OK, after taking an entire week off of trainig (went to Hilton Head and got a decent tan) I'm ready to commit to a real muscle building program. After reading many posts and starting many of my own on the subject I have decided that my problem is that I have never fully committed to a weight gain program.
I eat 6 clean meals, but I don't each much. My meals will still be clean, but bigger. My program will consist of 3 full-body workouts per week with 1-2 cardio sessions thrown in for good measure. One week I'll do 2 heavy and one light workout, then switch the next week. My goals for the next 3 months are:
Increase bench 60lbs (315)
Increase DL 35lbs (400)
Increase squat 50lbs (350)
Primary exercises will be:
Chest - Heavy Smith bench (I don't have a real rack or a spotter), incline bb & db, decline db
back - DL, weighted pull-ups, bb rows
Shoulders - bb and db presses
Bicep - pull-ups, rows, curls
Tricep - cg bench, dip, bench dip
legs - squat, narrow squat, pull-throughs, leg curl, (they work for me), leg extension (yes, they also work for me)
I am incresing the frequency of lifting per week from what I am used to doing. The main difference will be my eating. We'll see what happens. Feel free to comment or make recommendations.