Compound everyday. Advice needed for ectomorph

[paofrrr]

Hi Guys! I'm fairly new here but I've been working out for 5 months now. I've been doing three full body workouts a week with rest days in between and been making some decent gains. But I'm thinking of switching to this program below for better gains:

Monday:
Barbell Squat
3-6 warm-up sets
Barbell Squat
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Barbell Squat
1 set to failure: 50% of 1RM

Tuesday
Barbell Incline Bench Press - Medium Grip
3-6 warm-up sets
Barbell Incline Bench Press - Medium Grip
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Barbell Incline Bench Press - Medium Grip Barbell
1 set to failure: 50% of 1RM

Wednesday:
Chest-Supported Row
3-6 warm-up sets
Chest-Supported Row
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Chest-Supported Row
1 set to failure: 50% of 1RM

Thursday:
Barbell Deadlift
3-6 warm-up sets
Barbell Deadlift
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Barbell Deadlift
1 set to failure: 50% of 1RM

Friday:
Clean and Press
3-6 warm-up sets
Clean and Press
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Clean and Press
1 set to failure: 50% of 1RM

Saturday:
Pullups
3-6 warm-up sets
Pullups
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Pullups
1 set to failure

Do you guys think this program will work for an ectomorph like me? Or will I just tire myself out.

[Dan3317]

That's a really odd program.

I highly recommend jumping on this one: http://forum.bodybuilding.com/showth...hp?t=159678631

[SandBB]

I highly recommend jumping on this one: http://forum.bodybuilding.com/showth...hp?t=159678631

^^^^

[paofrrr]

That's a really odd program.

I highly recommend jumping on this one:

I've been seeing this kind of program a lot. It must really work. Did you try this as well and were you an ecto as well sir?

[trifecta5700]

I've been seeing this kind of program a lot. It must really work. Did you try this as well and were you an ecto as well sir?

I don't like the word ectomorph, there's nothing scientific out there that even proves it exists. Eat and track your macros right.

[paofrrr]

I don't like the word ectomorph, there's nothing scientific out there that even proves it exists. Eat and track your macros right.

Hi. Yup, I see the dislike of the word "ecto" in these forums but I guess it helped understand more about my body type and yes been tracking the food I eat. I managed to gain 20 pounds in 5 months. A bit fast I know, but my metabolism is pretty fast as well, which is why I avoided the split routine.


I'll probably start on the fierce 5 program in next training session since a lot of people vouch for it. Can I have your opinion on my current workout, it's similar to fierce 5 but contains a bit more:


Stage 1 - Priming

During the first 2 weeks use only one set per exercise. During weeks 3-4, use 2 sets per exercise.

Start with a very light weight for each exercise. Get a good feel for exercise form. Add weight when you are able to hit the "rep minimum" for a given exercise.

Don't take big jumps in weight; instead take the smallest jump possible - generally 5 pounds per lift. Muscle building is a marathon, not a sprint. These small jumps will pay off very quickly.

You will be training 3 days per week:

Day 1 - Workout
Day 2 - Off
Day 3 - Workout
Day 4 - Off
Day 5 - Workout
Day 6 - Off
Day 7 - Off

Stage 1 - Priming
Workout
Exercise Sets Rep Minimum
Squat 1/2 10/10
Bench Press 1/2 10/10
Stiff Leg Deadlift 1/2 10/10
Seated Overhead Barbell Press 1/2 10/10
Bent Over Row 1/2 10/10
Skullcrushers 1/2 10/10
Pull Ups/Lat Pull Down 1/2 10/10
Dumbbell Curl 1/2 10/10
Leg Curl 1/2 10/10
Calf Raise 1/2 10/10
Sit Ups 1/2 10/10
Stage 2 - Building

Continue using the weights you left off with during the Priming stage. For any exercises you did not perform during the Priming stage, start with a light and conservative weight.

