Hello, I am new to this website. I have just turned 17 Monday and I am around 5’11 75kg when last weighed. On the main lifts I can deadlift 130kg, bench 80kg and squat only 90kg due to only starting it recently because of poor ankle mobility and Row 60kg. I would like some help as too how I can start putting on some more mass as I’m finding it very hard recently, I will attach some pics of current progress.
I train a 3 day split with chest tris Monday doing heavy bench 3x5 and then incline Dumbbells 8-12 X 3 then some high rep cable Flyes 4x12 and sometimes a super set dips 3-5 with slow tut bench press with smith machine to pump it up more with close grip bench and different variations of pull downs for triceps all 8-12 X 3. Tuesday I do heavy deadlifts 10,5,3,1 increasing weight, then 3x5 barbell row and pull-ups as many as possible for 3 sets, then lat pull downs and shrugs 12 X 2, then for biceps I do various curls for 8-12 reps around 8 sets total with maybe a superset . Wednesday I do heavy squats or light squats mix up weekly for 5 sets then 15x4 hack squats and hamstring curls 3x15 and maybe lunges depending if I feel I need more to do.
But unfortunately the size in my arms and back is lacking a lot I think and it’d be great if you could criticise my routine and let me know what I could improve on. Also my diet is good and I eat 3000 plus calories a day using my fitness pal to measure protein etc, lots of eggs beans and milk too.
Thanks a lot