when I started I was 9 stone, that was about a year and a half ago, now I`ve just hit the 13 stone mark and 14 is my target. I`m doing 5 sets of 5 reps at the heaviest weight you can lift, you really must push yourself. It mainly consists of squats, deadlifts, benchpress and lunges, those are the main ones and a few others, training 4 nights a week. Just sort your diet out and you`ll start putting on size. Good luck with it mate