123kid

Hi! ,
i'm 23 years old and about 5'7 in height and weigh 53 kgs. i play competitive tennis twice a week and have started going to the gym thrice a week since a month. I want to gain weight and bulk up. i have noticed improvements in my biceps and arms. i also take a weight gainer called hornleys muscle mass once a day. i wanted to ask you if 3 days weight training is enough or do i need more. i dont do cardio as i play tennis.i do shoulders and biceps on day 1, back and legs on day 2 and chest on day 3. is this okay?. can you give me some advice on how to gain some weight?.

Regards

Built

3 days a week is fine, but your split sucks.

Gaining weight is easy: eat more.

FitDay - Free Weight Loss and Diet Journal track your intake for a few days, run the average. Adjust the distribution of your calories so you get in enough protein and fat (at least a gram of protein and at least half a gram of fat per pound LBM) and increase your calories from whatever they are to an additional 500 calories a day.

Build a lifting split around the heavy compounds - deads, squats, bench, cleans, weighted chins... and movement patterns rather than bodyparts. You don't need a day for arms - think pulling and pushing movement planes, quad and hip dominant movement patterns.