skinny arms,

Height?

A high volume workout on a low volume diet is very dangerous.
 
Cat..I remember the diet you had and I know you are working to get more quality food!
 
Have you had a week off in a while?
 
Here, check this out.  This might shake up your system.  It is a full routine with week by week intensity variaitons and gives you a list of exercises and tells you what variations to use.  It is well thought out!
 
3-Day Per Week Training
 
I can vouch for this program..it is alot like the one I just did for 12 weekds.  I gained quality inches everywhere.  I am still gaining 1-2 pounds a week... on a 2-day split, 2-on 2-off.  Next maybe a 3 day split 3-on 1 or 2 off?

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

where can i find this? is it on the site i will try to look
 
i am 5ft 9
 
yes i have changed my diet i currently have lots of mega gainer (500 calories per serving) i have 2 per day, alot more fruit and food for everything

Sorry, I screwed up the link..here:
 
3 day per week training
http://www.t-nation.com/findArticle.do?article=04-073-training
 
 
yes i have changed my diet
Excellent CAT!
 
Keep in mind that liquid drinks are only moderately efficient in helping to gain mass...but they can help.  It is the solid food that really helps...so keep working on getting more quality food until you are gaining weight regularly.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

i dont really get this danmirage, i see week 1 and week 2 etc but it says
 
Sets: 3
Reps: 5
Rest: 60 seconds between sets
 
is that 3 sets per muscle group (tricep and chest would be 3 sets each)
 
thx for the link

Cat, you have to read the whole article to know how to use the tool..it is WELL worth the few minutes to read.  He tells you how many exercises to choose, how they will be used on different weeks, WHY you do it that way...he then lists the exercises you should choose from.
 
Just take a few minutes to read it.  If it is really just not clear, let me know again and I will translate into english.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

ok thx very much for all the help

Any questions just ask...

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

Do high rep squats (like 15-20 reps) with the heaviest weight you can physically handle (have a spotter), maybe 70% of your 1 rep max.  When your done, stuff your face and drink as much milk as possible.
 
It should fill out your whole body.

Squat 385, Bench 235, Deadlift 450 @ 181.

sorry i dont do sqauts anymore after my back injury, i am scared i will hurt it again, however i did eadlifts yesterday, and my traps, lower back, thighs, everywhere is aching badly :)

Also do military presses, they make your shoulders and triceps bigger.

Squat 385, Bench 235, Deadlift 450 @ 181.

Yo Cat, i'm not much of a bulking geinus, but if I could tell you one thing... EAT LIKE A MAD MAN.  Eat, eat, eat, and friken eat like a starved lion!  Eat 3 full meals a day, with a little snack here and there and a nice big snack before bed.  Remember, your gonna be eating good foods, not bad foods.  I really hope you eat meat and drink milk that will help too!  I had a similar problem with gaining mass.  After some posts and some replys from Dan Mirage (genius man) I learned I was not getting in enough calories.  I had some money burning holes in my pocket so I bought some Muscle Milk by Cytosports.  I'm not saying that supplements are required (I know Dan is a big dieting man and never encourages supplements haha) but sometimes they can help like that.  It helped me get in an extra 550 calories before bedtime.  They say that a good night sleep helps aswell.

If you eat like an animal, and lift weights frequently with intensity, I gaurentee you'll make an improvement.  I've gained like 5 pounds (not necessarily all muscle) once I started eating like crazy.  Now my strength and mass gains are starting to kick in.

(I know Dan is a big dieting man and never encourages supplements haha)

Naaa, they have a prominent place!  But until the diet is where it needs to be...they are sort of a waste of money.  What good is it to get monster pumps and train like an ape if you are in a 1500 calorie deficit!?

However, a meal replacement drink or Gainer CAN help you get enough of the right calories and can really help to make the difference.

Other supplements can really help to put the edge on when you cant seem to get it on your own.

Some amazing supplements can help speed recovery, increase test, burn fat, increase metabolism...

Basics first, however!

(genius man)

I do my best!

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175

yes i have 2 servinghs of mega gain per day ( 500 calories + per serving with milk) and i am also a carnivore, i only eat chicken turkey ham and meat, i never eat vegetables and alot of fruit lately

Veggies give us fiber, vitamins, minerals and repair promoting adn growth enhancing plant sterols.
 
Fruit is a source of fiber, vitamins, minerals, anti-oxidants adn sugars.
 
Do try to work veggies in to you life .  A variety of types and colors is ideal.

My Journal Gain Muscle - http://www.discussbodybuilding.com/fb.ashx?m=111173 Lose Fat - http://www.discussbodybuilding.com/fb.ashx?m=111175