Not sure about my split

[ecto09]

I'm an ectomorph and it is extremely hard to gain weight for me. I understand i need to eat a sh*t ton and all that but my main concern is how often i should be training. I have heard that ectomorphs take a lot longer to recover than mesos or endos so would something like this work?

day 1: chest, tris, shoulders
day 2: legs, abs
day 3: back, bis, traps, forearms
day 4: rest
day 5: rest
day 6: repeat?

[Supersayian1997]

you should add lats to your training program otherwise its fine if u feel the doms u may rest 1more day...if ur a beginner u m8 consider doing a full body workout on alt. days...lats r really imp fr the v
ps doms delayed onset muscle soreness

[ecto09]

you should add lats to your training program otherwise its fine if u feel the doms u may rest 1more day...if ur a beginner u m8 consider doing a full body workout on alt. days...lats r really imp fr the v
ps doms delayed onset muscle soreness

Yea i would do lats with back. But ive been lifting for about 5 months now but ive always done 4-5 day splits which seemed to work in the beginning but now i'm not really getting stronger and i think it is due to overtraining? Then i read from various websites that ectomorphs need more recovery time so that backs up my theory. Maybe i will try the 3 day full body routine, thanks for the reply.

[brendan0076]

OP ditch the splits and go to full body training, you will get much better results and your body symmetry will thank you. Also stop thinking about the fact your an ectomorph, just eat more.

[bravo96]

OP ditch the splits and go to full body training, you will get much better results and your body symmetry will thank you. Also stop thinking about the fact your an ectomorph, just eat more.

how does training full body automatically make on more symmetrical?

[Arathor]

I have heard that ectomorphs take a lot longer to recover than mesos or endos

Not true.

[krysix]

If you are ectomorph you just have to eat more than mesos and endos. And I agree that you should do full body or upper/lower.

[sxesniper]

point 1 not sure why that goes is asking about working lats, they are part of your back routine anyway so they should even be an issue.

point 2 3 x a week full body routine that is actually properly planned would probably give you the best results.

point 3 symmetry is something comes over time, your a beginner some muscle groups are gonna grow faster than others so dont stress. Your main objective right now is to step away from the keyboard and start pushing some weights.

[ecto09]

point 1 not sure why that goes is asking about working lats, they are part of your back routine anyway so they should even be an issue.

point 2 3 x a week full body routine that is actually properly planned would probably give you the best results.

point 3 symmetry is something comes over time, your a beginner some muscle groups are gonna grow faster than others so dont stress. Your main objective right now is to step away from the keyboard and start pushing some weights.

Do you have any examples of a properly planned 3 day routine?

[Jfern689]

Monday- Chest & Back
Tuesday- Legs & Abs
Wednesday- Off
Thursday- Shoulders & Traps
Friday- Biceps & Triceps
Saturday- Off
Sunday- Off

[sxesniper]

Ok this is fullbody but you start with your main bodypart and do 5x5 for that and other bodyparts are 3x10.

monday: chest
flat bench 5x5
incline bench 5x5
squat 3x10
deadlift3x10
OHP 3x10
barbell curl 3x10
tricep db overhead ext 3x10

wed: back
deadlift 5x5
bent over row 5x5
squat 3x10
side lateral raise 3x10
db incline press 3x10
tricep pushdown 3x10
db standing curl 3x10

fri: legs
squats 5x5
stiffleg deadlift 5x5
flat bench 3x10
pull ups 3 sets weighted or not
rear delt work 3x10
preacher curl 3x10
dips weighted or not 3sets

[ecto09]

Ok this is fullbody but you start with your main bodypart and do 5x5 for that and other bodyparts are 3x10.

monday: chest
flat bench 5x5
incline bench 5x5
squat 3x10
deadlift3x10
OHP 3x10
barbell curl 3x10
tricep db overhead ext 3x10

wed: back
deadlift 5x5
bent over row 5x5
squat 3x10
side lateral raise 3x10
db incline press 3x10
tricep pushdown 3x10
db standing curl 3x10

fri: legs
squats 5x5
stiffleg deadlift 5x5
flat bench 3x10
pull ups 3 sets weighted or not
rear delt work 3x10
preacher curl 3x10
dips weighted or not 3sets

Looks pretty good, thanks

[jaredanthony]

I've never once heard pros or experienced fitness stars refer to body types for any reason at all. Do a 4 day split, backs and legs have their own day. If you're not sore don't rest. Switch up from 3 Rep sets to 25 Rep sets. TRACK YOUR PROGRESS WITH EVERYTHING!!! add SMALL AMOUNTS of weight bi or tri weekly. Strength takes PATIENCE. You HAVE TO USE STRATEGY. This answer is so general I don't even want to post it. Stop worrying about your body type (and genetics) AND PAY ATTENTION TO HOW YOU RESPOND INDIVIDUALLY !!! EVERYTHING makes a difference with strength and fitness. Use your brain, plan, be patient and most of all end your workouts PUMPED CHALK FULL OF BLOOD.

[brendan0076]

how does training full body automatically make on more symmetrical?

Because most are centered around the core lifts rather then useless 'pump' exercises. When i was on a split my arms and shoulders where overdeveloped and my legs sucked. When i moved to full body training squating 3x a week my body is much more symmetrical and aesthetic looking. imo putting more emphasis on legs over upper body make you look much more aesthetic (for me anyway cause im 6ft+)

[GinjaNinja85]

Looks pretty good, thanks

It's actually shocking. Far too much pressing and far too little pulling. Deadlifting setup is awful. Read the stickies.

So much bad advice in this thread.

[sxesniper]

How is the deadlifting set up awful, your only going heavy one day a week, the other times you are only using a small percent of your max just to keep the body going. I never said this was a master plan he just asked for an example. Thats what this is just an example i wrote on here in 2 minutes sorry it wasnt some stickied plan.

[GinjaNinja85]

How is the deadlifting set up awful, your only going heavy one day a week, the other times you are only using a small percent of your max just to keep the body going. I never said this was a master plan he just asked for an example. Thats what this is just an example i wrote on here in 2 minutes sorry it wasnt some stickied plan.

I don't mean to come off a dick but I think he was considering following it. The thing with conventional deadlifts is they are predominantly a strength lift. 5 reps is good but if you don't qualify 5x5 with 'ramped to a top set' then he will go and do 5 straight sets and murder his back.

There are also much better movements for building mass which I assume was your intention with the 3x10 on Monday (not sure what 'keep your body going' means???). Back extensions are light enough that they won't screw with Wednesdays deadlift and they build good lower back mass. Stiff legs are great for hams and lower back but I don't think they fit the template you have. My concern was that he'd do what you wrote, and go and do his lower back some damage from all the work you listed. It's too much, even for a beginner.

[sxesniper]

Sure any variation of deadlift or lighter low back work could be used in this. I meant just keeping the same muscles working in some capacity foreach workout. Thats why even though i do a fullbody workout i still consider one day chest oriented, back oriented or leg oriented. As for OP just keep it basic and stick to your compound movements.

[GinjaNinja85]

Sure any variation of deadlift or lighter low back work could be used in this. I meant just keeping the same muscles working in some capacity foreach workout. Thats why even though i do a fullbody workout i still consider one day chest oriented, back oriented or leg oriented. As for OP just keep it basic and stick to your compound movements.

And your ratio of push : pull reps is about 2:1. Goodbye shoulders. Bin it dude, read the stickies.