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currently 149.5 5'7

can anyone tell me what excersises i should be doing to gain muscle without gaining fat
my routine:
monday:
bench 4 sets 10x w/ 160 lbs
shoulder shrugs 4 sets 20x 45 lbs
seated dumbell press 4 sets 10x 45 lbs
tricep extensions 4 sets 10x 15 lbs
dumbell flys 2 sets 10x 15 lbs
push ups 2 sets 20x
skull crushers 2 sets 20x
crunches 100 crunches

jiu jitsu 2 hrs

tuesday:
running for 30 min/ jiu jitsu 2 hrs
wed : rest
thurs: same as monday
friday:same as tuesday
sat: 2 hrs
sun: rest[/QUOTE]

Hey guys you can subscibe to the anabolic almanac, it's free and once a month they put out an issue. I have been getting it for about 6 months and although I believe alot of it to be bullshit, they do have some good articles on what routines are good for what set of muscles. Always build your base (or secondary muscle) first. It is my beleif that if you do not have a huge base then there is nothing for your primary muscles to sit on. Your secondary muscle is like a runway that supports, balances and increases the strength of your primary muscle. Your primary muscles must have a great place to take off from and an even better place to land. Good luck.

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AREA 51, HE IS I, AND I AM HIM!

thanks for the advice! i'd say you've learned quite a bit from that anabollocks almanac.

Actually I learn more from talking with dudes that are into the things we are into. You will learn alot of bullshit from what you read, but basically all those articles are 6 to one person and a half a dozen to another alot of things you read both good and bad conflict with what you read. The best advice is always safety advice, You want to stay as safe as possible at all times. As you research bounce your questions off some of the studs in here and you will get excellent feedback some of these guys are really sharp and really cool and if you have a quwstion that is real tough ask the mediaters they are also very sharp. good luck!

Studs?