What type of results? Looks, or strength?

Looks: It's not likely that you will look at yourself in two weeks, or even two months and say, 'Whoa! I'm ripped now and I used to be fat!' This is because the process is a slow one, you rip your muscles and they heal..over and over. So, you should take pictures of your body, or have someone to it for you. This is not 'gay,' it is a good way of measuring results. You could also measure the circumference of your chest and arms.

Strength: This is much more noticeable, as you will be able to do more reps…and use more weight as you progress. You are repping 20lbs more than you weigh, and that’s great! You should write down what weight and how many reps your are doing now, and then look at it again in 2 months to see the difference.

Recommendations: You are not doing any leg workouts! No one likes these, they aren't fun, and it isn't what looks great on the beach. But, as you know, they a huge muscles and deserve at least one day a week. Read this quote from a bodybuilding website about the importance if working your legs: " I believe however the large burst of testosterone and other hormones during leg exercises, are the major reasons why squats and deadlifts are very important for overall muscle building."

Best of luck, -Kevin

You are overworking your muscles and the growth will be less dramtic than if you work out smart! Set up a routine that has ONE day per week PUSH, one day per week PULL, and one day per week Legs….more than this is harmful, and you will not see results as you will with what I suggest.
Push: Start with bench press, 2 sets with weight that you can fail between 12-15 reps …as you come to 15 reps for failure, then increase wieght and keep that up
Do flat bench, 2 sets, then incline bench 2 sets, then flat/inclined dumbell flies or Cable machines for chest..most gyms have ample equipment for chest work…then to:
Shoulders." Overhead lifts (NEVER behind your neck!) Dumbell flies while standing, Hitlers while standing, then bent over pulls while seated…that finishes off shoulders.
Now go to triceps….Tricep extensions, use 3-4 different styles, 2 sets each, 12-15 to failure
Please note that the weights in every exercise above is 2 sets, to failure withing 12-15 reps, no less, no more.!!!!

PULL routines
Back: Wide grip pull up, 2 sets to failure
Narrow grip pull up, 2 sets to failure
Rowing…make sure that at end of motion, PINCH your center back together
IF you have a machine, then use BAck extensions (opposite of chest work on machine
NOW, do biceps…3 or 4 different exercises, 2 reps each to failure

Legs: Becareful here, you do not want to blow out your knees, and wear a back brace belt if you do squats …never wear this brace for anythign but squats!
Deep knee bends with weights (if you have Smith Machine, use it)
LEg Press: 2 sets, 12-15 reps to failure
Leg Curl: 2 sets, 12-15 reps to failure
Quad extensions: 2 sets to failure
Hyperextensions: 12-15 to failure

The biggest danger in working out is working out too much. You tear down muscle when you work out, it needs time to grow. IF you do not work to failure, the muscles will not respond to working out very well. After you have done this routine for about 2 months, write me and I will explain negative failure…the fastest way to build and pack on muscle, but you will need a work out buddy to do this~!
EAt lots of protein,….about 1 gram of protein for every pound of body weight..use supplimental protein bought in store, like Tiger's Milk or GNC Whey Protein…and eat like mad! If you do as I have suggested, you will be amazed at what happens, but it takes real will power and dedication to do it. This ain't an easy workout, that is for sure, but no pain, no gain. Goldwing

Hello

I'm lifting weight since I was 18 years old, now I'm 34 years old and still going in the gym.

I had the same problem like you when I had your same age, I didn't build muscle and gain weight even that I trained hard. You must take care that to build muscle mass and gain weight it takes some time, some gain quickier mass and weight other need more time. It's all genetic and nature you can't influence it.

What has really worked on me it's this workout. Important it's too sleep well, eat healthy and take protein after workouts. The daily protein consumption is 2 gr/kg you can buy a protein supplement to your daily meals. Important it's to eat fish, meat, raw eggs, thunfish and to drink milk. Eat fruits and vegetables five times in the day if it's possible so you have all the vitamins you need. Take a protein shake after a workout with 25 - 30 gramm of Protein Powder, 2 bananas and 500 ml of low fat milk, put all in the mixer and drink it.

It's naturally that you must do your workout regulary, and try always to increase your weights but not too much. It takes time to build naturally muscle mass and gaining weight, but if you train hard and eat well you will have good results. I'm sure that you will put on weight and have good muscles on your body, too.

That's my best advice I can give you.

—5X5—
Monday: Squats, Benching, Rows
Weds: Squats, Military Presses, Deadlifts, Chins
Friday: Squats, Benching, Rows

Courtesy of bill starr, the greatest strength coach who ever lived, popularized this in the 70's with his great book, The Strongest Shall Survive, which was aimed at strength training for football. I believe he had essentually two different programs which both are 5 sets of 5. The first, which is more suitable for beginners, is to simply do 5 sets of 5 with similar weight jumps between each set so that your last set is your top weight. When you get all 5 on the last set, bump all your weights up 5 or 10lbs. Example for squat… 185 for 5, 225 for 5, 275 for 5, 315 for 5, 365 for 5. If you get 365 for 5, move all weights up. This is especially good for someone who is just learning a particular exercise like the squat, because the amount of practice with light but increasing weights is a good way to practice form.

For more advanced lifters, he advocated a warmup, then 5 sets of 5 with a set weight. For example, the same athlete used in the other example may do 135 for 5, 185 for 5, 225 for 3, 275 for 2, 315 for 1, then 350 for 5 sets of 5. When successfull with all 25 reps at 350lbs, bump the weight up the next workout by 5 or 10lbs.

This is not outdated, and is a good program for gaining strength. Many elite athletes still use it during at least part of the year. I in fact do 5 sets of 5 on squatting for 4 weeks as part of an 8 or 10 week training cycle. Personally, i do it 3 times a week, but most people will probably make better progress doing it 2 times per week, or even doing version 1 once a week, and version 2 once a week.

In any event i described a system in a post a while back that goes something like this:
Monday use the heaviest weight you can for all 5 sets (same weight each set)—- in other words when you get all 5 sets of 5 reps up the weight (most workouts you will get 3 or 4 sets of 5- and maybe your last one will be for 3 or 4 reps)

Wednesday use 10-20% less weight- in other words if you used 200lbs on monday use 160-180lbs on wednesday- actual amount depending on your recovery

Friday work up to a max set of 5-

In other words lets say that your best ever set of 5 is 215lbs and you used 200lbs on monday for 5 sets and 170lbs on wednesday. On friday your workout might be like this 95 for 5 135 for 5 175 for 5 200 for 5 then attempt 220 for your last set of 5.

This tends to work better as a long term program than doing the same thing 3 times a week. On exercises where you only do them once a week like deadlift you can just do the 5 sets of 5 like i described. On monday on exercises that you are only doing twice (rows) you could do both exercises like the monday workout or lighten one of them depending on your recovery ability. Be conservative with the weight when you start- that is important.

Also i have used this program VERY often with athletes and it is result producing. However many of your gains will show up after you use it for 4-6 weeks and you switch to training a bit less frequently and lower the reps and volume. However this is one program i have had a LOT of success with. In fact i rarely if ever use it with athletes who are at the top of their weight class because it causes too much weight gain unless you severely restrict your food