Thread: Thin guy looking to add muscle

I have a thin frame, always have. Arms are as muscle-less as when I was a teen. Current stats: 45, 5'10", 144lbs

As far as a goal, I do not want to be at the upper end of the muscle spectrum. I want to be somewhere in the moderate range.

So this year I decided to start working towards that goal. I've been at this for just over 6 months now. The first 5 months were really learning and honing. The last 4 weeks I've been on, what I consider, my most effective routine so far. I am doing this at home with dumbbells and work out 3x a week, targeting the same muscle groups each day, lots of time under tension, reaching failure, and making sure to keep my calories (hovering around 2300 maintenance) and protein up (130+ per day) as best I can.

Since I started, I've gained between 6-8lbs but it's been bouncing between those 2 numbers (right now at the lower end). I think it's mostly overall weight and my stomach seems to have a little more than other areas. I've measured myself since the beginning and, surprisingly, my biceps are actually smaller than when I started even though I have more strength and can actually feel they're a different shape.

So I would like to ask for some help/advice. I'm feeling frustrated at not being able to see any sort of results after these last 6 months. I don't think my body is unable to achieve this, but I know I'm missing something (or many somethings).

I think I could be more effective, I just don't know what to fix. Help? Thanks.

If you want to gain muscle at your light weight you shouldn't be hovering around maintenance - eat at a consistent surplus.

You don't give any useful workout details, but it sounds like you should get on a proper novice program.

Originally Posted by air2fakie

If you want to gain muscle at your light weight you shouldn't be hovering around maintenance - eat at a consistent surplus.

You don't give any useful workout details, but it sounds like you should get on a proper novice program.

Eat more even though I'm gaining weight (mostly around the stomach)?

Routine:

3 sets each at 2 minutes for most of them, 30 sec rest (reaching failure before the 2 minutes). Routines are between 45 and 50 minutes.

Monday
Glute Bridge
Dumbbell Bench Press / Chest
Zottman Curl / Biceps
Dumbbell floor press / Triceps
One Arm Row / Upper Back
Plank Side Knee / Abs
V Crunch / Abs

Wednesday
Dumbbell Lunge / Quads
Neutral Grip Bench Press / Chest
Standing Hammer Curl / Biceps
Renegade Row / Upper Back
Lying Dumbbell Extension / Triceps
Clap Crunch / Abs
Bicycle Crunch / Abs

Friday
Dumbbell Step Up / Quads
Push-ups / Chest
Standing Dumbbell Curl / Biceps
Seated Tricep Extension
Lateral Raise / Shoulders
Russian Twists / Abs
Prayer Crunch / Abs

Most of these I got from the M&S exercise video guide and put the routine together myself. And I'm using 12lbs dumbells.