some pointers please

[beginnerbb]

could some people with a fair amount of experience who have built good physiques naturally with no steroid use give me some pointers on what kind of routines you used, ie how many times a week did you train each muscle group, number of reps, as much detail as possible please. Especially interested in naturally ectomorphic people.

 

[ceazur]

Well first off sir, your going to have to tell us all your info. Height, weight, goals, bf%, experience etc... I mean I can give you a elite workout that I can't even handle due to my lack of experience with weight lifting. So be more specific. And try researching peoples journals and different post to see what other guys have asked about recently that can benefit you.

 

[beginnerbb]

sorry, im 5'10'' approx 154lbs and approx 14% bf. I have about 6 months experience and my goals are to pack on as much size as possible whilst gaining some strength

 

[Perdido]

You should be asking what we are eating.

 

[Scarface30]

First off, if you're looking for a "natural" physique, that's going to come directly from your diet. Try all the different routines you want, you wont build the physique you want without the proper diet.

I'm not saying a properly setup routine means nothing, just that a proper diet will get you further.

 

[FMJ]

^ this.
Plus you forgot to tell us your age?

 

[ceazur]

First off, if you're looking for a "natural" physique, that's going to come directly from your diet. Try all the different routines you want, you wont build the physique you want without the proper diet.

I'm not saying a properly setup routine means nothing, just that a proper diet will get you further.

Exactly.. Your diet is 90% and your workout is 8%.. The other 2% is metabolism

 

[Phineas]

Exactly.. Your diet is 90% and your workout is 8%.. The other 2% is metabolism

You're numbers are a bit off. There's also 6% that comes from swinging DBs on arm curls and another 12% that comes from wearing tapout shirts.

That's the secret to muscle development.

 

[Hubauer]

Hey man, I used to be a hardgainer (hopefully I don't still fit into that category) but I started gaining weight when I was doing high intensity training. Not saying its for everyone, but you'll only be in the gym 2 or 3 days a week, and your body will have alot of time to recover.

Plus, you've got to eat ALOT. Maybe around 3000 calories in a day, more or less depending on how you gain. Send me a message if you want a sample workout and diet.

 

[ceazur]

You're numbers are a bit off. There's also 6% that comes from swinging DBs on arm curls and another 12% that comes from wearing tapout shirts.

That's the secret to muscle development.

HahaAha.! I knew I was missing something

 

[ceazur]

Hey man, I used to be a hardgainer (hopefully I don't still fit into that category) but I started gaining weight when I was doing high intensity training. Not saying its for everyone, but you'll only be in the gym 2 or 3 days a week, and your body will have alot of time to recover.

Plus, you've got to eat ALOT. Maybe around 3000 calories in a day, more or less depending on how you gain. Send me a message if you want a sample workout and diet.

You gained doing HIIT? That's weird, when I think of HIIT I think of losing weight. None the less, it's what works for you. Calories (Diet) is where your gains come from, and HIIT is primarily used for burning more calories. So that's why I say I think of losing weight.

 

[Hubauer]

HIIT is high intensity interval training
HIT is high intensity training
The latter is just using less volume and more weight than a normal workout, you should give it a try... I really enjoy it

 

[Scarface30]

Hey man, I used to be a hardgainer (hopefully I don't still fit into that category) but I started gaining weight when I was doing high intensity training. Not saying its for everyone, but you'll only be in the gym 2 or 3 days a week, and your body will have alot of time to recover.

Plus, you've got to eat ALOT. Maybe around 3000 calories in a day, more or less depending on how you gain. Send me a message if you want a sample workout and diet.

You gained doing HIIT? That's weird, when I think of HIIT I think of losing weight. None the less, it's what works for you. Calories (Diet) is where your gains come from, and HIIT is primarily used for burning more calories. So that's why I say I think of losing weight.

I think he means HIT and not High Intensity Interval Training (HIIT).

High intensity training - Wikipedia, the free encyclopedia

I'm not saying I go to wiki to look up training techniques, however, I just Googled "HIT training" and that was the first thing that came up. Just to give you an idea.

A lot of people around here swear by HIT workouts, check out the journals by Gaz, ArchAngel, Yellowmoomba, etc.. for some examples of intense training.

 

[ceazur]

HIIT is high intensity interval training
HIT is high intensity training
The latter is just using less volume and more weight than a normal workout, you should give it a try... I really enjoy it

Oh schooled! My fault man. I didn't read thoroughly.