You will be working out 3 days a week, using the same schedule as you did during your first 4 weeks of training:

Day 1 - Workout A
Day 2 - Off
Day 3 - Workout B
Day 4 - Off
Day 5 - Workout C
Day 6 - Off
Day 7 - Off

Stage 2 - Building

Workout A

Exercise Sets Rep Minimum
Squat 3 8
Bench Press 3 8
Barbell Row 3 8
Seated Overhead Dumbbell Press 3 8
Leg Curl 3 10
Skullcushers 3 8
Dumbbell Curls 3 8
Standing Calf Raise 3 10
Weighted Sit Ups 3 15
Stage 2 - Building

Workout B

Exercise Sets Rep Minimum
Still Leg Deadlift 3 8
Leg Curls 3 10
Incline Dumbbell Flye 3 10
Pull Ups or Lat Pull Down 3 8
Bent Over Dumbbell Reverse Flyes 3 10
Cable Tricep Extension 3 8
Dumbbell Hammer Curl 3 8
Barbell Shrugs 3 10
Side Bends 3 15

Stage 2 - Building

Workout C
Exercise Sets Rep Minimum
Leg Press 3 15
Dumbbell Bench Press 3 8
One Arm Dumbbell Row 3 8
Seated Overhead Press 3 8
Leg Curls 3 10
Dips or Two Arm Seated Dumbbell Extensions 3 8
EZ Bar Preacher Curl 3 8
Seated Calf Raise 3 10
Cable Crunches or Planks 3 15/60 sec

I'm still in the Building Stage though. Your advice would be helpful guys.

[pegcity]

Seriously, look into Fierce 5, and follow the progression of the program. The results he's given people speak for themselves.

[jgreystoke]

Hi Guys! I'm fairly new here but I've been working out for 5 months now. I've been doing three full body workouts a week with rest days in between and been making some decent gains. But I'm thinking of switching to this program below for better gains:

Monday:
Barbell Squat
3-6 warm-up sets
Barbell Squat
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Barbell Squat
1 set to failure: 50% of 1RM

Tuesday
Barbell Incline Bench Press - Medium Grip
3-6 warm-up sets
Barbell Incline Bench Press - Medium Grip
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Barbell Incline Bench Press - Medium Grip Barbell
1 set to failure: 50% of 1RM

Wednesday:
Chest-Supported Row
3-6 warm-up sets
Chest-Supported Row
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Chest-Supported Row
1 set to failure: 50% of 1RM

Thursday:
Barbell Deadlift
3-6 warm-up sets
Barbell Deadlift
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Barbell Deadlift
1 set to failure: 50% of 1RM

Friday:
Clean and Press
3-6 warm-up sets
Clean and Press
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Clean and Press
1 set to failure: 50% of 1RM

Saturday:
Pullups
3-6 warm-up sets
Pullups
10 sets: 10, 10, 8, 8, 6, 6, 8, 8, 10, 10 reps
Pullups
1 set to failure

Do you guys think this program will work for an ectomorph like me? Or will I just tire myself out.

Yikes!

You don't need to do 17 sets for ANY exercise.

You don't need to do 10 worksets for ANY exercise.

You don't need to go to real failure for ANY exercise.

If you mean AMRAP.....as many reps as possible.......in decent form, then of course that is a good way to do a back off set. But you don't need ten worksets before that.

"Ectomorph" aka "Hardgainer" = undereater who doesn't use progressively increasing weight for enough reps for big exercises........


......for long enough to become strong enough to make a difference.

I recommend Fierce 5.

Your chosen exercises are really great, btw.

[Dan3317]

I've been seeing this kind of program a lot. It must really work. Did you try this as well and were you an ecto as well sir?

If I had to start lifting all over again, that program would be first choice getting back into it.

I didn't do this exact routine, as it wasn't around when I started lifting 7 years ago, I ran Starting Strength back then. Fierce 5 is superior in my opinion. I was pretty skinny when I started lifting as well, until I starting eating like my life depended on it.