Eating is one of the main keys to getting big. You need a lot of calories, obviously good calories though like posted above. You say your diet is good though, so just eat more of it.
This is a post I wrote out for someone the other week, and nothings changed so won't bother rewriting it.
Shoulders.
Side lateral raise.
Front raisers.
Bent over raisers.
Shoulder dumbbell press.
Shoulder front barbell press.
Behind the neck barbell press.
Traps. (Shrugs).
Traps with the barbell.
Chest.
Dumbell press.
Flies.
Dumbell pullovers.
Sit ups. (Can do these weighted with bottles of water in a backpack)
Flat bench press.
Incline bench press (Get a board if you can and make your own incline if your bench doesn't adjust).
Back. Dumbell pull ups.
Normal pulls up for lat, front and behind. (Again can wear a backpack with the dumbell in or something heavy if it's too easy)
Bent over barbell rows.
Bicep.
Dumbell curls.
Hammer curls.
Bent over dumbell curl.
(All basically a variation of the same thing really, but not much else you can do).
Tricep.
Skull crushers with dumbell.
Overhead extensions with dumbell.
Seated dips.
Close grip bench press.
Skull crushers (Will be hard with a big barbell but possible and heavy at first.
Youtube those excersises, and see how you get on. You could do each bodypart twice a week if you are a beginner, as you're lifting lighter weights and will see good gains this way. Then as the weight gets heavier, like in about 12 months come down to once a week. More like when you feel ready really, ie more exhausted and aching. I can't tell you too much, as I'm a newbie myself, lol.
You could do it like this over five days:
Monday -Chest and bicep.
Tuesday: Shoulders and tricep.
Wednesday: Rest.
Thursday: Back.
Friday: Legs.
Or:
Monday: Chest,
Tuesday, Shoulders,
Wednesday: Back,
Thursday: Legs
Friday: Arms. (Bicep and tricep)
Legs won't be so easy at home, but you could do front raisers with a dumbell between your legs, and back raisers with a dumbell between your legs, which they must have done before they had machines. You can also do dumbell squats depending on the size of your weights.
Don't overcomplicate it. All you need to know to grow big are the basics. How to diet, train and rest. Some clown in my gym was going on about DNA Activation the other day or something or other, and then went on to tell me he stays up late on his computer. His 'DNA Activation' bollocks will be no good to him if he's tired. Forget all that and keep it simple. Don't bother with any other supplements than protein powders for now, I reckon' a lot of them are a gimmick anyway. You can look into other things when you pick up more knowledge.
I'd also reccomend you get some protein from here.
http://www.myprotein.co.uk/bulk-powd...-whey-protein/
That's the best value for money and also a very good source of protein.
Sorry it's a bit all over the place, but I hope this helps. If you had 4 meals and 2 shakes a day, a 5kg tub will last months!! Most days I have three shakes and three meals, as I think this is a good mix of food and convenience.
Benni.
