Ectomorph been training for 5 years but hasn't gained a single pound. Help!

[dave1211]

as the title says, I've been gyming since 18 but I have been
Unable to put on a single pound.

My routine is as follows:

3 days a week

Sunday ( back/calves)

Chin ups
Bent over rows machine
Calf raises

Tuesday (chest and biceps)

Flat bench press
Incline bench press
Bicep curls

Thursday (legs and shoulders)

Leg extensions
Leg press
Shrugs

I've been struggling with the diet part, I have weight
Gainers and lots of milk and peanut butter but many times
A week I get gas/bloating problems and then I eat less.
Any of u brags face this problem?

Any advice would be appreciated, thanks in advance.

[lakers4sh0]

Eat

[HeidiDynamite]

This may help: http://www.muscleforlife.com/the-har...muscle-growth/

[ContrarianIndi]

[Strangelydrunk]

Eat

More

[Astyanax]

Ectomorph checking in. You're routine is a little...lacking. You have no squats, no deadlifts, no clean+jerk, no overhead press, nothing for delts.

Looks like none of your body parts are getting enough volume. 3 days a week is not enough.

Find a better split, do more volume, more intensity, do both low rep-high weight, and higher reps (8-15) with moderate weight, short rest periods between sets, supersets.

I was in the same boat as you, but ^that approach has been working for me.

[truth223]

Your routine sucks

[wampa]

strong routine

[MrDerickBeast]

Poor excuses *******. Im an ecto aswell and went from 140-160 in 3 months. You only do 3 exercises and only workout 3 days a week and expect to make gains? You aint doing chit *******, your workout probably last like 15 min ...

Train 6 days a week and do 5 exercises per MUSCLE and you will put on size. thats what I do and gaining ez

[Xzorroth]

Try exercising? you are doing 2 exercises for major groups and one for minor groups.... unless you are doing 6-8 sets of each, your volume is laughably low.

I generally do 3 or 4 exercises per muscle group.

You could do 3 days a week if you had enough volume, but 4 days a week is much more managable, 5 days a week if you are trying to hit legs twice per week and not burnout too fast.

4 days a week

chest/bis/shoulders 2x per week
back/tris/legs 2x per week

you hit everything twice per week. try to do 2 core exercises of 3 or 4 sets twice a week as well.

option B no "days per week" just go 3 days on 1 or 2 days off

chest/bis
back/tris
legs/core

add shoulders to one of these days, probably legs/core day is your best bet since you will probably not want shot shoulders on back day.

[nvrstopworking]

Poor excuses *******. Im an ecto aswell and went from 140-160 in 3 months. You only do 3 exercises and only workout 3 days a week and expect to make gains? You aint doing chit *******, your workout probably last like 15 min ...

Train 6 days a week and do 5 exercises per MUSCLE and you will put on size. thats what I do and gaining ez

This. And for God's sakes eat more REAL FOOD and not just shakes, milk and PB. Get some chicken in there... salmon... beef.... etc.

There's no reason you shouldn't be able to put on 10-20lbs easily with some work. Miscing for 8 hrs/day while drinking cokes and skipping meals isn't going to cut it son.

[dave1211]

Try exercising? you are doing 2 exercises for major groups and one for minor groups.... unless you are doing 6-8 sets of each, your volume is laughably low.

I generally do 3 or 4 exercises per muscle group.

You could do 3 days a week if you had enough volume, but 4 days a week is much more managable, 5 days a week if you are trying to hit legs twice per week and not burnout too fast.

4 days a week

chest/bis/shoulders 2x per week
back/tris/legs 2x per week

you hit everything twice per week. try to do 2 core exercises of 3 or 4 sets twice a week as well.

option B no "days per week" just go 3 days on 1 or 2 days off

chest/bis
back/tris
legs/core

add shoulders to one of these days, probably legs/core day is your best bet since you will probably not want shot shoulders on back day.

What extra exercises should I add?

[Vagineer]

dat routine tho
ur not stimulating enough muscle fibers
MORE VOLUMEEEEEE

[dave1211]

Poor excuses *******. Im an ecto aswell and went from 140-160 in 3 months. You only do 3 exercises and only workout 3 days a week and expect to make gains? You aint doing chit *******, your workout probably last like 15 min ...

Train 6 days a week and do 5 exercises per MUSCLE and you will put on size. thats what I do and gaining ez

Thanks for your post, I thought the exercises I was doing were enough coz they mainly target the main muscles groups. In scared of screwing up my back so I don't squat or deadlift. Could you give me a list of exercises you do that I could add to my routine

[mommaofobama]

What's your height, weight, and lifts?

Your workout is bad. As the guy above said, you're not working about a third of your body, and volume is really low.

Unless you're on that Ethiopia time and are truly malnourished or you have a pathological hatred for food, eating more will just make you fat.

[BenchWellington]

Gas & bloating, you could be lactose intolerant, try cutting out the milk and see how that goes.

Also, pick up some digestive enzymes & probiotics if you are still having trouble digesting proteins.

