| I would only train for an hour and increase your weights like your doing i.e. warm up sets increasing to heavier, but increase the heavy part so you can only lift somewhere between 4-8 reps. This will help the muscle to grow.
3 dasys a week is fine but split your traing up, something like this:-
Day 1: biceps, chest
Day 2: Legs, shoulders
Day 3: Triceps, back
Also if you find it hard putting on weight try a weight gainer as well as whey protien, it helps and more good calories on to the food your already eating |