[urHERO]

Hey wassup,
Im 19 at 175ish lbs, and im wantin to get to improve. Wats a gud way to increase size and strength?? ive tried weightgainer but i gain tons of bodyfat which i got enuff of...but id still like to be much stronger at this size or bigger, my max bench is 210 which is juss accpetable, considerin ive seen 16-18 yur olds lift more then me

any advice would be gud thanks

[Mygeeto]

you must eat lots more protien, vitamins and calories...
post your routine that you do

[Beefcake]

Once the routine is posted, we'll help you out.

[urHERO]

my workout routine?
day 1: legs and shoulders
day2: off
day3: back and bis
day4: off
day5:chest and trics

and sumtimes ill put in a 4th workout day to do bic and tris

I do 3-4 sets on pretty much ever exercise w. 8-12 reps depending on weight

for example I can bench 80lb dumbbells 8 times on my 3rd and 4th set, and curl 50lbs but only 6 reps.....wats a gud way to increase size and strength...should i juss had 5more lbs and tough it out and do like 6 reps??

[urHERO]

if ye need anythin mroe lemme kno....

[Mygeeto]

what about on days 6 and 7?
split looks okay to me, tho it can be improved.. so i guess it just your diet really
just make sure your going really hard on bench press and other big movements.. reducing rest times, using other high intensity techniques like drop sets, negatives, ect

[Kirk]

mygeeto covered

[Beefcake]

Mygeeto covered it. So does that mean you take 6 & 7 off as well? Like weekends?

[urHERO]

ye i take weekends off, im in skool full-time so workout hasta be number #2, but this comin up month im free so ill be workin out at least 5days a week.....

wats a gud way to gain weight? any gud weight gainers or anythin cuz i wanna get bigger to, at least 185lbs

[Mygeeto]

you just have to eat 525g of calories a day every day
and 175g of protien every day

[skeptic]

525g of calories?

[Mygeeto]

opps my mistake lol.. go ahead n correct me i cant edit my post

[skeptic]

hehe 525 carbs? we all make mistakes mate lol