anybody have workout suggestions please?

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    Jun 10, 2007 10:45 PM GMT
    I just joined a gym for the first time. I'm 26 and I'm really really thin. I want to bulk up but I can't seem to gain weight. I've had a very very high metabolism since I was a kid. I haven't lost or gained any weight in about 6 or 7 years. I've tried to gain weight and I just can't do it. So does anyone have any suggestions for a diet and workout that could help me gain weight and aid in building mass and muscle? thanks in advance!
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    Jun 11, 2007 12:56 AM GMT
    Firstly, you have a Ectomorph body type, long slender muscles that are generally hard to develop. However, it can be done.

    You will need to focus on one or two muscle groups per weight training session and progressivly (with time) work those muscles hard. Only working those muscles once per week. Your goal should be to increase the sets with fewer repetitions with the heaviest weight possible.

    Progression is very important part of the equation. Concentrate on good form while lifting, the movement should always be controlled, in order to isolate the muscle being worked.

    Example:
    Cardio should be limited to only a muscle warm up. 10 minutes is generally ok.
    Day 1: Chest and Tricepts
    Day 2: Quads, calves and abs
    Day 3: Back and Bicepts
    Day 4: Butt, Hamstrings and abs
    Day 5: Shoulder, calves
    Day 6: Repeat Day 1 start rotation again
    Day 7: Rest

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    Jun 11, 2007 1:15 AM GMT
    Matt: If your primary goal is to increase muscle mass, I heartily recommend HST. It's three full-body workouts a week and has more science behind it than just about any training I know.

    It debunks a lot of myths about muscle-building.

    Check it out here:

    http://www.hypertrophy-specific.info/index.html
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    Jun 12, 2007 12:31 AM GMT
    sportswear: thanks for the suggestions.

    obscene: I'll be sure to check out the site.

    thanks guys!
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    Jun 12, 2007 12:51 AM GMT
    Matt,

    Day 6 & 7 should be reversed. I saw this in EMO in an article that was published about body type and workout success. I will dig through my stuff and if I find it, You will be the first to know.

    Rick