Body fat is about 8-9%.
Hey, I've been trying to gain mass for quite some time now. I've increased my strength quite a bit, but I would like to start seeing some thickness increase. I started out pretty weak...I'm still weak but I'm increasing weight slowly over time.
I've been doing the 10/8/6/15 Total Body workout.
The progress I've made so far goes like this:
Bench: Start-135(Trouble @ 10 reps) Now-185 (8 reps)
Tricep Rope Pulldown: Start-20 Now-50
DB Shoulder Machine: Start-60 Now-120
Lat Pulldown: Start-100 Now-130
Bicep Curl: Start-45 Now-75
Leg Press: Start: 2 plates on each side Now: 3.
I've been doing total body workouts/1 exercise per muscle group as stated in Suncloud's thread, I feel as if it's been working. I've been doing it M/W/F and I generally don't do it in supersets because I enjoy being at the gym for a long period of time. The thing is, I still don't gain mass, but I DO gain strength.
I am pretty sure my problem is my diet. It looks something like this.
Breakfast - 4 Eggs/Shake
Pre WO - Shake/Ragnarok
Post WO - Shake
Lunch - Chicken/Tuna
Dinner - Shake/What ever is made (usually healthy.)
So if you guys can, please help line up a proper diet.
Also, is it okay if I work out M/T/W/T/F? I'd like to go every day, but I've read that ectomorphs need more time for recovery..but I think I'd make more progress if I went every day..and if you guys can could you suggest workouts that would be better to gain mass? And, is the TOTAL BODY workout REALLY the BEST way to gain mass as an ecto?
Oh, also, supplements I'm on include:
-Creatine (I don't take it cause the ragnarok has it in it...?)
-Universal Real Gains
-I also have some Activate Extreme that I haven't used yet...
Body fat is about 8-9%.
well, the total body workout worked best for me. i think your diet needs some serious work though. from what i see, 3 meals per day and 2 shakes may be too little for you. you could try adding in peanut butter or string cheese whenever you're not eating meals. drinking half a gallon of whole milk throughout the day will help as well.
as far as gains go, 2 pounds per month is about what you can expect with your diet on point, and i can tell you off the bat, that you're not eating enough.
if you are desperate to hit the gym more often, you can do supplemental work on tuesday and thursday like calves/abs/hamstrings/forearms/rear tri's. if you just have to hit the gym more often, there's always "west side for skinny bastards", link to follow : http://www.t-nation.com/free_online_...kinny_bastards , though i'm not sure if its more volume.
if i were to rewrite your diet for you, it would look more like
breakfast - 4 eggs, bowl of oatmeal or granola
pre workout - shake
post workout - shake
lunch - chicken/tuna with brown rice
snack - peanut butter or string cheese
snack - peanut butter or string cheese
dinner - whatever is made
bedtime - can of tuna or chicken
and drink some whole milk throughout your day
i really think its the calories you're lacking. without knowing your portion size its hard to tell though. anything i can do to help, please let me know. best of luck to you.
When you say bowl of oatmeal, can I actually cook the damn stuff? I really don't like the whole idea of eating "dry" oats.
Could you also suggest better exercises to gain mass? I know some of the stuff I do isn't the "best" way to gain mass in that specific muscle group.
The Ectomorph Workout
EDIT : copied it over
legs - squats, hack squats, leg press, front squats
back - sumo deadlifts, suitcase deadlifts (deads with dumbells), romanian deadlifts
upper back (and biceps) - chins, reverse grip chins, pull ups, wide grip pull ups, bent over rows
chest - bench, incline bench, chest dips (head down, body forward, legs back)
triceps - close grip bench, dips (head up, body straight, legs straight), skullcrushers (while laying on a bench)
delts - military press, upright rows, clean and press, push press
So...Suncloud, according to your thread, you would be doing 8 reps for EVERY set on monday, 10 reps for EVERY set on wednesday, and 6 reps for EVERY set on friday, instead of 10/8/6/15 every day?
It'd be like this? Correct me if I'm mistaken.
Monday - 8/8/8/8
Wednesday - 10/10/10/10
Bench Press - 8/8/8/8
DB Shoulder Press - 8/8/8/8
Tricep Rope Pulldown - 8/8/8/8
BB Curls - 8/8/8/8
Seated Row - 8/8/8/8
Leg Press - 8/8/8/8
DB Flat Bench(or incline bench..?): 10/10/10/10
Upright Rows: 10/10/10/10
Hammer Curls: 10/10/10/10
Bent Over Rows: 10/10/10/10
Leg Curls: 10/10/10/10
Bench Press: 6/6/6/6
Military Press: 6/6/6/6
Tricep Straight-Bar Pulldown: 6/6/6/6
EZ Bar Preacher Curls: 6/6/6/6
Wide Grip Pullups: 6/6/6/6
yep. its a lot easier than it looks, partially because almost nobody goes up in weights as often as they can, and people rarely use the 2.5 pounders - its always by 5 lbs per side.
if 10/8/6/15 is treating you well though, you may want to stick with it. its really up to you.
