workout to increase size.. plz critque

[Element]

i am trying to put on mass. i am 5'8 and only weight 145lbs.. i can't seem to put on weight, and i eat alot.

i was reading a site, and said this workout would help build mass. you do it on mon, wed, and friday.

workout :

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps


i don't know about only doing 1 set. would this really help build size?

 

[pipes]

Junk that workout. You need to work each muscle group a maximum of two times per week, but preferably only once. Focus on compound, multi jiont exercises such as the deadlif, squat, bench press and shoulder press. Try this
Monday Chest and Biceps
Bench press 3X 12,10,8
Incline Press 3X 12,10,8
Incline Dumbell fleys 3X 12
Barbell curls 3X 12,10,8
Alternating supinating dumbbell curls 3X 12,10,8
Note increase the weight slightly on each set
Tuesday Legs
Squats 3X 12,10,8
Leg press 3X 12,10,8
Calf Press 3X 12,10,8
Leg Extensions 3X 12,10,8
Hamstring Curls 3X 12,10,8
Wednesday rest
Thursday Shoulders and triceps
Dumbell shoulder press 3X 12,10,8
Barbell front raises 3X 12,10,8
Lateral raises 3X 12
Skull crushers 3X 12,10,8
Weighted dips 3X 12,10,8
Friday Back and Traps
Deadlifts 3X 12,10,8
Bent over rows 3X 12,10,8
Seated Roe 3X 12,10,8
Wide Grip Pull ups 3X 12,10,8
Shrugs 3X 12,10,8
Bent rear delt laterals 3X 12
Weekend rest
The next thing you need to focus on is your nutrition. You must stuff yourself full of food. Eat Protein carbs and fat at every meal 5-6 times per day. Eat the same amount for a while, if no increase in weigt simply add more calories for the next week. Repeat this until you notice your weight increasing. Get plenty of rest 8 hrs/ day.
I hope this helps

 

[Eze]

Try something more like this:
Day 1) Legs
Squats 4 sets 12-20 reps
Hack Squats 3 sets 8-12 reps
Leg Curl 4 sets 8-12 reps
Calf Raises 4 sets

Day 2)Back
Chins 3 sets to failure
Barbell Rows 4 sets 6-10 reps
Deadlifts 4 sets 6 - 8 reps
Pulldowns 3 sets 8-12 reps
Shrugs 3 sets of 10-12

Day 3)Chest/Bis
Incline Press 4 sets 6-10 reps
Flat Dumbell Press 3 sets 6-10reps
Dips 3 sets to failure
Barbell Curls 5 x 5
Incline Curls 3 sets of 6 - 10

Day 4)Shoulders/Tris
Barbell Press 4 sets of 6-12
Side Laterals 3 sets of 8 - 12
Bent Laterals 3 sets of 8-12
Skullcrushers 3 sets of 6-12
Pushdowns 2 sets of 8-12
Dumbell extensions 2 sets of 8-12

 

[pipes]

Try something more like this:
Day 1) Legs
Squats 4 sets 12-20 reps
Hack Squats 3 sets 8-12 reps
Leg Curl 4 sets 8-12 reps
Calf Raises 4 sets

Day 2)Back
Chins 3 sets to failure
Barbell Rows 4 sets 6-10 reps
Deadlifts 4 sets 6 - 8 reps
Pulldowns 3 sets 8-12 reps
Shrugs 3 sets of 10-12

Day 3)Chest/Bis
Incline Press 4 sets 6-10 reps
Flat Dumbell Press 3 sets 6-10reps
Dips 3 sets to failure
Barbell Curls 5 x 5
Incline Curls 3 sets of 6 - 10

Day 4)Shoulders/Tris
Barbell Press 4 sets of 6-12
Side Laterals 3 sets of 8 - 12
Bent Laterals 3 sets of 8-12
Skullcrushers 3 sets of 6-12
Pushdowns 2 sets of 8-12
Dumbell extensions 2 sets of 8-12

There is not enough recovery time muscle groups. When you do heavy sqauts your lower back feels it. Try doing deadlifts the next day with a sore lower back and sore leg. When you work your back, your biceps play a synergistic role in many of the movements, so therfore training biceps right after back day isn't the best idea. When you work your chest you involve your front deltiods and your triceps, so working those same muscle groups the next day is a bad idea. This would set you up for some serious overtraining, unless of course you have that anabolic edge in which your muscle recuperate much faster. In that case you might be able to pull it off.

 

[Element]

thanks alot for your help