LOL I don't know where you get your information, but its bad.

you'd be lucky to put on 10lbs of muscle in a year.

eat a lot.

workout.

do something like this

squat 5x5
bench 5x5
Row 5x5

squat 5x5
deadlift 5x5
press 5x5

going MWF.

Add 5 lbs each session, start with bar, add 10lb to deadlift instead of 5.

http://stronglifts.com/stronglifts-5x5- ... g-program/

oh god somebody posted a 5x5

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Pain is Temporary, Pride is Forever

I stopped doing 5x5. I don't know what happened it could be because I was losing weight, or cause of genetic or because of 5x5.

But I know lift a crazy about of weight and yet have little muscle mass, I heard of CNS where my muscles and brain have been trained to work together(that could explain it). I am at the gym and see guys doing a dumbell military press with 75lb dumbells I am next to him doing it with 115lb dumbells and yet he has arms twice my size. For the last three weeks I have been painfully trying to increase reps it is very slow coming. I would suggest doing 4 sets of 6-12 reps or 4 sets to failure each time.

Reduce your tasks like slow down a bit so that you'll save some calories, then eat beyond normal for sometimes, sleep enough that You're currently sleeping and please eat more food with protein in it. . . Drink enough water. You should be able to gain some weight. . .

Starting Strength which was the 5x5 mentioned plus drinking a gallon of milk a day for about a month to two months. With strength training your not gonna be like a body builder tone wise, but I do recommend getting a good strength foundations if your a novice. I don't believe in lifting for superficial reasons, but I was 110lbs a few years ago and barely could squat 150lbs, now have a 415 lb squat at 150lbs 4 years later. Feels real good.

Bodybuilding and strength training have different objectives.The former is for size,shape and defination while the latter is for strength albeit both need muscle strength to achieve their goals.You may lift heavy but up to a certain level the muscles will reach optimal size where as in bodybuilding you want to force growth by systematic muscle loading by adding weights and correct number of repertitions per set.

The 5X5 is mainly for "busy" people who just want to go through the routine.It would not be effective as the frequency of gym workouts per week is also a factor.
If you are serious then start a 3 or 4 day week routine.Try to arrange your routine
so that your major musles get a workout twice a week.Do a 8 to 12 rep. set for each muscle group like chest,arms,shoulders and legs.More reps than this is for defination or cut which I think you are not at this level yet.High reps tend to shrink muscle a little.The interval between each set is also important.The pros do
60 seconds.Average normal training is about 1 and 1/2 minutes to 2,any longer
the muscle tend to relax and feel no stress or loading.

Rest and nutrition is the other part of the equation.Stop masterbation if you are serious about this.Read my post on this important topic for your own good.All the best.

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law of attraction=Your reality is the outcome of your thoughts.

to Envying: I was 6'2 145 when I was 16. There is only one way to do this man, eat. Eat like a man. Eat all the time. meals not just snacks. Im talking like 4 or 5 boiled eggs, 2 pieces of whole grain toast with peanut butter some yogurt half a red or green pepper and 1 whole fruit just for breakfast. then like 2 tuna sandwhiches some nuts and raisins and a whey shake for a snack half way through the morning. 2 boneless skinless chicken breast with rice or sweet potato and spinnach for lunch and some Whole Milk. Green veggies and some cheese with another whey shake between lunch and supper. And steak or chicken or turkey for supper with potatoes or sweet potatoes and some carrots. more nuts and yogurt and whole milk for a bedtime snack. and of course hit the gym. You dont really need much for supplement either cuz your so young just try some creatine before you work out a good multivitamin and maybe some gluteamine pills before bed. And dont work out every day your rest periods and nutrition are wayyyy more important than actually working out.

Like others said already you need to eat more calories then what you spend to gain weight. Depending on how much and what kind of weight you want to put on then you adjust the calorie surplus to those goals. Weight training is the stimulus to grow and eating is finishes the process. Look for any basic beginner programs, if you're a beginner you'll make gains quick from a basic program. Once you start to plateau then you start playing around with different variables. Rep ranges and sets (volume), weight (intensity), different exercises etc.