Split Routine

[acting123]

I’m doing a split routine. 3 days then one off. Then the split repeats. So I am working every muscle group 2x in 7 days. My diet is spot on clean with high protein. No dairy. And good carbs.

I am a traditional ectomorph at 5 feet 11inches and about 174 pounds. I now weight 180 eight weeks later. Is this a good gain??? I’ve been on this program now for 8 weeks and I am definitely noticing some gains.

My goal is to add muscle. I’ve reduced cardio because I did notice that when I was doing cardio more in the beginning, I wasn’t seeing as much gain and I went through a bout of insomnia(which sucked!!)

Anyone have some tips? I know this is probably kind of vague and full breakdown would take a long text! Some tips would be great. Thanks

Alex

[air2fakie]

I know this is probably kind of vague and full breakdown would take a long text! Some tips would be great.

Some tips... intensity, progression, time. Full advice would take a long text!

[SuffolkPunch]

Why no dairy?

****totypes like "ecto" don't exist - the only real difference between people is their natural appetite levels. It tells you nothing about genetic potential or how particular people should train.

Tips: use a routine that has planned progressive overload. Too many people try to run their own routines - but if you are totally objective about that, why would you? You aren't smarter and more experienced than the experienced experts who created routines like Fierce 5 or All Pros.

[AlexSays]

I would also venture that 6lbs in 8 weeks may be a little overdoing it. Ideally aim for 0.5lbs per week, anything over this will usually just be stored as fat

I would advise you that how much weight you have gained is an awful measure (and not really a measure at all) of your progress. I could gain 4lbs in a single week and it wouldn't mean anything in terms of progress. Measure progress based on your lifts, gaining weight is a side effect of gaining muscle and strength, not a direct cause and effect.