Need Help

Im 19 (about to turn 20) and Im just getting really into building muscle. Im about 140 now and want to reach an ideal weight of around 170. 

Right now Im home for the summer so my gym is kinda limited - have free weights (up to 50), a bench, machines for lats, shoulders, chest, tris, quads, and hamstrings.

I was hoping that someone could help me out by giving me some ideas about a good routine that will pack on the muscle. 

I eat pretty healthy; about every three hours I eat a meal with protein, fruit, whole grain, and half the time a vegetable. Also after my workout I drink a protein shake. 

Any ideas would be really helpful so help a bro out. 

Well you'll need more weight than 50lbs, try to find a gym or some way to do have access to more weights.

http://www.discussbodyb...od-programs-m462729.aspx

A lot of good routines to choose from there, smoundzous routine is stickied at the top of the section, if you're into full body routines it's the one I would recommend before any other. I'd probably even recommend smoundzous over any of the ones I listed under the good programs thread.

Training wise right now, the best thing you can do is master compound movements and progressive resistance. Compound movements are multi-joint exercises and progressive resistance means workout to workout progress. In a routine you'll need...

1 horizontal push --- bench press
1 horizontal pull --- barbell row
1 vertical push --- overhead press
1 vertical pull --- pullup
1 posterior chain dominant movement --- deadlift
1 quad dominant movement --- squat

Accessory movements like barbell curls, weighted dips, incline presses and so forth are fine too, but at this point I don't think you'll really need them.

The biggest thing about packing on muscle is calories, you'll need a calorie surplus to grow and a calorie deficit to lose weight, although right now at 140lbs you'll definitely need a surplus and bulk up.

You'll need complex carbs and fats to form ATP (which is the prime source of energy for the body's exercising muscles) and protein to repair muscle tissue. So you'll need all three macro nutrients and good guideline is...

30% = protein
50% = carbs
20% = fats

Meal ratio when you eat.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

thanks bro.

the "gym" is in my neighborhood; the bench i mentioned --- i forgot to say that its just a bench, no bar. so im really limited right now unfortunately. thankfully when i get back up to UF i'll have a free complete gym with everything. but for now i dont have any spare money to pay like 100 bucks a month for a membership (i checked out the three closest gyms to my house and thats about what they all charge) so im kinda stuck. 

i'll do what i can that you suggested, eat how you said, and keep that link for when i get back up to UF to hit up the southwest gym. 

thanks again

Wow, thats sucks... my gym is $20 / month and they have a gigantic freeweight section.

Only think I can add to the conversation is if you are really determined keep an eye on craigslist.  Lots of people will give away their weights because they don't want to pay to move them and getting rid of them is hard.  The other day I saw some dude giving away a full bench kit with olympic bar and a ton of weights.

Then when you don't need them anymore, make your own post and somebody will swing buy to scoop them up and take em off your hands.