Building muscle. a lot of it. any tips?

[Andrew74]

I'm currently 5'9 160 pounds. I'd love to add about 10-15 pounds of muscle (wouldn't we all) I hit the gym everyday Mondays Wednesdays and Fridays are full upper body workouts. Tues Thursdays legs. When I work I do all my workouts as super sets and literally by the end I cannot even curl a 15 pound dumbbell (normally I curl 35s) I drink a good protein shake I was just wondering when will I start to see some good results? I haven't put on any weight but I have upped my weights in all of my workouts but I don't really see the gains on the scale or the mirror. I have measured my arms and they put on about a half inch since starting a little more than a month ago.

Updates

+1 y

Currently my workouts take about an hour 10 different workouts and 3 sets each workout.

[Damian1234]

You're on the right track, but gains can take a while. Usually 2-4 pounds of pure muscle in a month (any more could be from fat from eating more than you burn). Nothing will do it faster except for steroids. But they will shrink yer balls and grow you t*ts. Patience is important here. Consistency with your workouts will get you far in the long run. There's some little techniques that bodybuilders use, but they only speed up gains slightly. And they are tailored to different goals (strength, bulk, endurance)

And change legs on tues and thurs to complete lower body with squats, deadlifts, and ab crunches (preferably with weights). It's important to keep proportional because by the time you realize you lack a core, it'll take a while for it to catch up (keeping in mind that gains are slow).

I'm not an expert but check out forum.bodybuilding.com or the Hodge Twins on Youtube. You can get some real advice there.

[izzybk]

its not good to "super sets" all the time, that might be your problem. You need to moderate bulk techniques with toning techniques. I suggest that you do a week of hard bulk exercises; i.e. lots of weight low reps. Then the next week toning; i.e. light weight lots of reps.

Also you say that you do full upper body workouts...i don't suggest that. Monday you should do like biceps and triceps. Wednesday back and shoulder. Friday chest.

Im sure you know this but you should workout abs at least 20 days everyday. Its the only muscle group you can work everyday without serious harm to the muscle group

[swimmerchik]

Swimming! =D That is my answer to just about everything. :)

Swimming is great because it works just about every muscle in your body. It also goes along great with the weights you are doing as well as a good core program. Also, a high calorie, high protein diet is esential. When I'm at peak in my swim season I will eat 5000 calories a day. (I'm 5'5" and weigh 110lb) but then I am exercising three hours a day (1h for core/weights and 2h for swimming)

[HannahC]

Don't forget core. I hate a dude who works out his arms so he looks like a gorilla but he isn't balanced enough to have a nice back (upper and lower) and chest and abs.

[Andrew74]

I'd be dead if I did that many arm workouts. about 6 of those are back and chest I do abs separately the other 4 are combinations of bi tri and shoulder.

[HannahC]

ah sorry, I skimmed the question : / but advice my super fit brother: squats are the answer to all.

[Andrew74]

I squat on leg days.

[HannahC]

squats are good. Reduces ass and hip injuries.

[Anonymous]

Damn you sound perfect just the way you are ;)