marts_uk

ive been trainin now for only 3 months using a good routine and doing my best to stick to my diet. Im 23 and would appreciate some comments on what i need to do to put some size on me (or will it just come in time?) as im quite skinny i think for my age and im lacking in confidence because of it. My routine is a 3 day split (see below) with 30-40 mins cardio 3 times ew.

Day1 - Chest/Tri's
bb flat press 4x6
incline db press 3x8
dips
db flyes (ony every other week tho)

Close grip bench press 4x6
db tricep extension 3x8

Day2 - Shoulder/legs
bb squat 3x8
lying leg curl 3x8
standing calf raise 3x8

military press 4x6
front raise 3x8
upright row 3x8

Day3 - Back/Bi's
deadlifts 4x6
bent over row/seated cable row 3x8
cable front pulldown 3x8

db curls 3x8
preacher curls 3x8

Advice on changes in routine would be appreciated if needed. Here my pics now and please dont laugh, like i said im a beginner and we all have to start somewhere :o

http://i140.photobucket.com/albums/r35/marts_uk/11042007258.jpg
http://i140.photobucket.com/albums/r...7052007286.jpg

ParaManiac

3 Day split is great but change to 1.push 2.legs 3.pull concentrating on compound exercises.Drop the cardio if you want to bulk and keep eating every 2.5/3hrs getting good quality protein and complex carbs except PWO where sugars are needed along with Whey protein.Spend a couple of hours reading the board there is a wealth of expertise/experience here.Para.

Clydefrog

Nice first routine. I'd half the time you spend doing cardio, but wouldn't stop it altogether; 20 mins tops is fine. You mentioned sticking to your diet, care to post it up?

Magic Torch

I'd have to agree with this, Push/Pull/Legs is a great split and is sure to put on mass, with plenty of good food and rest. I'd keep all the lifts at 4x8 for sets/reps.

From your pics I'd say you'll do ok, your shape is good, you have a solid base to work from.

Good luck

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bigjim

Hi..new to board.. wrt Legs

I had a similar 3day split when I started and really noticed good size gains by going heavy and deep on squats, followed by moderate leg press... try 4 sets 12-15 ... depends on type of gym you use tho as have just switched and it's white collar with a those pretty cable stations and hardly any old skool equipment ; (

Sorry.. movin off topic so i'l just shut up now!

marts_uk

got some more pics, but ive had a week off for holiday and only just got me diet sorted out properly. (dont forget im a beginner )

http://i140.photobucket.com/albums/r...0062007309.jpg

http://i140.photobucket.com/albums/r...0062007306.jpg

ps. this aint easy posting my pics on a bb forum! lol

how long u reckon it will take me to add 2stone / 28lbs off decent mass on me?

Conrad

Agree with Clydefrog there... deffers a good starting split. Dito with regards to the CV....i am a cardio machine and ive even stopped all together recently to make the most of my gains... I normaly do 25 mins at around 70% of my heartrate, 3 times a week just to keep bodyfat at bay without really eating into my calories.

Can also see that youve lost some weight in that second picy....your body isnt used to weight training and at first you will loose weight easily from just lifting.