My Ectomorph Transformation (Hopefully!)

[John Smeton]

Thats the spirit!

I will say that if I do cardio, I will never get gains. You should cutting it out if you haven't already. I bulk in the beginning of winter, and cut at the end. (hibernation fat)

when you start getting bigger just walking a couple times a week is fine on the treadmill for 15-20 minutes . Trust me the bigger you get youll get sluggish harder to move , out of breath easier carrying all the weight around and if you dont have a job you move around alot at do cardio a couple times a week for health and for moving better.

you eating all this food(if you do) its a big chore and costs a lot of money you have no choice to put on weight(muscle and fat) unless your thyroid is screwed which I bet you its in the normal ranges, maybe a bit fast. after you gain the weight it'll slow down. you'll see what i mean after you gain the body fat in addition with the muscle.

[DaveWalton]

http://www.t-nation.com/readArticle.do?id=459537&cr=

Article for my workout.

[DaveWalton]

WOW. Today was my first day on the program. Leg day was intense. I don't think I've ever had such a hard workout. I've done 20 rep squats once before (not properly) but doing 2 sets of 20 and at the slower tempo was ridiculous. I took about 7 minutes between the first and second set and approaching the second set I just wanted to die lol knowing the pain that was coming.

The lunges weren't bad although I didn't use enough weight (never done lunges before). I held 40s in each hand but that wasn't enough.

Single leg squats were tough and after lunges and the squats I was only able to bust out 13 per leg.

Walking home after this workout on the snowy/icey roads was not such a good idea lol. LOVE the workout though felt great after.

Squats:
Warm up 1 - Bar - 20
Warm up 2 - 95 - 10
Set 1 - 175 - 20 (at the 311 tempo)
Set 2 - 175 - 20 (311 tempo)

Lunges
warm up - BW (never done before so I wasn't sure)
Working set 1 - 20 (10 per leg) with 40s in each hand

Single leg squats - BW - 12 per leg

Ultimately, great workout and can't wait to hit chest tomorrow.

Currently weighing in at 211 (although I just drank a glass of water and ate 2 hours ago...will get a real sense of weight tomorrow morning when I get up).

Cheers!

[suncloud]

20 reps are pretty nasty. thundergod i think has convinced me to give them a try.

[DaveWalton]

20 reps are pretty nasty. thundergod i think has convinced me to give them a try.

Yeah it'll be a love/hate relationship. I think you'll start to dread them but I can see how they get you swole.

[John Smeton]

I was once like you. okay now that your training(note not working out) this is where the food and rest come into play.

[DaveWalton]

I was once like you. okay now that your training(note not working out) this is where the food and rest come into play.

Yup I keep reminding myself that to get big you need to eat big and that you are what you eat.

[DaveWalton]

Today's workout was alright. It was a bit annoying having to find the correct weights and my intensity wasn't the best plus there were times when I took too long between sets. Definitely room for improvement and not completely happy with the workout. Next week I will be focusing on high intensity now that I have my weights down and making sure rests are perfect.

As for the workout:

A-1. Bench Press - not bad considering I haven't barbell benched in over 6 months.

Warm up: 1 x 10 (95 - should bump up to 115), 1 x 8 (105- should bump up to 125)

Work set: 2 x 5-6 (215), 1 x 10-12 (195), 1 x 15-20 (155)
The slow tempo is a bit killer.
Speed: 311

A-2. Bent Over Row (Medium grip on bar, palms down)

Warm up: 1 x 10 (55), 1 x 8 (65)

Work set: 2 x 5-6 (145), 1 x 10-12 (105- should bump up to 125), 1 x 15-20 (85- should bump to 95)

Speed: 311

B. Dips (On parallel bars)

Warm up: 1 x 6 (bodyweight dip if using loaded dips in work sets; otherwise bench dips for warm-up)

Work set: 2 x 5-6 (BW +25), 1 x 8 (BW + 15), 1 x 15 (bench dips)

Speed: 311

Can't wait to do this workout with the proper weights and intensity.

[orbitron3000]

this is really interesting to me, because i too am an ectomorph, and have found it difficult to gain muscle, and therefore weight (i don't want to gain fat weight) over the past several years. this'll be interesting to keep up with. Sub'd!

[MMAMONSTER19]

hey man sorry i havent been by in awhile glad to see your progressing thats good so keep it up and sorry i didnt get to respond to your post to me earlier post #11. Ya gaining the 20lbs felt gret to accomplish my goal and even better cause i love to eat. Now sadly its time to cut off the fat and i couldnt be exact with how much of it is fat cause i still have slight ab definition which is pretty nice id say atleast 5 or 6lbs is fat the rest is muscle cause its ridiculous how much bigger i am just eating properly!! and training properly and very instensely im so happy for myself, and once your done you will understand and also feel the way i did knowing you accomplished your goal. As for the running well in general i hate running lol i dread it more than anything i never ran during my bulk i would just do face paced walks and walk for about 10 mins before my workouts and 5-10 after my workouts depending on how exhausted i am but it all depends on your metabolism mine is extremely fast so it suxs man but good luck to you and keep it up bud

[DaveWalton]

Sorry to have let anyone down who may have been following my progress. I decided to give up the workout as I honestly really didn't enjoy it. I'm sure it will have helped me to progress and gain quality mass, but I truly didn't enjoy doing it.

