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I have similar goals and current lifts right now, but my powerclean is weak. I need to develop my wrist strength and flexibility since I have a hard time once I get to a certain weight.

If you're end goal is faster legs and an increase in your vertical you should focus on building relative strength (strength to weight ratio) as well as incorporate plyometrics in your workouts. The...

When trying to build strength and/or mass, quality is more important then quantity. In other words it's more important you work hard (especially on the major compound exercises) and that you get...

Power cleans will still work your upper back muscles, though it's more of a power/explosive movement then a muscle mass exercise. Plus, you can alternate doing days with rows and days with power...

5x5 is one of the best cures for hardgainers. It's probably the surest way to progressively build strength as well.

Any martial art class is usually a killer conditioning workout, especially boxing, wrestling, and Brazilian jujitsu.

MMA in general is becoming more and more popular not just as a sport but as a...

Having trained in both for several years, I would recommend, if you had time and wanted to really master grappling as a whole, starting off with wrestling then transition into BJJ.

Wrestling will...

The 20 rep squat routine is an old routine, but in my opinion is the best routine if you want to learn how to gain weight when you have a fast metabolism. To do them for maximum effectiveness in...

It seems like today everybody wants to lose weight. True, our country is having a major problem with obesity, but there are still those of us who would do just about anything to gain weight. If...

I agree with juve07, I think your original workout program is solid. I don't think you need to throw in an extra exercise for your triceps and biceps, since they will be getting plenty of work...

bent-over barbell rows and t-bar rows. Get to the point where you are dealing with some heavy wieght and your rear delts will reflect your effort

I agree with Emmortal. For years I trained my biceps and I finally started seeing growth when I just concentrated on getting stronger in the good old fashioned barbell bicep curls. Think about it, if...

It depends on what you are going for. If you are looking to gain strength and mass then you should never train for over 1 and a half. 45 minutes to an hour is ideal

true, thanks for the correction. They are still a great basic exercise and the grandaddy of them all for building massive biceps though.

Stick with one and stay at it until you stop increasing your strenght, then switch it up. Both sound good, it's just a matter of what works with your particular body, but it's always a good idea to...

Nice work man. I know the hard work you went through. It took me a long time of going back and forth from dumbells to barbells and several strength training routines until I could press my first 135...

Usually when you get stuck at a weight it means your body is getting accustomed to your workout, meaning it's time for a change. You mentioned that you gain 15 lbs in a month and half, which is...

Completely agree with the last two posts. GuyJin hit it on the mark. Just look at the word "supplement." Don't forget that they are meant to SUPPLEMENT your diet, not replace it or to viewed as...

Great question. True, you should lift heavy weight to increase your strength, but you don't neccessarily have to do low reps. What I have suggested to dozens of hardgainers who all have gotten great...

For most begginers, I would suggest a total body workout three days a week, with the focus on gaining strength first. At a 140 lbs I take it your pretty skinny and would like to add lean muscle, and...