HARD GAINER who needs to GAIN

[heytheresmoker]

whats up bros...im 6'2 150lbs and 19years old...i started out using Arnold's beginner workout thats in his book...i have been doing that for about 4 months now and put on 10lbs...i was talking to some trainer at the gym and he said that the routine is for someone who is on AS..he said that i shouldnt use the workout anymore because im not recovering like i should...this is what he said for me to do...please let me know what you guys think...thankx

Day 1 - Chest (once per week) 4 sets each exercise
Flat bench 4-6 repetitions
Incline Bench 4-6 repetitions
Peck Deck Machine 6-10 repetitions
Dips 6-8 repetitions

Day 2 - Back (once per week) 4 sets each exercise
Pull downs or pull ups
Wide grip, behind the neck 6-8 repetitions
Wide grip, in front of neck 6-8 repetitions
Close Grip Pull downs 6-8 repetitions
Seated Rows (machine) 6-8 repetitions
Dumbbell Rows (optional) 6-8 repetitions

Day 3 - Rest!

Day 4 - Biceps(once per week) 4 sets each exercise
Seated dumbbell curls 6-8 reps on each arm
Preacher curls 6-8 repetitions
Cable Curls 6-8 repetitions
Independent Cable curls 6-8 repetitions

Day 4 - Triceps (once per week) 4 sets each exercise
Nose Breakers 6-8 repetitions
Cable Extensions V-Bar 6-8 repetitions
Cable Extensions Straight Bar 6-8 repetitions
Triceps Machine 6-8 repetitions

Day 5 - Legs (once per week) 4 sets each exercise
Squats 6-8 repetitions 4 sets
Hack Squats 6-8 repetitions 3 sets
Knee extensions 6-8 repetitions 2 sets
Hamstring Curls 6-8 repetitions 2 sets
Calf Raises 10-15 reps 4 sets
You may work calves every day or every other day, as they are hard to build.

Daily - Abdominal Muscle Training
You can work abs every day, even when they’re sore.
Hanging knee raises 20 reps 4 sets
Decline sit up crunches with twist 20 reps 4 sets
Oblique rotary machine 20 reps 4 sets L & R

[LightSnack]

did I miss something or did he totally leave out Shoulders?
Gotta crush those delts bro or your arms won't look right.. and shoulders

Also I'd throw in some cardio

[PaPaPumP]

not too much cardio, i'd go for mass at that weight. that is still too many sets and reps IMO. 12 sets for big body parts with same number of rep scheme, 9 sets for small bodyparts, with same rep scheme.

large bodyparts= legs, chest, back,
small= shoulders, tris, bis, forearms, abs,calves, traps, and if you need it, neck

[heytheresmoker]

yea i forgot to add that i do sholders during legs...but all the things there are good or should i change something

[Tystick]

IMO for skinny guys Its all in the diet....up the carbs and protien to 1-2grms protien per pound and 3-4 grms of Carbs per pound is what helps my skinny ass grow!

[heytheresmoker]

yea im doing that now but i also need a better routine to workout with..

[ValeTudo]

Coming from a guy that used to wiegh in at a whopping 140lbs and stands 6ft I'll tell you what worked for me. I am the extremely skinny lean body type. what started packing on the QUALITY pounds was all in the diet. I started to eat more and more. I start out with a protien shake and a bowl of instant oatmeal and some fruit when I get up for work (5:30am) then at 9:00 I down a big tuna pack (the pouched albacore) w/ a little lemon and pepper and another helping of fruit. 10am it's time for the Animal Stack and an ECA (for the extra kick). I hit the gym at "lunch" at 11:00am-12:30pm. After workout double protien shake and following a half-hour later the 4 chicken breasts w/ rice and veggies. Then at 2:30-3pm I hit the big tuna again w/ a protien bar. Work ends around 4:30 I head home. Dinner at 6pm...steak or chicken w/ baked potato or rice and veggies. I hit another protein bar or shake around 8pm. Once I started sticking to that diet I started to see results in about a month that I didn't when I just ate whenever and whatever when I was lifting.
The only good thing about being so lean is i can cheat a little on the weekends and not worry about it to much since I have a fast ass metabolism i don't worry about "fat".
As it stands now I'm still 6ft and wiegh in at a solid 170lbs. Granted I could maybe wiegh more if I worked legs really hard but with me running three times a week I don't worry to ,uch about ever getting the wheels big. But then my goals may be different then yours too.
To sum it all up...the diet was the key for me. Good luck...us skinny guys need to EAT!!!!

[heytheresmoker]

yea i get you i eat good but not like that and i dont eat fruit...im going to try your way of eating and throw some fruit into it..right now i drink my N-Lage2 in the morning then goto the gym come back eat chicken then have 3 big meals then anotherdrink at night...i started to eat alot of pasta...and i also start taking that 1-AD...i had the extra money so well soon see what that stuff is all about...thankx for that input will with out a dout use it...