For the first two weeks of January I was in Cuba (yay). I did a few full-body workouts while I was there, but the food was terrible (and it was a 4-star!) and I had diarrhea the last few days. The weight I did lose has been gained by doing full body workouts up until today, which my body seems to respond to nicely. I'm currently at about 208 in the morning on an empty stomach.

I know a few of you that have been following this log are hardgainers, and growing tired of my recent full-body workout, I very luckily stumbled across this workout and I thought I'd share it. I will be starting it tomorrow!

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LEAN BULK "HARDGAINER’S" RECOMP WORKOUT

Basic Split:

Monday: Tension 1: Upper Body PUSH + Lower Body QUAD-DOMINANT
Tuesday: Tension 2: Upper Body PULL + Lower Body HAM-DOMINANT
Wednesday: OFF
Thursday: Metabolic Series Set
Friday: Ancillary Circuits
Saturday: OFF
Sunday: OFF

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Monday: Tension Workout 1

Part A: Upper Body – PUSH

1. Overhead Press (90 degree angle)
2. Incline Bench (45 degree angle)
3. Incline Bench (20-30 degree angle)
4. Flat Bench (0 degree angle)
5. Dips (Weighted)

 Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body push workout should only be comprised of 9 working sets.


Part B: Lower Body – QUAD-DOMINANT

1. Front Squat
2. Back Squat
3. Lunge

 Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body quad dominant workout should only be comprised of 5 working sets.

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Tuesday: Tension Workout 2

Part A: Upper Body – PULL

1. Pull-Up (Pronated-Grip; Weighted)
2. Upright Rows
3. Bent-Over Row
4. T-Bar Row
5. Chin-Up (Supinated Grip; Weighted)

 Upper Body Notes: Exercises 1-4 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 5-6 reps with the first set and 8-12 reps with the second set. Only includes work sets. Exercise 5 should be performed at 50% 1RM to failure. The entire upper-body pull workout should only be comprised of 9 working sets.


Part B: Lower Body – HAM-DOMINANT

1. Good Morning
2. Deadlift
3. Hyperextension (Weighted)

 Lower Body Notes: Exercises 1-2 should be performed at ONLY 2 sets each with approximately 85% 1RM used in the first set and approximately 65% 1RM used in the second set. You should be able to obtain 8-10 reps with first set and 12-15 reps with the second set. Only includes work sets. Exercise 3 should be performed at 50% 1RM to failure. The entire lower-body ham dominant workout should only be comprised of 5 working sets.

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Wednesday: OFF

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Thursday: Metabolic Series

1. Pull-Ups (un-weighted)
2. Jump Squats (goal: 135 lbs.)
3. Power Push-Ups (un-weighted)
4. Barbell Pull-Press (goal: 135 lbs.)
5. Hang Power-Clean (goal: 135 lbs.)
6. Chin-Ups (un-weighted)

 Metabolic Series Notes: Start with 3 sets completely through this series in rapid fashion, aiming for 20 reps each and a mere 2 minutes rest at the completion of each series. In other words, perform one series, rest for 2 minutes, perform another series, rest for 2 minutes, and perform your last series. When you can accomplish this with ease, add one additional series until you can accomplish 5 series through. Once you can accomplish 5 complete series at 20 reps without vomiting at all the suggested goals – you have reached max achievement on this training protocol.

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Friday: Ancillary Circuits


Part A: Forearms:

1. Forward Curls
2. Reverse Curls
3. Hammer Curls

20 reps each in rapid succession. Repeat twice through this circuit.


Part B: Calves

1. Standing Calf Raises
2. Seated Calf Raises
3. Plate Drags

20 reps each in rapid succession. A “Plate Drag” is a forward push of a designated weight on the ground to center forces on the tibialis anterior…a “rep” in this regard approximates one full push at the knee. Repeat twice through this circuit.


Part C: Abs

1. Decline Sit Up
2. Roman Chair Leg Raise
3. Russian Twist (weighted)
4. Suitcase Deadlifts

20 reps each in rapid succession. Repeat twice through this circuit.
__________________
Dana Houser, MD, MHSA, CISSN

http://www.*************/forum/artic...p-workout.html

Totally stoked to start it up...oh yeah and supps include:

multi
creatine
universal animal test (just bought)
protein powder
FOOD

[orbitron3000]

good to have you back buddy.