[Nirol]

1: eat more
2: eat more
3: get on an actual lifting program that will build muscles, and not the whimpy one you are on.

There are no one who cannot gain muscles, it is simply because they do not eat enough and in some cases like yours, are on an ineffective program

[EoR]

Well I am an ecto, and most of your exercises are useless. You want to gain mass everywhere? Do powerlifting or a ppl routine. Cover horizontal, vertical and angled compound movements. Then add in lots of bodyweight exercises and maybe some dynamic Olympic movements. Sleep as much as you can, make sure to rest, eat clean and a lot. Mass will kick in if you actually do a proper routine and not ****ty isolation exercises.

Here's a list of exercises I like to do. Rep range, mix it up anywhere from 5-30, dead serious. All you need is a barbell, some plates, dumbbell bar and a simple bench.

Include variations e.g. no squat rack, do front squats or reverse squats.
Deadlifts
Squats
Bench Press
Incline Press
Overheard Press With Cleans
Powercleans
Chin-ups/Pull-ups
Dips
Upright rows - they are fine if done properly
Bench Pulls
Bent Over Rows

If you still want some isolation superset some stuff in like hammer curls with some of the compounds. Only isolation I really like are hammer curls and OH extensions but throw in some more if you get bored. Some days you could just pick 2-3, some days pick 6 exercises, superset some, or for some go heavy and take longer breaks etc. That's a very basic breakdown of a solid routine that will work. And when you see people with **** torsos and huge arms you'll thank me. PPL makes you grow everywhere.

If you cbf'd doing a major work out you can do some simple **** in your living room to help. Stretches, dips on a coffee table or any surface, push-ups, incline push ups on a table, reverse pulls using 1 or 2 chairs, air squats or lunges and superset those with a 20-30 rep range and be done in about 15min.

[nutsy54]

http://forum.bodybuilding.com/forumdisplay.php?f=8

[phillyfreak7]

Eat is the only answer.

[VinnyPazRules]

as the title says, I've been gyming since 18 but I have been
Unable to put on a single pound.

My routine is as follows:

3 days a week

Sunday ( back/calves)

Chin ups
Bent over rows machine
Calf raises

Tuesday (chest and biceps)

Flat bench press
Incline bench press
Bicep curls

Thursday (legs and shoulders)

Leg extensions
Leg press
Shrugs

I've been struggling with the diet part, I have weight
Gainers and lots of milk and peanut butter but many times
A week I get gas/bloating problems and then I eat less.
Any of u brags face this problem?

Any advice would be appreciated, thanks in advance.

U call that a training routine? Most peoples warm ups are harder then that

[eod8989]

Ectomorph checking in. You're routine is a little...lacking. You have no squats, no deadlifts, no clean+jerk, no overhead press, nothing for delts.

Looks like none of your body parts are getting enough volume. 3 days a week is not enough.

Find a better split, do more volume, more intensity, do both low rep-high weight, and higher reps (8-15) with moderate weight, short rest periods between sets, supersets.

I was in the same boat as you, but ^that approach has been working for me.

You dont have to do squats and dead lifts to get big lol

[timmyatkins]

Everyone calling out his routine but the fact is he hasn't gained any weight, if his routine sucked he would still gain weight, albeit mostly fat.

Unless I've missed something ITT the OP doesn't say how many sets he is doing. Doing two exercises is fine if he is still doing the same total volume, not much different to a typical bro split (one body part per week).

OP if I am wanting to gain weight and nothing is happening after a few weeks I would up my calories. Simple as that my friend, eat more.

Edit: Im not endorsing one body part per week, I do PPL-PPL-OFF.

[Carbon7197]

Eat

^^^

[ShredKunt]

LOL @ ectomorphs who waste time lifting srs

Zyzz Brah!

[GymcelIncel]

Ectomorph checking in. You're routine is a little...lacking. You have no squats, no deadlifts, no clean+jerk, no overhead press, nothing for delts.

Looks like none of your body parts are getting enough volume. 3 days a week is not enough.

Find a better split, do more volume, more intensity, do both low rep-high weight, and higher reps (8-15) with moderate weight, short rest periods between sets, supersets.

I was in the same boat as you, but ^that approach has been working for me.

Lol'd at clean+jerk

[dhawkeye1980]

Lmao what are you in the gym for 20min? 3 exercises that are completely random and wonders why he cant gain weight. Bro i was just in the gym doing back/biceps/legs for almost 2 hours.

[Poptartgainz]

Well you could start by actually lifting. Then eat like a muthafuarker

[dave1211]

Everyone calling out his routine but the fact is he hasn't gained any weight, if his routine sucked he would still gain weight, albeit mostly fat.

Unless I've missed something ITT the OP doesn't say how many sets he is doing. Doing two exercises is fine if he is still doing the same total volume, not much different to a typical bro split (one body part per week).

OP if I am wanting to gain weight and nothing is happening after a few weeks I would up my calories. Simple as that my friend, eat more.

I do 3 x 10 per excercise brah

[Gaueko]

I do 3 x 10 per excercise brah

Lol. Start lifting srsly and eat more