Hi, I have never had professional advice on developing an ideal workout routine, so I figured here would be a good place to start! I am a naturally skinny dude, so building mass is my main goal. I am currently 18 yrs old, 5'10", ~150 lbs. My self-devised workout basically consists of alternating days of 1. chest/shoulders/tris/traps and 2. abs/biceps/back. Now, after browsing some threads on this site, I have realized that I need to make a lot of changes to maximize my results, but I just don't know where to start! Any opinions would be greatly appreciated.
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Ectomorph need tips on improving routine
What you will figure out if you keep at this thing, is that everyone respond to everything differently. I'm was/am a naturally skinny guy... I respond to a high rep/high intesity workout better then the heavy weight stuff. Within that I respond to a incline bench better the a db or flat press.
i eat breads I get fat. I eat pasta no problem
i drink glutimine I get stomach issues, creatine no issues.
my point is that no one is going to be able to tell you for sure what's going to work. Do some research and experiment until you find what works for you.
Hardcore Bulking Training – Part 2
Don't get too caught up in the routine, but yours needs work. Must be balanced, NEEDS LEG WORK. The routine above is a generic example of what you should be doing. There are SO many variables. You could even look at some full body workouts to start with and transition to a split routine. I like to hit all bodyparts once a week and keep it as simple as possible.
Don't get too caught up in the routine, but yours needs work. Must be balanced, NEEDS LEG WORK. The routine above is a generic example of what you should be doing. There are SO many variables. You could even look at some full body workouts to start with and transition to a split routine. I like to hit all bodyparts once a week and keep it as simple as possible.
muscleicon
Registered
Both of the Bros are exactly right. Research, trial and error and find what works for you. AND WORK LEGS!! The workout EBN referenced would be a good oultine to start your own. Good Luck
Thank you guys for some very helpful constructive criticism! I should have mentioned that I do perform some leg presses and calf raises on biceps/back day, but without the intensity I devote to upper body work. Thank you especially for the "Hardcore Bulking Training" article, which seems to be perfect for my situation.
Work on diet and form everything else will fall in line, with time and trial and error.
Kenny Croxdale
Registered
Ectomporphs
Your body type determines how you respond best to training and diet.
Ectomorphs are skinny guys. This group has a hard time gaining weight due to their high metabolism.
That means you are going to have to consuming more calories.
Three Day Recall Diet
You need to determine how many calories you consume a day. This is best done by keeping a three day diary of what you consume.
You add all three days up and then divide by 3 to find out what you average daily intake is.
Increase Caloric Intake
Then you need to increase you daily intake by at least 500 calories a day.
Diet Plan
You need a diet plan just as you do a training plan. You need to conume something, a snack or beverage, about every three hours.
Training Program
Ectomorphs respond better to short intense training sessions. That means you program need 40-60 minutes.
Three strength training workout a week works.
Compound Exercises
To gain weight you need to focus on the largest muscle groups with compound exercises. Compound exercises being those that work a lot of muscle groups at one time.
1) Legs: Squats, Step Ups, Leg Press, Deadlifts. Pick one.
2) Chest: Bench Press, Incline Press, Delcine Press. Pick one.
3) Lats: Lat Pulldowns, Bent Over Rows. Pick one.
4) Abs: Sit Ups, Leg Lifts, Planks. Pick one.
Arm Work
Since the arms are the smallest muscle group in compound pulling and pushing movement, they get enough work. Thus, in a bench press the triceps give out first. The same with biceps in lat pulldowns.
So, don't worry about training arms. They are being worked.
Sets & Repetitions
Ectomorphs respond better to moderate to high repetition ranges, 8-15 reps per set.
Three to four set per exercise is enough.
Program Example
1) Leg Press: 3 Sets X 8-15 Repetitions
2) Lat Pulldowns: 3 Sets X 8-15 Repetitions
3) Bench Press: 3 Sets X 8-15 Repetitions
4) Sit Ups: 3 Sets X 8-15 Repetitions.
That is it.
Pre Workout
Consume something before your workout.
Post Workout
This is a MUST. You need to consume something that contains a simple (high glycemic index carbohydrate) with protein immediately after your workout.
Chocolate Milk
Chocolate milk is one of the simpliest.
Metabolism
Ectomorphs have a hard time gaining weight. That means do NOTING more than your training session.
In other words eleminate all other activites. You want to conserve those calories to make muscle.
Kenny Croxdale
