This is going to be a bit long so bear with me.

I'm not going to comment about nutrition because my knowledge is not good enough for that.

But looking at your gym session, it's a pathetic to say the least. You train legs SOMETIMES? Dude are you serious?

You have a whole day for arms and abs?

Here's what I suggest. Get rid of your current gym training. Bodypart splits are not for you.

Take a look at Rippetoes, it is one of the best if not the best training program for someone who is relatively new.

Ditch your current program, get on Rippetoes and you will have results. And don't be a ***** with your legs.

Sorry for the harsh words, but that's how it is. You won't make significant gains on a program like this.

I'm not saying he will not get any gains on his current split, I said he won't get significant gains. Big difference.

Just take a look at his current split, it's pathetic. Each body part is trained once a week, he trains legs 'sometimes', need I say more?

Rippetoes has been proven to work, people around the world have made significant gains from it. Some of them were past beginner level, yet still made great gains on it. It packs on serious mass (reported gains of up to 40lbs) provided you eat very well. More often than not people don't gain and blame their program, yet fail to see that it's their nutrition that's slowing them down.

Rippetoes has you doing full body workout 3 times a week, you squat 3 times a week, your whole body is being stimulated 3 times a week. If you stick to the program, and eat well, you will see significant gains.

The only time it is appropriate for you to use a bodypart splits like bodybuilders is when.........you are a competing bodybuilder. Either that, or you have significant amount of experience in training that you need something new to stimulate gains.

But for now, split training is not for him.

As for you gtoforce, next time just research a little before giving me that attitude.

Benching more than you squat is not something to be proud of, it means something is seriously wrong.

Yeah you haven't been squatting frequently so I guess that explains the situation. My comment wasn't aimed at you though, it was aimed at the other guy, sorry if you were offended.

I thought you're on Rippetoes?

Dude, seriously?

Please don't mess with the program. That's the problem with everyone, they think they need 982137 curls for big arms.

Do you know that to put on 1 inch of muscle on your arms, you need to gain around 15lbs of muscle all over your body?

Compound exercises = big arms. Until you reach a very advanced stage, there is no need for you to have a whole day to train arms. If you are really stubborn, just add in 3 sets of curls each time you train.

No matter what, you still need 15lbs all over your body. If that wasn't the case, those people who curl 2837 times a week will have the biggest biceps ever

You are supposed to train on 3 non-consecutive days a week. So let's say Monday Wednesday and Friday, Monday workout A, Wednesday workout B, Friday workout A, next Monday workout B etc etc

Listen to him.

And never use the smith machine

Everyone has different genes. Your brother is very lucky and blessed to have good genes.

40 in 5 seconds? I assume you're talking about 40 yard dash? If so 5 seconds is kinda slow, or am I wrong?

Oh cause I'm always reading on those American high school kids doing like 4.6 40 and I'm like wtf!

Anyways we're getting off topic

Is it pain or soreness in your quads? I'd put my money and say it's soreness.

If it's soreness, just push through it. Pizzaboy is spot on, there were days where my legs were sore and I didn't feel like going to the gym but I did anyways.

Next thing I know, I was hitting Personal Records

You HURT yourself doing squats? Be very careful yeah, there's a difference between soreness and acute pain.

I know you're tempted to just push through the pain and finish the squats, but it's not worth it.

Consider getting checked by a doctor if the pain persists