my summer work out program

[thejobedogg]

My senior summer break just started and im tired of being the skinny kid. I weigh 137 lbs and I have worked out before when I played football freshman year, so it has been a while. I need to know the best way to bulk up for my last year at school. I'm gonna use the gym at my school so I do have a place to work out in i just need help on a routine. Can anyone help me?

[verbatimreturned]

check out the thread of clean bulking, and maybe look at some journals to get an idea on what u have to do to change up your diet and add to your workout routine, or do u not have one? give us some more info as far as what your routine looks like now or what u plan it to look like and what your diet is too

[thejobedogg]

at this point i have no plan. i just know i need to get bigger. i will look at some diet tips. thanks

[Darkhorse]

I posted this advice before so I cut and pasted it for you...

Here's a simple layout for a lean bulking diet. It is always best to pick either bulking or cutting. You can't do both. Alot of people choose to do a "clean bulk", but the results are alot more gradual. For muscle gain, the guidelines to follow are:
1.Eat at least your bodyweight in protein. Optimal is 1.5-2 times.
2.Eat three times your bodyweight in Carbs.
3.Make sure 25% of your diet comes from dietary fat.
4.Consume around a 3,000 calorie diet to start. Calories are what fuel your muscles to workout.
5.*Eat 4-5 small meals a day.
-There are alot of specialty diets out there. I recommend for someone that's trying to gain muscle and doesn't have alot of fat to stick to these basics.

As for training:
There are alot of good programs out there for beginners. See what works for you. Personally, I recommend a type of hypertrophy program. This will give you muscle endurance, strength, and mass. It isn't going to kill you at all and it should keep your attention level high.

Week One: Monday, Wednesday, Friday. It will be predominately dumbbells because it'll help get your strength up in your joints and muscles to handle the barbell in the future.
1 set per exercise and 15 reps per set.
Squats:
Front Leg Press:
Dumbbell Bench Press:
Dumbbell Incline Bench:
Pulldowns:
Cable Rows:
Shoulder Press:
Alt. Dumbbell Curls:
Cable Pressdowns:

Like I said, start off with one set per exercise for 15 reps apiece. Record exactly what weight you used for each exercise. Just keep in mind that you want to try and go up in weight each visit to the gym. Since you are working out 3 times a week, you are in fact hitting each muscle for 6 sets total. In between, on your many rest days, you will perform your cardio/abs work. Your time in the gym shouldn't eclipse 45 minutes.

-After you have done this program for two weeks of 15 reps, I want you to drop the reps down to 10. Doing the ten reps will enable you to of course keep adding more and more weight. I recommend that every time you drop the reps down, you add an extra set. So for the 10's weeks, perform 2 sets per each exercise. After another 2 weeks, drop the reps down to 5. This is a 6 week program that follows alot of HST rules, but not all of them. Once you're done with the 5 reps, the following week pick it back up to 15's again. You will be very pleased with the results!