Little guy needs a routine BADLY

[j2ned]

I'm 5'9 and 145lbs and I've been working out for 2.5 years and gained about 20lbs (was 120 soaking wet when I started). After some lurking on this forum I've realized my current routine is absolutely awful and would like some help from experienced individuals for a good bulking routine that will still allow me to stay somewhat lean (I realize it's a little give and take).

I'm a working family man so time is hard to come by so I'd like to keep it 4-5 days a week and no more than about 1 hr each day. I'm also very unfamiliar with the technical names of workouts which has made research somewhat difficult.

Thanks in advance for your time and advice.

 

[Bridger]

Post up what you have been doing.

 

[j2ned]

Sun - Off
Mon - Off
Tues-
individual bicep curls
bench press
inside forearm curls
Leg Press
Leg Curls
Calf Raises
Wed-
Shoulders (don't know what there called, but lifts sideways, straight out, and straight up)
Outside forearm curls
Tricep machine (seated, pushing down with weights on the other end, kind of like a dip simulated I guess)
Abs
Lat Pull Downs...

Then I repeat the two processes for Thurs and Friday, Off Saturday as well...

 

[dennis]

You need to add : squats,rows,dead lifts,you know..the fun stuff.
mon..chest tris
tuesday legs
wed off
thur shoulders,traps
frid back bis

 

[andysutils]

depending on how many days you train, drop the pointless repeat mode and try and target each muscle group per workout or hit each muscle group hard at leasy every 7 days.

Start adding some big basic compounds in there aswell: squats, leg presses, incline/decline bench, pullups/chins, lat pulldowns, deadlifts, upright rows etc. Think you get what im saying.

Being as the legs for most people are only hit once per week, hit them the hardest

I know how you feel as i now weigh only a 142lbs due to having celiacs disease for a long time without knowing so im more or less now stuck in the same boat as you as far as the weight goes.

 

[j2ned]

You need to add : squats,rows,dead lifts,you know..the fun stuff.
mon..chest tris
tuesday legs
wed off
thur shoulders,traps
frid back bis

This sounds good, but what individual workouts should I do? I go to LA Fitness so the options are pretty much limitless...

 

[Renegade69]

I'd like to just point out one thing, since your looking to gain some more mass. If your a smaller guy and you want to get big, your going to need to eat like a big guy...do not neglect nutrition! Can't stress it enough!

 

[j2ned]

Yes sir, I've been following your thread. I plan to take in 250-300grams of protein and 4500-5000 calories a day.

 

[andysutils]

Yes sir, I've been following your thread. I plan to take in 250-300grams of protein and 4500-5000 calories a day.

you will not have to eat that much food a day at a 145lbs. start off with 3000 cals a day and build it up to at least 3500cals and 220-250g protein a day.

If you struggling to eat that, split 4 meals into 5 or even into 6+ and so on.
If you find it hard to still consume that in a day, switch to a blender and you should walk through it.

 

[j2ned]

Can anybody help me with a specific routine that I can do? I'm really clueless seeing how everything I've been doing has been completely wrong.

 

[stooch1e]

Before you condemn yourself totally, you've got to remember that big gains don't just come overnight. It takes dedication and time to put on weight. Give yourself a couple months of eating right and training right and I guarantee you'll put on some weight. As for a sample routine...heres a sample chest/tri and back/bi day.

Mon
Chest/Tri
Flat DB bench - 4 sets @ 10x8x8x6 reps
Incline DB bench - 4 sets @ 10x8x8x6 reps
DB Flyes or decline bench - 4 sets @ 10x8x8x6 reps
dips 3x10
tricep Overhead extensions 3 sets x 10 reps
tricepPushdowns 3 x 10 reps

Tues
Back/Bi
Deadlift 4 sets @ 10x8x8x6 reps
Barbell rows 4 sets @ 10x8x8x6 reps
Lat pulls 4 sets @ 10x8x8x6 reps
Preacher curls 3 sets x 10 reps
hammer curls 3 sets x 10 reps
chin-ups 3 sets of as many as you can do!


Give these two a try for your chest/tri and back/bi day. I'll post up shoulders and legs later today when i have some more time.

 

[j2ned]

Well, through some research here's what I think is going to work best for me.

Pretty much a carbon copy of the Dual Factor Hypertrophy Training:

Monday Lower Body Workout One
1. Squats 5x5
2. Goodmornings 3x5
3. Pullthroughs 4x10
4. Leg Press 4x10
5. Abs 5x10
a. Weighted Sit-ups
b. Dumbbell side bends

Tuesday Upper Body Workout One
1. Barbell Bench Press (wide grip) 4x10
2. Dumbbell Press 3x10
3. JS Rows 5x5
4. Dumbbell Clean 4x10
5. High Pulls 4x10
6. Tricep Pushdowns 3x10
7. Preacher Bench Dumbbell Curl 3x10
8. Standing Dumbbell Curl 3x10

Thursday Lower Body Workout Two
1. Lighter Squats 4x10
2. Deadlifts 3x5
3. Pullthroughs 4x10
4. Hamstring Curls - 2x10
5. Leg Extensions 2x10
6. Weighted Hyperextensions 3x10
7. Abs 5x10
a. Weighted Sit-ups
b. Dumbbell side bends

Friday Upper Body Workout Two
1. Barbell Bench Press (close grip) 5x5
2. Floor Press 5rm
3. Military Press 5x5
4. Dips 3x10
5. Lat Pull-Downs 5x5 (change grip)
6. Tricep Pushdowns 3x10
7. Preacher Bench Dumbbell Curl 3x10
8. Standing Dumbbell Curl 3x10

What do you think?