Though i just joined this site i’m not new here, just been keepin up to date with it for the last 6-8 months. So here’s my situation, i’m a 20 year old male that hadn’t really done much physical stuff for about 3-4 years during high school.
Now that i’m out i’ve been motivated to get big for the last 11 months now. The first 3 months were core/cardio related to get some kind of stability to myself. And for the last 8 months i have been strength training as much as possible.
When i started working out i weighed 118 pounds, i now weigh at least 136 as of 6 weeks ago but i’ve gained some mass lately so maybe close to 140. My goal is to hit at least 155 before i start to really focus on getting lean, the problem is it seems that getting lean is all i can do.
You can tell that i have gained muscle mass, but i have to be doing something wrong with the amount of effort i’m giving it and the lack of mass/weight i’m gaining.
My work out routine is as follows -
Do my stretches at the start
Single arm raises with 35 pounds on both arms. 5 times out to my side, than 5 times infront of me. 2 sets each
Bench press 185 pounds (started at a light 65 cuz i don’t have a bench… less safe) 10-15 reps.
Barbell curl 100 pounds 10 times 3 sets.
squat 120 pounds (just started so it’s light) 10 times 3 sets.
Wrist curl 70 pounds 20 times each arm, 3 sets.
Vertical push up (upside down against a wall) 30-40 times (or as much as possible)
Bumbbell curl 55 pounds 6-10 times each arm, 2 sets
Deadlifts 190 pounds (barbell won’t fit anymore weight atm) 6-10 times 3 sets
Lawn moyer curls, 70 pounds, 10 times each arm, 3 sets.
I also hit my punching bag for as long as possible after this work out.
During my days of resting i try to make it a point to go running (usually 2-4 times a week).
As for my diet i previously ate shit food all the time, now i’m very conscious of everything i put in myself, plus i’ve been starting to eat a lot more lately, as well as adding whey drinks to my diet.
So basically what i’m looking for in all of this are people’s opinions on what i can to improve muscle mass, and weight gain. I’ve been a skinny guy all my life so this has been a battle but any opinions will help. Be harsh if you want to, as long as it’s constructive criticism =)
Thank you for your time.
P.S. Below you’ll find my before and after pictures. My “before” picture was actually 3 months into working out, after all the core/cardio stuff.