I'm tall and thin and need a routine to help me bulk up.

[tom2580]

Me so far-

- was 165lbs and 6ft 3in 01/01/2012

- in may 2012 i began going to the gym and eating more in an attempt to bulk up.

-over the summer i went to the gym 3 times a week and ate 6 good meals a day eg.(tuna pasta, beans on toast, chicken with rice, steak)

-i was doing my own gym routine made up of bench presses, bicep curls, pull ups, press ups and much more (but didn't do dead lifts or squats)

-in September i went back to uni where i am no longer a member of a gym but still eat very well and do a home workout consisting of press ups and abdominal exercises 3 times a week.

- i am now 6ft 4in and 182lbs and am about to join a gym at uni

-what should my routine/workout be to bulk up even more?

thanks

[Koudoo]

I wouldn't consider beans on toast as a good meal, lol but that's me. Your gym routine lacks structure, and f*** push ups, that won't do ****, unless you get some gal to sit on your back while you do them.

Check out a few of the stickies for gym routines, I would suggest you cut first though if your BF is 15% you ideally want to be 10-12% or even sub 10 before a bulk, then once bulking never go above 15%. This way you can track your gains visually. But that's just my advice, you could bulk now, and yes build more muscle but get even fatter.

[Siddon41]

Bulking has to do with your diet, not your routine. But, for maximum gains I would stick to the compound lifts ya know?

[ovaltine123]

I was in your exact same shoes...tall and skinny. It looks like youve done good gaining weight. Currently I do a push/pull/legs workout because I've been told that frequency is gets you bigger gains than volume and I've seen pretty good progress with it.

Mon: Push
Tue: Pull
Wed: off/cardio
Thurs: Push
Fri: Pull
Sat: Legs
Sun: off/cardio

Push workout:
Pushups
bench press
incline bench
shoulder press
tricep push down
dips (weighted)

Pull Workout:
Deadlifts
Rows
cable rows
pull ups
pull downs
curls
across chest curls

Legs:
squat
leg press
leg curl
calf raises

[linkin90]

I was in your exact same shoes...tall and skinny. It looks like youve done good gaining weight. Currently I do a push/pull/legs workout because I've been told that frequency is gets you bigger gains than volume and I've seen pretty good progress with it.

Mon: Push
Tue: Pull
Wed: off/cardio
Thurs: Push
Fri: Pull
Sat: Legs
Sun: off/cardio

Push workout:
Pushups
bench press
incline bench
shoulder press
tricep push down
dips (weighted)

Pull Workout:
Deadlifts
Rows
cable rows
pull ups
pull downs
curls
across chest curls

Legs:
squat
leg press
leg curl
calf raises

Why only do legs once a week and your push and pull 2 times? I would advise the op to work everything equally. But op a simple push pull legs split should work fine for you. Like the one poster said your routine lacks structure.

[ShreddedMario]

EAAAAAAAAATTING should be your routine !!!

[tom2580]

what should i be eating in a day?

my average day would be

-oatmeal
-beans on toast
-pasta with tuna and sweetcorn
-tuna sanwiches
-chicken and rice
-greek yogurt with dried fruit

is this enough and could you suggest any better meals because i find myself eating tuna pasta every day

[tom2580]

I was in your exact same shoes...tall and skinny. It looks like youve done good gaining weight. Currently I do a push/pull/legs workout because I've been told that frequency is gets you bigger gains than volume and I've seen pretty good progress with it.

Mon: Push
Tue: Pull
Wed: off/cardio
Thurs: Push
Fri: Pull
Sat: Legs
Sun: off/cardio

Push workout:
Pushups
bench press
incline bench
shoulder press
tricep push down
dips (weighted)

Pull Workout:
Deadlifts
Rows
cable rows
pull ups
pull downs
curls
across chest curls

Legs:
squat
leg press
leg curl
calf raises

thanks, how many reps/sets should i be doing and how do i know what weight to lift?

[BradCathie]

what should i be eating in a day?

my average day would be

-oatmeal
-beans on toast
-pasta with tuna and sweetcorn
-tuna sanwiches
-chicken and rice
-greek yogurt with dried fruit

is this enough and could you suggest any better meals because i find myself eating tuna pasta every day

Don't look at your diet in terms of meals, look at it in terms of macronutrients. How much protein, fat, carbs and total calories does your daily diet consist of? That's what you need to be asking yourself. Because you're tall, you're going to have to eat a lot to put on weight.

As far as routines go, I'd probably just suggest a push/pull/legs/rest/repeat. It's more or less a basic 2x a week split and is perfect for a beginner.

[tom2580]

Don't look at your diet in terms of meals, look at it in terms of macronutrients. How much protein, fat, carbs and total calories does your daily diet consist of? That's what you need to be asking yourself. Because you're tall, you're going to have to eat a lot to put on weight.

As far as routines go, I'd probably just suggest a push/pull/legs/rest/repeat. It's more or less a basic 2x a week split and is perfect for a beginner.

so how many reps/sets should i be doing in the push/pull routine?

[Ilesey]

Eat clean, nutritious food.

Don't over eat. And by that, I mean don't binge.

Focus on progressing through the following lifts: deadlift, squat, bench and military.