Hi guys, I started goin to the gym about 5 months ago. I took ON Serious mass and 100% Whey protein for my supplements. Back then i was 53Kg, and after working out n taking supplement i am now 61kg.

However i understand that its not all about going to the gym n working out. Its about the right Technic and proper routine. My frenz told me to do more compound exercises. So i goggled for a proper work out routine. I found one and have been following it for a months or so. Still i feel its not the right one for me...

So can anyone give me some advice or where can i get a good routine for bulking or gaining size? It will be much appreciated. Thank you..

squat , deadlift , bench press , row , military press ..do dat ..

OK bro... thanks alot for the advice.. In term of reps how many?

Depends.. As long as you're doing 5 reps per set you should be fine.

Common Variations
3x5
3x8 <-- You can start with this.
3x10
4x6
4x8
5x5
4x10
6,8,10
8,10,12
( Some don't even bother counting their reps, and continue to lift till they are exhausted. They focus more on the amount of sets(3-5) they do and make sure they hit a minimum of 5 reps.)

It's not exactly rocket science. Different body(genetics) will react differently. Pick the one which gives you the most adrenaline and pump. And of course, don't forget to read the stickies.

Welcome to the club.

This post has been edited by zalmerox: Mar 7 2011, 01:51 AM

zalmerox - Thanks bro... ill keep this in mind.

And i do my routine like monday is upper body muscles, tuesday lower body and wednesday rest. Then thursday upper body and friday lower. Sat and sun rest. Is it ok?

15reps/12reps/10reps/6-8reps(heaviest)..

hmmm... tried 3x10 before, now trying 3x15 with -5lbs from my 3x10 waight

how about if i try 5 set (8-12) with 12,11,10,9,8 with increased weight... ?

wan to ask if deadlift i dun hv barbell still got other workout to replace

Kettlebell or even dumbell can be use. But still bar bell r the best for deadlift.

You can youtube Bob Harper's kettlebell deadlift challenge.

kinda bored with my 15 x 3 set and tried a new reps yesterday:

starts withx 12 reps
then add 5 lbs each side x 11
basically its:
12
11
10
9
8

struggled with 7-8,

got a little sore at chest today, gonna try it again next session.. if i can go smooth ly the last set, imma gonna start heavier the next next session

This post has been edited by CyberianHusky: Mar 15 2011, 03:04 PM

Arekey - The arnold one seems really planned out well.. Thanks for the help.