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  1. #1
    Registered User VinumSabathi's Avatar
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    How does this Workout routine look for BULKING UP? (Ectomorph)

    Hey there,
    I am an extreme ectomorph (6'1 150 lbs) who has always had trouble putting on weight. Due to my current circumstances, I am going to be unemployed for the next few months. I figure it is an ideal time to make health my number one priority.

    I want to begin running 20-30 minutes, everyday. Going from a completely sedentary lifestyle to running daily has been difficult so far, but it really shows how desperately I need to get into shape. I know cardio is not recommended for bulking up, but I really want to improve my cardiovascular health. I've always messed around in the gym, but this will be the first time I seriously commit to a strict regime

    I am going to do weight training 4 days a week.

    Monday: Chest & Triceps
    -Bench Press
    -Incline Bench Press
    -Dumbbell Flys
    -French Press
    -Tricep & Chest machines (don't know names)
    -Push ups
    -Pull ups

    Tuesday: Back, Biceps & Abs
    -Bent Dumbbell row
    -Wide Grip Pull up
    -Back Machine (don't know name)
    -Standing barbell curl
    -Seated Dumbbell curl
    -Concentration curl
    -Ab Machine (don't know name)
    -Plank

    Thursday: Quads & Hamstrings
    -Squat
    -Deadlift
    -Seated Calf raise
    -Standing Calf raise
    -Leg extension
    -Lunge

    Friday: Shoulders & Forearms
    -Shoulder machine (don't know name)
    -Seated dumbbell press
    -Dumbbell lateral raise
    -Shrug
    -Military Press
    -Standing wrist curl
    -Barbell wrist curl

    Like I said.. I will start every day off with the 20-30 minutes cardio (7 days a week, regardless of whether or not I weight train). I am doing high weight, low reps. 3 sets of each. Along with eating more, do you think this is a good workout routine for a slim guy trying to put on some mass?

    Advice or suggestions?!
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  2. #2
    Road to Misc midcoastking33's Avatar
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    No, do a fb 3x a week, push/pull or upper/lower
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  3. #3
    Registered User VinumSabathi's Avatar
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    Originally Posted by midcoastking33 View Post
    No, do a fb 3x a week, push/pull or upper/lower
    Fb? This is my first time on a workout blog, I don't know the terminology
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  4. #4
    Registered User jgreystoke's Avatar
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    Originally Posted by VinumSabathi View Post
    Fb? This is my first time on a workout blog, I don't know the terminology
    You are a total novice.

    You know nothing about designing a program for building size and strength.

    You don't need a split. But when you do, a simple upper/lower is easiest to program.

    WHAT YOU DO NEED:

    1. A beginner program, based on:

    2. Big exercises like squat, bench, row, press, deadlift etc, with:

    3. Poundage progression, ie adding weight to the bar regularly for those big exercises. You have not being doing that or you'd be a lot stronger. And you must:

    4. Eat enough protein and calories to actually grow muscle. You have not being doing that or you'd be a lot bigger.

    I suggest All Pro's Simple Beginner Routine for the next year(10 cycles) if possible. You keep doing it for as long as you can add around 10% to the weights for the big exercises every 5 week cycle.

    When you are too strong progress on a beginner program, time to move to a program designed for guys beyond novice. At that stage, 5 3 1 is highly recommended.

    Ectomorph = undereater who hasn't been lifting heavy enough for big exercises for the last few years.

    I was 130lbs in school, college, and again in my forties(illness).
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=35

    Novices:

    Fierce 5:

    http://forum.bodybuilding.com/showthread.php?t=159678631


    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates):

    http://www.t-nation.com/workouts/531-how-to-build-pure-strength

    Would-be monsters:

    Wend'er's 5 3 1 Boring But Big Challenge:

    http://www.t-nation.com/workouts/boring-but-big-3-month-challenge
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  5. #5
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    Originally Posted by VinumSabathi View Post
    Hey there,
    I am an extreme ectomorph (6'1 150 lbs) who has always had trouble putting on weight. Due to my current circumstances, I am going to be unemployed for the next few months. I figure it is an ideal time to make health my number one priority.
    That right there is great attitude, something I don't see in a lot of people around me. Make the most of this time & give it your best shot

    As for your query regarding routine, jgreystoke's covered whatever you need to know to make a good start
    * Skinny to non skinny transformation crew * - I am gonna effin nail this
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  6. #6
    Registered User Snow3y's Avatar
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    Originally Posted by VinumSabathi View Post
    Hey there,
    I am an extreme ectomorph (6'1 150 lbs) who has always had trouble putting on weight. Due to my current circumstances, I am going to be unemployed for the next few months. I figure it is an ideal time to make health my number one priority.

    I want to begin running 20-30 minutes, everyday. Going from a completely sedentary lifestyle to running daily has been difficult so far, but it really shows how desperately I need to get into shape. I know cardio is not recommended for bulking up, but I really want to improve my cardiovascular health. I've always messed around in the gym, but this will be the first time I seriously commit to a strict regime

    I am going to do weight training 4 days a week.

    Monday: Chest & Triceps
    -Bench Press
    -Incline Bench Press
    -Dumbbell Flys
    -French Press
    -Tricep & Chest machines (don't know names)
    -Push ups
    -Pull ups

    Tuesday: Back, Biceps & Abs
    -Bent Dumbbell row
    -Wide Grip Pull up
    -Back Machine (don't know name)
    -Standing barbell curl
    -Seated Dumbbell curl
    -Concentration curl
    -Ab Machine (don't know name)
    -Plank

    Thursday: Quads & Hamstrings
    -Squat
    -Deadlift
    -Seated Calf raise
    -Standing Calf raise
    -Leg extension
    -Lunge

    Friday: Shoulders & Forearms
    -Shoulder machine (don't know name)
    -Seated dumbbell press
    -Dumbbell lateral raise
    -Shrug
    -Military Press
    -Standing wrist curl
    -Barbell wrist curl

    Like I said.. I will start every day off with the 20-30 minutes cardio (7 days a week, regardless of whether or not I weight train). I am doing high weight, low reps. 3 sets of each. Along with eating more, do you think this is a good workout routine for a slim guy trying to put on some mass?

    Advice or suggestions?!
    I know this is quite a late response but I feel it will help those who need the advice..

    To completely honest, as an ectomorph.. I would NOT do cardio while bulking, let alone everyday before workouts.. If you want to know my own personal reasoning for this..

    Secondly, I personally think you're over doing each muscle group. As an ecto, we can't take much strain on our little muscles for very long. This would mean do a max of ONE exercise of a max of 4 sets per muscle group. This means, for example, doing flyes, flat bench, incline bench and machine's on top of that would be a bit much. Rather do the above, without the machines.
    As for the random pullups on that day.. why are they there?
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