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Hey guys...I'm 20 yrs old 5'8" 155. I've been working out for about 2 years, trying to be as dedicated as possible. I've gained maybe 10-15 lbs in the 2 years but unfortunately between school and work I can't be as dedicated as I wish. Most recently I did a 5x5 but found that I gained strength but not much mass..maybe 2-3 lbs max and I ran it for about 7 weeks. Before that I was doing the standard 5 day a week workout splitting the week to a separate bodypart each day. For example:
Day 1 Legs
3 sets each of squats, leg press, leg curl, leg extentsion, calf raises
Day 2- Chest
3 sets incline hammer strength, flat dumbell, pec deck, dips
Day-3-rest
Day4- Back
3 sets rows, t-bar, pulldowns, and deadlifts
Day5-Shoulder
3 sets dbell press, front raises, side raises, shrugs
Day6- Arms
3 sets pushdown, rope pulldown, skulls, hammer curls, barbell curls
Day 7-rest
That was my first workout in which I felt I gained more mass on than the 5x5. I've been reading these boards for a couple of years so I know of the most common workouts. I was just wondering if I can get some advice on what would be the most effective workout if I want to put on maybe 5-10 lbs..I was wondering if a HST would work. My supplements extend only to protein shakes. I use N-Large 2 and i also bought a stock of canned protein shakes. Other than that I try to eat high protein foods as much as I can. Any advice would be appreciated.
Day 1 Legs
3 sets each of squats, leg press, leg curl, leg extentsion, calf raises
Day 2- Chest
3 sets incline hammer strength, flat dumbell, pec deck, dips
Day-3-rest
Day4- Back
3 sets rows, t-bar, pulldowns, and deadlifts
Day5-Shoulder
3 sets dbell press, front raises, side raises, shrugs
Day6- Arms
3 sets pushdown, rope pulldown, skulls, hammer curls, barbell curls
Day 7-rest
That was my first workout in which I felt I gained more mass on than the 5x5. I've been reading these boards for a couple of years so I know of the most common workouts. I was just wondering if I can get some advice on what would be the most effective workout if I want to put on maybe 5-10 lbs..I was wondering if a HST would work. My supplements extend only to protein shakes. I use N-Large 2 and i also bought a stock of canned protein shakes. Other than that I try to eat high protein foods as much as I can. Any advice would be appreciated.
