day
meal one: 500 cals
meal two: 300 cals
meal three: 500 cals
meal four: 300 cals
meal five (dinner w/ family): 600-800 cals

plus a post-workout shake for about 250 cals.

All my carbs are whole grain and low-GI whenever possible, and each meal contains at least 20-30 g of protein. Is this enough?

 

[rancid]

try cutting your excercises per muscle group in half, your over training if your using any type of intensity,( just don't cut out the basic lifts out of your routine.) also eat at least 5-6 meals a day, rest and increase your protein. let me know what happens in about 4 months

 

[GenetiKing]

All these guys are right.

Also, if you're that lean already and you're trying to add mass, drastically cut back on the cardio or kill it altogether.

Best of luck.

 

[blood_drinker]

to gain the most you can when bulking go for
21 x your weight in lbs = daily intake in cals

FOr you, 21 x 128 = 2688cals, split into 6-8 meals.
Forget about the fat you;ll put on, you have a fast metabolism and will lean out naturally probably.