I have a friend who is an endomorph and he's one of those guys who just came out "strong." He continues to tell me that the routine and diet i am following will only cut me up, and not help me gain any mass. He says I should only be doing 3 sets of 3-5 reps with extremely heavy weight to gain mass...he also says that 3 days in the gym is not enough? Even if you AREN'T an ectomorph aren't you supposed to take rest days? I was under the impression that everybody should let their muscles recover fully by taken rest days...
By the way, I benched 200 today 6 times!! Haha it's ***** weight, but I was pretty proud of myself :P
EDIT: Also, I'm dying to increase the size of my chest. Can I just workout my chest 5 days a week lol? Or is that overtraining? Say on tues and thurs I did DB chest workouts..? I need this damn thing to get bigger haha.
now we know that growth hormone is the second best muscle builder, and we know that growth hormone is a great fat burner. we also know that GH levels are raised significantly by doing supersets, and minimal breaks. testosterone is lower reps (6ish). by doing a day of 6 reps to stimulate testosterone, and 8 reps to stimulate mass, the 10 reps will boost GH levels, you've got everything working for you.
the next thing i'm about to say is speculation. it is my hypothesis that ecto's have a higher GH level than any other body type, which is why we stay so lean. that's the ideas behind my workout. thoughts?
I like that idea of 8-10-6 mon-wed-fri
I'm going to switch over to that.
this is my routine, and i think its near perfect
It is divided into three weeks, each week a different rep range. 12 total sets per body part
Week 1 reps 3 to 6 mainly barbell work.
Thurs - Legs with Deads/shoulders
Fri -Arms or OFF
Sat - OFF or Arms (reverse of friday)
Sun - OFF
Week 2, same routine but reps 8 - 12 and different exercises mix of DB and BB
week 3, same routine different exercises reps 15 to 20 mainly DB and machines
this has worked amazing for me.
I hope this helps..............
1. don't overtrain, you can workout every other day. (your body grows when your resting)
2. screw cardio
3. stay hydrated, drink a gallon of water a day
4. to bulk up your gonna get a little fat, (but i take it your naturally lean the fat will come off easily if you want it to
5. eating is more important then anything you do right now
I follow these guidelines and im not that fat, im 5'10 230lbs mebe at 12 percent bodyfat
I have the same bodytype. For me to progress i really have to force myself to eat. I try to always have some pre-cooked steel cut oats in the fridge. and i make my own weight gaining shakes with flax oil, oats, banana, peanut butter, and protein. This has been what has helped me to bulk up.
Please prove me wrong but throughout my research and the big guys ive talked to, full body workouts arn't that useful for putting on mass. Sure, bench press, squats, and deadlifts are excellent for putting on mass and releasing testosterone, but they should be added into a muscle group a day workout. Alternating between push and pull. And no low rep strength gains, more so higher 10 rep range, but no more than that except for occasional muscle confusion. Also, its better to keep your workouts short around 45 mins, instead of 1 hour and 30 mins which a full body workout requires. This way you can seperate your muscle groups and workout everyday. This is to keep calorie burning low, and increase the amount of time you have to rest for your muscles to repair.
Here is the type of workout im talking about:
Monday: Chest - Flat bench 5 sets, 10 reps. incline flyes 5X10, dumbell pullovers 5X10. strip the weight if you need so that you can consistently do 10 till failure.
So typically there are 3 or 4 exercises per day, that will take up about 45 mins.
You can fill in the other exercises, but remember to do deadlifts with back, and squats with legs. Start your day with the heavier exercises and move down to the isolated ones.
Tuesday: Biceps, Forearms
Wednesday: Shoulders, Triceps
Yep, thats 6 days a week, if you want you can add core to your leg day and go 5 days a week, as legs don't need too many exercises in a day to tear down and repair, they get sore very easily.
Please if anyone finds anything wrong with this let me know.
Also, right after your workout, mix half maltodextrin half dextrose, a tiny bit of sodium, and protein isolate. This will replenish glycogen stores in the muscle tissue which becomes depleted after weight resistance. The protein is there just to keep your protein pool full. Its more important to restore glycogen than protein after a workout, it will keep you from entering a catabolic state.
Also, I highly suggest peanut butter, bread, creatine, and juice before a workout. Excellent carbs and calories that you will need to endure 5 sets of 10 reps till failure. The 5th set at 10 till failure with proper form burns in a really good way, and the pump is incredible.