Your routines are almost all aerobic, that is jogging, football, badminton,.. They are all cardio workouts that increases metabolism that burns calories.. They are not suitable for you for the purpose of gaining weight. You need to cut them down a lot and focus more on weights, push-ups and sit-ups.

You will also need to work on heavy weights so that when you repeat them ~15 times, you will have a hard time lifting after that. Do them in sets with 5-10minutes rests in between... After each set, your muscle should be feeling fatigue.. Rest adequately after each session and eat more protein and starchy foods like potatoes..

This post has been edited by nkphnx: Dec 9 2008, 08:42 PM

The recommended technique by experts to build muscle mass is selecting your weights and regulating your sets and rest periods. You need to select the weight that is heavy enough for you to properly curl ~15 times at one go before feeling really fatigue that you can barely lift for the final time. This will be the ideal weight for you.. The tip here is to lift heavy..

Do only 3-5 sets of all the curl types on each side with 5-10 minutes rest time in between sets. Remember to not overdo it as this will cause injuries. When you feel that you are able to easily complete the routine, then add on weights gradually. Very importantly, rest adequately after each session as the resting period is the period where your muscles recover and grow.

No rest=strained muscles=no muscle mass gain

~15 times.. The proper weight will wear you out at that number of reps..