Hi hope someone can help.

I train about 3 or 4 times a week on cardio and basic cv stuff (rowers, running, swimming) but I want to look at building some bulk up with a sound weight training plan that pushes my body  a bit.

I'm 6 foot and about 90kgs and want to get a bit more strength in my arms and legs - any ideas or advice for a simple 3 day a week plan?

If you're looking to build up some bulk you should really be trying to lift your max weight in the various exercises for a max of ten reps, with the tenth being almost impossible. This method will creater muscle mass much faster then high rep training or cardio type training.

You can also look in to some supplements such as protien shakes and creatine wo assit you in your protien intake as this is also critical to maintain for steady muscle growth. Have a look in the supplement forum for more info.

VTV

Aim for big muscle exercises like squats, bench press, shoulder presses etc rather than focusing on just biceps and triceps.

it sounds a bit corny, but i've often found really good workout plans in muscle and fitness or similar mags - just ignore the adverts!

Stick with the big exercises - squats, bench press, shoulder press, pull-ups etc.  Do 3-4 sets of 10 reps, going to failure on the last set.  there's no big secrets - it's about pushing hard and being consistent.

I know people usually start on machines, but free weights are so much better, especially if you want to add some bulk.  get someone to show you if you're not sure.

If you want to add some bulk, don't forget to eat.  You should be eating around 20% above your daily caloric intake to make sure the work you are doing on the weights converts to muscle.

Don't just eat any old rubbish.  Get enough quality protein. A good guide is 1.5g per every pound of body weight.  Make sure that you keep to fresh whole foods and lean meets and fish. Cut out the simple carbs found in white bread, white pasta, sweets, cakes, biscuits etc.

I'm a runner, not a body builder, but i know you need to not do too much cardio if you want to add muslce - i think intervals are better for body builders.

you need to do a full all over body work out do 3 to 4 sets of 8 reps keeping all movements strict stop at  bottom and top of all movements use more weight on each set

This is not tough, but i must point out some basic elements to bodybuilding.  to gain the maximum 3 days a week isn't enough you should be looking to achieve 5 days a week.

Doing the right groups of muscles per training day

diet= high protein intake, vitamins, not to many carbs,

A steady amount of cardio

Think of the amount of sets needed to suceed in gaining mass and strength, on average look to 4/5 sets, on certain exercises these can be increased but only in time.

But if you are looking to train just for power remember that your reps are low between 1/3 to a maximum of 5