How to: Lie face up with left leg and arm straight on the floor and angled away from body at 45 degrees. Make it easier: If this exercise feels too challenging, take your feet wider then hip-width apart.
Think alot of it has to do with the age of the person.
What you need to do is use the BMR calculator to calculate how many calories you need per day to maintain a healthy weight for your age and size, and then add 500 more to it to allow you to gain weight.
I would only introduce one plateau busting routine at a time for a period of 4 weeks each.
Rest times between sets for muscle growth is 60-90 seconds.
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