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
-Incline Bench Press
-Tricep & Chest machines (don't know names)
Tuesday: Back, Biceps & Abs
-Bent Dumbbell row
-Wide Grip Pull up
-Back Machine (don't know name)
-Standing barbell curl
-Seated Dumbbell curl
-Ab Machine (don't know name)
Thursday: Quads & Hamstrings
-Seated Calf raise
-Standing Calf raise
Friday: Shoulders & Forearms
-Shoulder machine (don't know name)
-Seated dumbbell press
-Dumbbell lateral raise
-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?!
12-15-2012, 06:07 AM #1
How does this Workout routine look for BULKING UP? (Ectomorph)
12-15-2012, 06:20 AM #2
- Join Date: Jan 2008
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12-15-2012, 06:29 AM #3
12-15-2012, 06:54 AM #4
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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:
Jim Wendler's 5 3 1(has bodybuilding templates):
Wend'er's 5 3 1 Boring But Big Challenge:
12-15-2012, 07:00 AM #5* Skinny to non skinny transformation crew * - I am gonna effin nail this
02-25-2013, 05:11 AM #6
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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