hi mate by lookin gat your post its looks like you need gentle push in the right direction , this routine was designed by stuet mcrobert of hardgainer and even though it doesnt look like much i have gained a stone of muscle in 2 months on this exact program
monday squats 2 warm ups 2 sets 2 failure
barbell row 2 warm ups 2 sets to failure
dips 2 warm ups 2 sets 2 failure
calf raise 2 war ups 2 sets 2 failure
thursday same as above but do deadlifts in stead of squats
2 war up sets then find the weight you can do for 10 reps and do 20 instead by taking 3 deep breaths in between each rep
now i know the other members on this board will disagree with this program but beileve me mate i have seen people gain on this routine like you wouldnt beileve
ohh i can almost hear it now " where are the bicep and tricep exercises"
those movments apart from the calf raise train every body part in your body the squats will work ur legs abs lower back and chest the babell row will work your upper back and biceps the dips will work your triceps chest upper back to the limit .
keep in mind that you have to keep your protein intake high about 1 gram per pound of body weight and train hard and progressivly and belive me mate the gains will come |