First, thanks in advance to anyone that replies. Thanks also to Jodi over in the nutrition department (heh, this place is like a mall) I now have a meal plan she personally approved, giving me a fairly balanced 2284 calories a day. Before you start pulling your hair - I'm barely squeaking into the 5'7 range, and I'm only 130 pounds - so for a guy of my build, that's 18 calories per pound, which is at the top of the reccommendation for mass gaining.
Regardless, this is my workout - split and exercises. It's sort of a mash of GoPro's workout, balanced with what my gym actually has available, and the exercises I'm most comfortable with.
Mon: chest/shoulders
Tues: Off
Wed: back/abs
Thurs: Off
Fri: bis/tris
sat: Off
sun: Off
Chest: -dumbell bench press = 3 x 4-6
-dumbell incline press = 3 x 4-6
-dumbell Decline press = 2 x 4-6
-Dumbell fly = 1-2x 4-6 (Alternate in instead of regular bench )
Shoulders: - Military Press = 3 x 4-6
- Barbell Upright Row = 3x 4-6
- Barbell Row (to neck with elbows out)
Back: Seated Row 2/3x set 4-6 (?)
Dumbell Row 2x 10-12
Rear/Front Pulldown 2/3x 6-8
Dumbell shrug 2/3x 6-8
Dumbell Internal/External Rotation 2x 6-8
Arms:
-E-Z Bar curl... 2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...3 x 4-6
-single arm dumbell extension...1-2 x 4-6
More or less, considering I'm using heavy weights, and largely going for smaller number of reps, I simply need to know if this looks like a comprehensive program for gaining mass. I know there's no leg day, but I have sports commitments that more or less prevent me from beating my legs to a pulp in the gym.
Am I missing exercising a body part to its fullest potential, or am I over-training with too many sets per muscle?
The only "modification" that really ever happens is the attempt to do a heavier weight the next time - I don't modify the exercises that much as the gym I hit is mostly free weights, and fairly few cables/machines (though there are a couple).
Is this going to get me anywhere is the bottom line question, and is there a time frame I should guage myself by.
Cheers
Note: I did drop cardio, as Jodi and a couple of others mentioned that cardio may be counter-productive to mass building. Seems logical to me, especially for an ectomorph like myself.
Regardless, this is my workout - split and exercises. It's sort of a mash of GoPro's workout, balanced with what my gym actually has available, and the exercises I'm most comfortable with.
Mon: chest/shoulders
Tues: Off
Wed: back/abs
Thurs: Off
Fri: bis/tris
sat: Off
sun: Off
Chest: -dumbell bench press = 3 x 4-6
-dumbell incline press = 3 x 4-6
-dumbell Decline press = 2 x 4-6
-Dumbell fly = 1-2x 4-6 (Alternate in instead of regular bench )
Shoulders: - Military Press = 3 x 4-6
- Barbell Upright Row = 3x 4-6
- Barbell Row (to neck with elbows out)
Back: Seated Row 2/3x set 4-6 (?)
Dumbell Row 2x 10-12
Rear/Front Pulldown 2/3x 6-8
Dumbell shrug 2/3x 6-8
Dumbell Internal/External Rotation 2x 6-8
Arms:
-E-Z Bar curl... 2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...3 x 4-6
-single arm dumbell extension...1-2 x 4-6
More or less, considering I'm using heavy weights, and largely going for smaller number of reps, I simply need to know if this looks like a comprehensive program for gaining mass. I know there's no leg day, but I have sports commitments that more or less prevent me from beating my legs to a pulp in the gym.
Am I missing exercising a body part to its fullest potential, or am I over-training with too many sets per muscle?
The only "modification" that really ever happens is the attempt to do a heavier weight the next time - I don't modify the exercises that much as the gym I hit is mostly free weights, and fairly few cables/machines (though there are a couple).
Is this going to get me anywhere is the bottom line question, and is there a time frame I should guage myself by.
Cheers
Note: I did drop cardio, as Jodi and a couple of others mentioned that cardio may be counter-productive to mass building. Seems logical to me, especially for an ectomorph like myself.