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  1. #1
    Registered User Foosito's Avatar
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    Advice needed on workout routines (Confused as I read more)

    Hi guys,

    As a background I'm 32 but look like 27 because of my ectomorph body type (138 lbs). I like going to the gym and try to do at least min 4 days, 5 max to rest my body but I'm looking for advice in doing things differently.

    My local gym has coaches that provide workout routines and I'm currently following one of them. He gave me a 5 day (2 upper body, 3 leg) program with about 8-9 exercise a day and I end up training close to 2 hours (20m cardio included) as they are tough and I need about 1-2min to rest when I'm done with a set of reps. I could be wrong but I believe they might be a lot of sets per day and maybe I could be doing something different and more simple with better results.

    However, the more I read, the more I get confused based on different workout routines and I wanted to ask you recommendations based on your experience. I understand that for they to be working the best, I have to accompany with healthy eating and I'm willing to take care of that.

    Thanks in advance for your comments and recommendations.

    Edit: including Current Routine, tried to translates the best possible from Spanish to English
    Day 1 (Legs)
    Squats 3x10
    Seated Leg Press: 3x10
    Olympic Incline Leg Press: 3x10
    Leg Extension: 3x20
    Lunge: 3x10
    Leg Press: 3x10
    Calves: 4x50
    Hip Thrust: 3x15

    Day 2 (Back/Biceps)
    Assited Dips: 3x10
    Hyperextension: 3x15
    Deadlift: 3x10
    Pulldown: 3x10
    Rows: 3x8
    Vertical Row: 3x10
    Bar Curl: 3x10
    Preacher Curl: 3x10
    Hammer Curl: 3x10

    Day 3 (Back Part of Legs)
    Deadlift: 3x10
    Good Morning: 3x12
    Horizontal Curl: 3x10
    Curl (Seated): 3x10
    Lunge: 3x10
    Hip Trust: 3x15
    Calves: 4x50

    Day 4 (Shoulder/Chest/Triceps)
    Seated Push Press: 3x12
    Dumbell Lateral Raise: 3x12
    Bent Over Dumbell Lateral Raise: 4x20
    Horizontal Bench Press: 3x10
    Peck Fly: 3x10
    Incline Bench Press (machine): 3x10
    Bench Dip: 3x10
    Rope Tricep Pushdown: 3x15
    Rope Trcipe Front: 3x15
    Overhead Tricep Extension: 3x15

    Day 5 (Back part of Legs)
    Deadlift: 3x10
    Good Morning: 3x12
    Horizontal Curl: 3x10
    Curl (Seated): 3x10
    Lunge: 3x10
    Hip Trust: 3x15
    Calves: 4x50
    Last edited by Foosito; 01-15-2020 at 05:01 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    2 hours, 4-5 days/week is likely more than double what you should be doing. Post your routine if you want specific feedback, or read the stickies on the forum page to pick from ready-to-go routines.

    I didn't realize that most 32 year olds look drastically diff than 27 year olds, or that weight has anything to with it.
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  3. #3
    Registered User Foosito's Avatar
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    Originally Posted by air2fakie View Post
    2 hours, 4-5 days/week is likely more than double what you should be doing. Post your routine if you want specific feedback, or read the stickies on the forum page to pick from ready-to-go routines.

    I didn't realize that most 32 year olds look drastically diff than 27 year olds, or that weight has anything to with it.
    Updated with routine - what I try to mean with my age comment is that I wish I looked more grown vs looking like a teenager, hopefully getting more gains will help with that.
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  4. #4
    Registered User air2fakie's Avatar
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    Originally Posted by Foosito View Post
    Updated with routine - what I try to mean with my age comment is that I wish I looked more grown vs looking like a teenager, hopefully getting more gains will help with that.
    If it makes you feel better, in about 10 years you'll wish you still looked like a teenager.

    Your instincts are right - that's way too much volume at your level, a lot of unnecessary repetition of similar movements, and the order is off for some of them. Not much point trying to improve it. Read thru the stickies on the forum page and see if any of those routines are something you'd like to try. It'll seem like a LOT less work than what you do now, but you'll see better gains over what you're doing now.

    And you need to eat more if you want to put on weight, just as important as working out.
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  5. #5
    idk wtf I'm doin' ECGordyn's Avatar
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    That routine is way too much, and a waste of your time. Look up Stronglifts 5x5 and Candito linear, both free programs.
    Currently running a PHLU template:
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  6. #6
    Bands and chains FurtadoZ9's Avatar
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    Too much volume.

    Follow something that is 3x a week weight training, full body based. You can do small things on off days to satisfy your need to be in the gym more often if you'd wish.

    That will give you the best results at the moment.
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  7. #7
    Registered User TheShadowMan's Avatar
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    Did I read that right? 50 reps of calf raises for 4 sets each? What are you trying to accomplish with that? Destroying a muscle completely?
    Back to basics full body routine: https://pastebin.com/JzL371zp
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  8. #8
    Registered User Moose1389's Avatar
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    As everyone already said that is way too much volume....i would suggest fierce 5 novice routine its full body 3 days a week and will get you stronger than what you currently are.
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  9. #9
    Harsh Truth Distributor xsquid99's Avatar
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    Good lord that program is awful, whoever gave you that doesn't have the first clue and it shows in that disaster of a program they came up with. As others have suggested please use a proven, established program and follow it exactly as its written. A solid lifting program should take you no more than about an hour to accomplish, and as a beginner you can do a 3-day a week full body program (Mon-Wed-Fri) and see excellent progress provided you you follow it as written and you make sure you nutrition is in check (at least 0.8g of protein per lb of bodyweight daily).

    Also, you're not an ectomorph (body somatotypes were debunked a lot time ago). "Ectomorph" is just code for an underdeveloped undereater.
    All it takes is consistency, effort, proper nutrition, good programming, and TIME.
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  10. #10
    Registered User nemLifts's Avatar
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    Originally Posted by ECGordyn View Post
    That routine is way too much, and a waste of your time. Look up Stronglifts 5x5 and Candito linear, both free programs.
    These. You'll spend just about as much time as you need to in the gym for the first few weeks then things will pick up. Best of all, it's a 3 day a week commitment. Every possible question you can have is answered on the website (at least for stronglifts 5x5).
    The only way to do something is to do it
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  11. #11
    WOATbrah of peace :) sooby's Avatar
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    yeah that routine is pretty bad and 70% of it unnecessary. Not sure why it has you literally doing more than double the volume for your hamstrings than quads. Alot of fluff in the routine and your chest/back/quads could probably do better with more than 1x training. Lol @ doing 2 different types of lateral raises and 3 tricep exercises. And lunges are predominantly a quad exercise. You don't need to be spending 2 hours in the gym and it's probably counterproductive.

    Fierce 5 or Greyskull are decent alternatives to this mess. 45 minutes to an hour of lifting and some cardio if you want and you are out of there.
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  12. #12
    Registered User Foosito's Avatar
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    I appreciate all of your replies. I will begin with Stronglifts 5 x 5 routine and start progressing.

    Thank you all
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