badboy999

ok i am a pretty small guy both in height and build i have very little fat and i find it very difficult to put muscle on cos i go with my mates to the gym alot and i see difference in them but with me its the same for much longer periods of time and yet we do a pretty similar workout anyone got any ideas?

Big_Dan

wots your current training programme mate ?

and could u also post up your day to day diet ?

soo then myself , and the other guys on here can give some advice and info

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badboy999

my diet doesnt really exist its jus wat ever there is around to eat that doesnt involve me cooking it and my programme is 3x10 which is wat the guy in the gym said i should do at the time i dno if i was meant to change it or wat tho

Big_Dan

here a sample routine u could do mate ;-
monday-
deadlifs-3x6-8
dumbell rows-3x6-8
wide grip pull downs - 3x6-8
dumbell shrugs - 3x6-8
barbell curls- 3x8

Wednesday-
flat bench barbell- 3x6-8
incline dumbell press-3x6-8
dips-3x6-8
seated dumbell press - 3x6-8
dumbell side raises-3x6-8
tricep push downs - 3x6-8

Friday-
leg extensions - 3x8 warm up
squats - 3x6-8
leg press - 3x6-8
straight leg deadlifts - 3x6-8
standing calf raises - 3x12

thats jus a basic 3 day split mate

also when training u need to take high amount of protein, carbs, cals and reasonable amount of good fat,

e.g diet -
wake-100g oats + 5 eggs in milk
mid morning - tuna sandwiches
lunch- chicken or turkey , with vegetables and maybe rice
mid afternoon- jacket potatoe and tuna
train- protein shake with carbs
dinner- steak with vegetables
bed- protein shake in milk or cottage cheese

their just samples of what u could do mate,

im sure other members will fill u in with more details etc

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BRIS

Well there you go, your diet is around 80% of putting on muscle. Have a look in the articles section, there is some very good advice on how to gain mass.