 

[beginnerbb]

what HIT routine did you use? and as for food i dont think its that bad, its not perfect but its ok i get approx 1g of protein for each lb and approx 3000 cal per day from mainly complex carbs and healthy fats. My age is 24 for whoever was asking. Its your routine that provides the stimulus so just wondering what people have found the most effective, and is periodization REALLY necassary?

 

[Built]

beginner, are you gaining on your current calories?

 

[touseef123]

Thanks..

 

[beginnerbb]

beginner, are you gaining on your current calories?

i was, but im not anymore, but i have put on THAT much weight i have put on in total over the 6 months maybe 3/4 of a stone to a stone. Was thinking about doing a new routine, just confused about how many times a week, rep ranges etc was thinking of doing DC training for a while?

 

[Built]

i was, but im not anymore, but i have put on THAT much weight i have put on in total over the 6 months maybe 3/4 of a stone to a stone. Was thinking about doing a new routine, just confused about how many times a week, rep ranges etc was thinking of doing DC training for a while?

Are you asking how to gain weight? Because that part is not your routine - that's your diet. You will need to eat more.

A stone is 14 lbs, right? You've basically put on 2 lbs a month for the last six months, and now you are not gaining at all. This means whatever you are currently eating is your new "maintenance". To continue to gain, increase your current intake. Easiest: add four tablespoons (two ounces, basically a generous shot-glass) of olive oil a day to your diet. This will boost both your calories, and possibly even your testosterone production.

DC would be an excellent addition to this regime, but without the extra calories, nothing will add weight to your body.

Thermodynamics: it's not just a good idea - it's the law.

 

[Phineas]

Thermodynamics: it's not just a good idea - it's the law.

And, knowing is half the battle!

 

[beginnerbb]

thats fair enough, if i eat a bit more do you think something like DC will be good for someone who finds it quite tough to put on muscle?

 

[Built]

You don't have a tough time putting on muscle - you just aren't eating enough.

Humour me - go to the link in my sig on "getting started" and get back to us with your current macros. (This will make sense once you read the link, and keep going, I talk about cutting first, then bulking but it's the same process)

 

[beginnerbb]

not true i dont eat enough, i have lately started putting on some fat, therefore must be calorie surplus? i just think my body has got used to my routine?

 

[Built]

Could I trouble you to describe, in detail (lifts, reps, sets, weight lifted) your routine?

 

[beginnerbb]

this is what i was doing:

day 1
chest/tri/shoulders
bench press 3 x 5-8 reps
db fly 3 x 5-8
bb military press 3 x 5-8
french press 3 x 5-8

day 2
rest

day 3
back/bi
pullups 3 sets as many as i can do
bb row 3 x 5-8
straight leg dl 3 x5-8
bicep curl 3 x 5-8

day 4 rest

day 5
legs
squats 3 x 5-8
lunges 3 x 5-8
calf raises 3 x 5-8

day 6 and 7
rest

thinking of going to a routine where i do each muscle group twice a week, i dont think the amount i do for each group warrants 7 days off?

 

[Built]

Well that's not a bad programme at all - you're doing heavy compounds, squats, chins, deads... I might suggest switching from straight leg deads to off the floor dead and or Romanian deads, but you've been on the right path, for sure.

How about a four-day split that hits everything twice (ish)?

Had a look at my split? Got Built? » Baby Got Back

 

[beginnerbb]

is it possible for your body to get so used to something it just no longer adapts? i dont feel like i need 7 days rest between each workout so im considering hitting each muscle group every 4 days or so

 

[Hubauer]

Hey man, here's the workout I gained some weight on. It has an A and B workout so for the first week, you could do A on monday and friday, B on wednesday. Just reverse that for the next week.

Workout A - Push
Leg extension 1x8-10
Bench or DB press 1x8-10
Leg Press or squat 1x8-10
Smith machine military press 1x8-10
Calf raise (seated or standing) 1x8-10
Tricep cable extension 1x8-10

Workout B - Pull
Wide grip pulldown 1x8-10
Hamstring curl 1x8-10
Barbell or DB row 1x8-10
Barbell or DB curl 1x8-10
Barbell or DB shrug 1x8-10

Here's the deal, you have to take your sets to complete failure. Also, before each set, you should perform one warm up set with approximately half the weight you use for your working set. However, do not take that set to failure.
There are also other techniques you can incorporate, such as negative reps or drop sets. If you have any questions, let me know.

 

[juggernaut]

I'm not a fan of either HIT or DC training; while I saw some results with both protocols, nothing-absolutely nothing gave me the type of quality gains that Built's BGB protocol gave me. I've put several clients on it, from endo to ecto and all of them have seen results. Her program flat out works and her methodologies are intelligently thought out. Listen to everything she says and you will see your hard work pay off.