I get many emails, PM's, and personal questions at the gym from people who want to look like the guys on the cover of Flex magazine. In other words.... they want to get BIG. The problem here is when I see these guys train, or inquire about their training routine, they are doing exercises that are counter productive to their goals. Take the 5'9" 120 pound guy at one of the gyms where I train. All I see him do are curls, laterals, leg extensions, pulldowns, wrist curls, and tricep pushdowns. This person mirrors the people who contact me via PM or email. For these underweight people, I recommend training 3x per week. For most, they would benefit from 2x per week training. Perhaps TUE/FRI. Standing Military Press: 2 sets of 8 to 10 reps Squats: 3 sets of 8 to 12 reps Barbell or Dumbbell Flat Bench Press: 3 sets of 8 reps Chin Ups or Bent Over Barbell Rows: 3 sets of 8 to 12 reps Dips or Close Grip Bench Press: 1 to 2 sets of 8 reps Standing or Donkey Calf Raises: 2 to 3 sets of 12 to 20 reps Dead Lifts: 1x10-12 reps I like doing dead lifts at the end of the workout simply because at this point in the workout you are weaker and will benefit from the higher reps by tapping into motor units that have remained dormant. You will recruit more muscle fibers (there are many, many more muscle fibers than just white twitch and red twitch) Notice there are no curls, laterals, wrist curls, leg extensions, etc. The main component will always be the nutrition. These skinny guys think that they are eating enough with 1800-2000 calories a day, yet are training 4-5x per week with 14+ sets a body part. Increase the calories. EAT. Drop the volume. Follow the routine above. (Make sure to warm up with 2-3 light warmup sets prior to the work sets), take each set to failure and increase weight for next time by the smallest possible increment when you hit the highest rep range specified. Report back here in 3 months, and I guarantee you will be a different man (or woman) Post your before/after pics. Let's get our MASS on!!