Gain 15 lbs in 5 month

[daok]

Hello!

It's me again, and I need your help. I want to gain 15lbs for September 2003! That give me 5 months to achieve to that result.

I need a lots of advice and coatching from you guys For the moment I have 152 lbs and I want to reach 165.

This is my current workout:
Set/Rep Side Overall
Day1
Barbell flat bench 5x5 90 180
Incline dumbbell presses 5x5 75 150
Incline dumbbell flys 3x8 37 75
Machine presses (military)* 5x5 55 110
Upright Rows 3x8 27 100
Barbell shrugs* 3x8 65 175

Day2
Narrow-grip bench* 5x5 70 140
Dip 5x5 60 60
Dumbbells kickbacks* 3x8 30 30
One-arm cable rev Pressdowns 3x8 65 65
Concentration curls 5x5 45 45
Preacher curls* 5x5 22 75
Incline dumbbell curls* 3x8 30 60

Day3
Deadlift* 5x5 90 225
T-bar rows (close) 5x5 100 100
Pulldowns 3x8 130 130
Seated cable rows 3x8 125 125
Flat dumbbell presses* 5x5 85 170
Straight-arm pullovers* 3x8 65 65

Day4
Leg Press 5x5 286 572
Leg extensions 5x5 165 165
Leg curls 5x5 105 105
Calve Raise 5x15 110 110
One-arm behind the neck 3x8 35 35
Hammer curls 3x8 35 70
Lying dumbbell extensions 3x8 65 65
One-arm cable curls 3x8 45 45

I am eating :

6am Normal meal
9am Normal meal
11am Medium meal
3pm Normal meal
6pm Big meal
9pm 3 scoops of N-Large2 of ProLab

What should I do? I will go buy Creatine tommorow and I plan 2 cycles of 8 weeks each during this 5 months.

Any idea, suggestion or anything else, negatif or positif I will take all, I want to have 165 and I will got it!!! But I need to know how and you guys are my only reference.

Daok

 

[Legion Kreinak2]

Dude... fix your damn routine. Too much 5x5. Try this:

Day 1 - Legs
Squat 5x5
Good Morning 3x8
Leg Extension 4x8
Leg Curl 3x8
Heel Raise 5x15

Day 2 - Chest
Flat Bench 5x5
Inclined Bench 2x8
Inclined Flies 2x8
Crunches 4x8

Day 3 - Off

Day 4 - Back
Deadlift 5x5
Chin-ups 2x8
Bentover Row 2x8
Heel Raise 5x15

Day 5 - Off

Day 6 - Arms
Military Press 5x5
Upright Row 2x8
Closegrip Bench 5x5
Skull Crushers 2x8
Curl 5x5
Concentration Curl 2x8

Day 7 - Off

 

[daok]

What I do not like is I can do most of your days between 25 min and 40 min. I can go to gym and do my max for 45 to 1hour without problem.

I do not want to be fat I want to have 165 with the same amount of fat that I have now, and I think I am around max 10% (Never did a test)

 

[daok]

Legion Kreinak2 you might be right, and I know is not the first time you tell me that but when you have the habit to do more exercices it's hard to slow down.

And you have to know that I only train since 10 months so I do not know if your trainning is good for me, maybe it's good for a guy who do bodybuilding since 3 years and not for me. Any way, tomorrow I will consider what you have wrote for the trainning. I go sleep, cya tommorow.

Daok

 

[gmanlax7]

if you do not want to be fat you definatly shouldnt be taking Nlarge that late at nite, way too much carbs.

it is a weight gainer, take it during the day and eat some pure protein at nite like tuna or ff cottage cheese

 

[Legion Kreinak2]

Dude, I've not been bodybuilding for 3 years, let alone 1. Probably started my actual bb split around October. I just know my shit. And I know what works. Don't even get me started on "everyone's different, what works for some may not work for others" because if you follow the basic guidelines then you'll be sure to see results.

 

[gmanlax7]

chill out on the dude legion, just give him advice. Don't scare him away with attitude.

 

[supersizeme]

Legion...please shut up.

Not only are you about 30 million light years away from "knowing your shit," but you are in no position to give anyone advice and have an attitude about it to boot. Stop talking.


daok, your routine:

too much volume...cut down on the 5x5 sets
start squatting
don't do arms twice a week...once a week at most
especially don't train triceps the day after doing bench
give yourself a day off every couple of workouts. lifting 4 days in a row is taxing as hell on your body

 

[ZGzaZ]

daok, aside from the changes in your training mentioned...the main factor in you getting up to 165 is going to be your diet!
you are fairly lean...(10%) and a very low weight (in the 150's) I would recommend not worrying about taking in too little fat, just eat eat eat! high protein throughout the day, and good carbs post workout, like I said though, dont limit your fat intake...picking up 15lbs is no easy task...but keep lifting hard and eating hard and you'll get there.

 

[Debaser]

You could gain 20-30 lbs in 5 months...but not with that kind of routine

Check out the DC sticky at the top of the page. Post on that thread if you need some help putting together a routine or need advice. We'll get you hooked up bro.