Good advice all around in here. Your height isn’t really your disadvantage. It is your muscle type, which by your weight I’m guessing you’re an ectomorph. Which is the hardest to build muscle with. I’m 5’11 myself and 195lbs, 11% body fat. I’m a different muscle type though, I’m more a mix between mesomorph and ectomorph. (I have kinda long arms, I can just about touch my knees standing up arms by my side, helps in dunking a basketball.)
I’ve never seen that T-Nation site before, it’s pretty good. I use http://www.bodybuilding.com/fun/index.html
. Check it out see if you like that too. It’s a great site with articles from professional bodybuilders and other fitness professionals. It also has a huge selection of supplements at GREAT prices.
Remember though, with metabolism like yours you must eat and increase your protein intake way more than you do normally. You might have to do about 4-5 meals a day and don’t skip dinner. I’m not on protein anymore as I eat a lot of fish and pasta anyway, but when I used to use supplements I drank Muscle Milk. It’s the best tasting in my opinion. Also pick up some NOX3. I’ve used NO2 before and it was great stuff, this is more potent.
Also that swimming advice is spot on. But you must still run because you use other sets of muscle when you run that you might not use while swimming.
Also if you want to bulk up you really should be doing less reps than mention above but more sets. The traditional since the time of Arnold is the 5x5 program. 5 reps, 5 sets. This is how I split my week and the order of exercises for each day. Order is important.
Mon: Chest; Incline bench, flat bench, decline bench, dips(lean forward when you do these to hit lower chest), chest flyes, and I finish with pushups(normal width, then wide, then diamonds. Go for max effort on these).
Tues: Forearms/Bi’s and Back; Biceps: standing barbell curls, preacher curls, Arnold curls, seated curls, cable curls. Forearms: Seat wrist curls, hammer curls. For back: Lat Pull down machine, Seated rows, bent over rows, Good mornings, pull ups.
Wed: Triceps: weighted dips(NO lean, stay upright), push downs on the cable machine, tricep extensions (either cables or leaning on a bench)
Thurs: Shoulders, legs; Shoulders: military press, seated dumbbell raises(like military press but with dumbbells) barbell/dumbbell shrugs. Legs: Squats, leg press, leg extensions, leg curls.
Friday: Repeat chest.
Each week go up 5 pounds on the weights you use. Use heavy weights (about 75% of your max) for your big muscles(chest, back, legs) so you can do 5x5 and FEEL it. The smaller muscles use moderately heavy (50% of your max) and you can go up in reps.
If you don’t have the time for all this, just go Mon, Wed, Fri.
Mon: Chest, back/biceps/forearms;
Fri: Triceps, Shoulders
My 2 cents.
If I were to be compared to any of the disciples, I would be Thomas for seeing is believing...Don't just tell me the TRUTH, show me the PROOF...