Hated being skinny. Took 2 years of research, reading tons of websites. Lifted on and off for a year, but only the last 3 months have I seen results, what I found that works is lift with everything you got, lift heavier the next week, and eating protein every 2 hours.
It works!
PR bench 11x 225 lbs, 12x290 lbs hammer strength pull down,11x 210 lbs cable lat pull downs, 12x100 lbs ez-bar curls, 15x135 lbs behind head press.
My current workout is as follows, 8 Week, 1 Week cruze.
Monday
A1 Chest decline barbell
Shoulders smith presses to front
Triceps close grip bench in smith
Back Width hammer strength pulldown machine
Back Thickness deadlift S-Set
Tue.
Abs
Wed.
B1 Biceps barbell preacher curls
Forearms reverse grip one arm cable curls
Calves seating calf raises
Legs (Hamstrings) seating leg curls
Legs (Quadriceps) hack squat S-Set
Thur.
Abs
Fri.
A2 Chest incline barbell
Shoulders smith presses to back of head
Triceps skull crushers
Back Width assisted pullups
Back Thickness rack deadlift S-Set
Monday
B2 Biceps barbell curls
Forearms pinwheel curls (alternated)
Calves calves on a leg press
Legs (Hamstrings) sumo presses
Legs (Quadriceps) leg press S-Set
Tue.
Abs
Wed.
A3 Chest flat dumbbell press
Shoulders dumbbell shoulder press
Triceps dips (in upright position)
Back Width pull downs to front
Back Thickness barbell rows S-Set
Thur.
Abs
Fri.
B3 Biceps close grip ez-bar preacher curls
Forearms hammer curls (alternated)
Calves calves in hack squat
Legs (Hamstrings) lying leg curls
Legs (Quadriceps) squats S-Set
Repeat Week 1 and 2 for 8 Weeks.
Log book is a must!