Need advice from experts

[srihulk]

Hi,

I'm 5'10" 155 pounds and trying to gain some muscle/weight.I have always
had trouble gaining weight and was very skinny untill I was 25.Atleast I
look O.K now. The problem is I'm finding it difficult to gain muscle
after some good initial gains. Earlier I completely ignored Cardio and my
weight shot upto 170 pounds. I had good muscle gain but gained some flab around my waist(too much carbs and my lifestyle b4). Then I stopped doing weights for 8 weeks, cut down my diet and then did lot of Cardio. I lost all my belly fat but lost all my muscle gain too.Now, I want to build back muscle but
not gain fat.

Below is my current workout routine. I have been doing this since last 8
weeks but no weight gain. Please suggest if I'm doing something wrong.

MON
10 Minutes - Moderate Cardio
45 Minutes - Legs
30 Minutes - Biceps

TUE
10 Minutes - Moderate Cardio
45 Minutes - Shoulders
30 Minutes - Triceps

WED
30 Minutes - High Intensity sprint(Interval training)
30 Minutes - Abs

THU
10 Minutes - Moderate Cardio
45 Minutes - Back
30 Minutes - Biceps

FRI
10 Minutes - Moderate Cardio
45 Minutes - Chest
30 Minutes - Triceps

SAT
30 Minutes - High Intensity sprint(Interval training)
30 Minutes - Abs

SUN
Break

 

[ebn2002]

Weight gain comes down to diet, post your diet and someone here will help you.

But your split has a lot of arm work in it, 6 days a week on, these might work for you but would not for me. I would read the stickies etc... and not try to reinvent the wheel. Just go with any of the proven programs and follow them exactly.

 

[ihateschoolmt]

You need to eat more calories than you burn if you want to gain weight, like ebn2002 said you got to go get your diet fixed up. Also, you need to change your training. You only work legs once a week but you have 4 days for upper body. You need to do something like push pull legs. Working your arms every other day isn't going to make them huge. You need to focus on compound movements and train the bigger muscles more than tiny ones like biceps and triceps.

 

[ihateschoolmt]

Also, if you like the HIIT cardio you might should look into the HIT training method for lifting. It's pretty damn useful.

 

[MDR]

Must address your diet.

 

[Gazhole]

Nevermind how long you're spending on each part, how many sets are you doing?

Agree with the above points, as i see it:

- Too many days exercising.
- Not enough training devoted to legs.
- Too much training on arms.

Also, you're going to get fat. Deal with it. Next time you cut up keep weight training in there, also.

 

[pete26]

i would lift monday, wednsday, friday, working hard on squat, deadlift, bench, dips, chins, barbell rows, and military presses. about a year ago i was in the same spot you are now since then my bench squat and deadlift have all increased by about 100lbs.