Very True. Read threads regarding SUPPLEMENTS, there are guys telling spending over half a K a month for supplements, yet they asking how to grow and how to do chest etc...

Somehow I guess to raise the awareness that someone should have started proper training before engage in supplement.

Proper training as in training that cover all parts of body include leg.

Squat is good, varies posture and feet positioning target different part of Quads. Best if can include all exercises you mentioned into LEG DAY!

Good enough, and it's covered all body part, but again workout templates (like the one you shared) are meant for beginner. Everyone's body is unique, if you want the best shape for yourself, you gotta learn how to come out your own routine, that is only after when you learn how to workout properly.

To gain weight especially mass gain, eating is also important.

Will not want to go into supplement becos I'm not one that having supp.

Back into the routine, 3 sets of 15, 10, 8 reps may be enough and may not be (depend on the weight you use).

Of course you can always do a 3X12 or 5X8, adjust your rest time.

You gotta trials and errors for what work best for you.

My personal guess and opinion, seeing you target this routine which use dumbbell, i assume you are like me started home workout with dumbbells. And those that use dumbbells workout will somehow involve too much isolation exercises.

It's good if you can focus more on compound exercise like deadlifts , squats and OHP. These create the solid foundation on beginners.

But of cause, I found the difficulty of controlling dumbbells doing these exercise, definitely working with Barbell (80kg) is easier than that with 2 dumbbell (40kg each).

So it's up to you to learn and manage between life, exercise and diet.

I started due to overweight, so my experiences will not be useful as other forumers who started with light.

Try search the member journals, there are transformations of ectomorphs.

Yes, whenever you increase your calorie intake you will be gaining weight provided the increase is sufficient overcome what you burn a day.

BB is not a competition, you don't compare your results with your form 5 seniors when you just enter secondary school.

Do not worry about the poundage, the correct forms and postures are the one determine how far will you go.

Of course you can do dumbell squat and bench press.

Maybe because you got too much isolation exercises, this why you have low poundage. I got this problem too when I just started. I compared my bicep curl's poundage with other's squat poundage. LOL. It's like comparing bicep size to whole body. So leave aside the poundage.

You can of course follow your routine as long as you feel it helps. My suggest would be, try to increase your volume of training by using lighter weight. No point. Completing 2 sets just because you think anything lighter than 8 is SISSY. Dun let your ego overtake. You can go like 6kg for 2 sets, and 8kg for last set (reps till failure). Try record down. As time goes, you yourself see how you change. Of course it takes time.

And yeah, you do months to know whether a routine is good for you or not, (you feel it of course). Keep reading, keep working, keep recording and keep trying. When you engaged in BB, you need throw away LAZY.

But in life, if you are LAZY TO EAT OR SLEEP, why bother living?

LOLx.

Browse the stickies, BIG BROS like darklight and Pedro shared some real good stuffs.

I myself don't think I'm a BB, I don't train like one. LOLx.

Before I forget, BB= Work Out+Diet+REST(RECOVERY).

So plan your rest interval and rest day well.

raynx and siv 007, thanks for the compliments. Ntg much actually. Juz my 2 cents. Happy working out!!! For better life and body! CHEERS!