Weight Gain Program OK? or intensity too low?

[etzr]

Hi, i'm an asian weighing 60 kg at 178 cm. Taking protein during mid section and after gym workout. workout is seperated to major muscle group for first mid section and smaller groups in the 2nd mid section.

my regime is as such:

Mondays:

Leg

Leg Squats 3x8
Calf raise 3x8
hamstring curl 3x8

Biceps- 3 sets

1 set

7x7x7
seated biceps (pronating) 8 reps ->pause at top
reverse curls 8 reps

Triceps

warm-up set

interchange a) & b) until 2 continous loops
a) lying full extension 8 reps (chest to full extension)
b) lying full extension 8 reps (temple to full extension)

working set - 2 sets

reverse grip ext. 8 reps
single arm ext. 8 reps





Tuesdays: REST






Wednesdays:

Afternoon

Chest

warm-up 3 sets
-bench press 3x12

working set

bench press
1 rm + 10kg
6 -ves (upon failure, reduce by 2-3 reps) x 3 sets

incline db flyes 3x8 (press style)

Biceps

Pronating db curl 3x8

Triceps

interchange a) & b) until 2 continous loops
a) lying full extension 8 reps (chest to full extension)
b) lying full extension 8 reps (temple to full extension)

reverse grip ext. 3x8

Evening

Leg

Leg Squats 3x8
Calf raise 3x8






Thursday:

Biceps- 3 sets

1 set

7x7x7
seated biceps (pronating) 8 reps ->pause at top
reverse curls 8 reps

Triceps

warm-up set

interchange a) & b) until 2 sets
a) lying full extension 8 reps (chest to full extension)
b) lying full extension 8 reps (temple to full extension)

working set 3 sets

machine dips 8 reps / overhead single arm ext. 8 reps
triceps bench 8 reps
reverse extension 8 reps

Delts

Front shldr raise 3x8
Lateral shldr raise 3x8
Rows 3x8

Shoulder

military bench press 3x8
reverse db flyes 3x8

Traps

shldr shrug 2x8 (barbell grip) 2x8 (neutral grip)






Friday: REST






Saturday:

Lats

3xmax
Rower 3x8

Legs

Squats 3x8
calf raise 3x8

Biceps- 3 sets

1 set

7x7x7
seated biceps (pronating) 8 reps ->pause at top
reverse curls 8 reps

Triceps

warm-up set

interchange a) & b) until 2 sets
a) lying full extension 8 reps (chest to full extension)
b) lying full extension 8 reps (temple to full extension)

working set 3 sets

reverse grip ext. 8 reps
single arm ext. 8 reps





Sunday: REST






is this too much intensity/volume in the program for a hard-gainer to gain muscle mass? One more thing is that, should i actually feel sore after a workout?

[ebon00]

This isn't a weight gain program, it's an arm specialization program. If you want to gain weight you need a few basic exercises (squats, deadlifts, chins/pullups, bench press, overhead press), plenty of good food with A LOT of protein, and plenty of rest. Low to medium reps for moderate sets (5 sets of 5 or 8 sets of 3) and not going to failure. Do that for a year.

[seriouslyfit]

I certainly agree with everything Ebon has stated. If you weigh 60kg (132lbs) you may need 140 grams of protein per day. Good fats will help with a plethora of bodily functions and quality carbs will fuel your progress. At 132 lbs I would consume 1,800 to 2,200 cals/day depending on how much food you can handle. I would vary my rep scheme and volume every month or so though. I go as high as 25 and as low as 3 reps in my training. Starting out focus on heavier weights and eating enough to actually grow. Let us know how you do.

Well as far as I know, asian guys, indian guys, black guys, and white guys all build muscle in the same way so you don't need a special asian workout to reach your full genetic potential. You need a basic workout that covers everything like already described above. I'm going to share the one I use with you.

M- Squat, Bench, Row, Crunch, Curl, Skullcrusher
W- Squat, Deadlift, OHP, Lat pull (pullups are better)
F- Squat, Bench, Row, Crunch, Curl, Skullcrusher

I do 5 sets of 5. If you stick with it, do it right, and stay motivated, keep diet in check the way already described above, and you will get good results.

I'm just a little 188lb guy who misses workouts, undereats, and has still managed to add 18 lbs of improvement in the last 3 months. It really works.