Need Help... Again

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    Need Help... Again

    Hey guys, sorry for throwing another post out there, but as I’m sure you all know - times change. I need help with making a workout schedule again. I’m 6’1” and weigh 150 pounds, so as you all can probably imagine I’m leaning a little more towards the skinny side, and as you can probably also imagine I want to build muscle (no change in that goal from previous posts) however I have started a new job, it’s weekends only, but it’s a physical job (physical in the sense that I’m lifting and moving boxes all day), how should I go about making a new workout plan? Also what factors may be keeping me skinny? Thanks for the help in advance, I look forward to the responses on this post. Have a nice day everyone.

    #2
    Some years back I was 150lbs at 5" 9", I ate a lot but then someone gave me this workout and said drink 3.25% Milk, I had a glass of milk with every meal and between meals. When doing the workout you have to lift 2 to 5lbs more each workout no matter what. In 3 or so months I gained 24lbs.

    The workout

    Squats 1 x 20 reps

    Dumbbell Pullovers 1 x 20 reps (Immediately after squats)

    Barbell or Dumbbell Bench Presses 3 x 6 to 8 reps

    Chins 2 x as many reps as possible

    Bent Over Barbell Rows 2 x 8 to 10 reps

    Seated or Standing Dumbbell Press 2 x 8 to 10 reps

    Barbell or Dumbbell Curls 2 x 6 to 8 reps

    Standing Calf Raises 2 x 15 to 20 reps

    Sit-ups 1 x 25 to 30 reps

    You can't gain by using the same weight and reps each workout. So with the squats I started with 110lb barbell, next workout was 120 and kept going till I was doing 225lbs. My bench went from 75lbs to 160 and deadlift 260lbs but that was all the weight I had at the time in my basement gym.

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      #3
      Damn, that’s good. I’m increasing my wait by 10 pounds increments weekly

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        #4
        Click image for larger version

Name:	120FDF12-4413-4BBE-AB8B-3388275C6428.jpeg
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ID:	559878Counting macros is a good way to gain weight at your own pace. But it requires a good deal of discipline. The picture is a screenshot of the app I use. Notice all the inputs help calculate a goal specific to you. The discipline comes into play when you have to look at nutrition facts all the time.

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          #5
          What exactly are macros and how would I go about tracking them? It’s kind of hard for me to control what I eat since I’m 18 and at home with my parents yet, so I don’t know if it’s the best route but it’s worth a shot I guess

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