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How does this Workout routine look for BULKING UP? (Ectomorph)
    #17395607 -

Hey there,
I am an extreme ectomorph (6'1 150 lbs) who has always had trouble putting on weight. Due to my current circumstances, I am going to be unemployed for the next few months. I figure it is an ideal time to make health my number one priority.

I want to begin running 20-30 minutes, everyday. Going from a completely sedentary lifestyle to running daily has been difficult so far, but it really shows how desperately I need to get into shape. I know cardio is not recommended for bulking up, but I really want to improve my cardiovascular health. I've always messed around in the gym, but this will be the first time I seriously commit to a strict regime

I am going to do weight training 4 days a week.

Monday: Chest & Triceps
-Bench Press
-Incline Bench Press
-Dumbbell Flys
-French Press
-Tricep & Chest machines (don't know names)
-Push ups
-Pull ups

Tuesday: Back, Biceps & Abs
-Bent Dumbbell row
-Wide Grip Pull up
-Back Machine (don't know name)
-Standing barbell curl
-Seated Dumbbell curl
-Concentration curl
-Ab Machine (don't know name)
-Plank

Thursday: Quads & Hamstrings
-Squat
-Deadlift
-Seated Calf raise
-Standing Calf raise
-Leg extension
-Lunge

Friday: Shoulders & Forearms
-Shoulder machine (don't know name)
-Seated dumbbell press
-Dumbbell lateral raise
-Shrug
-Military Press
-Standing wrist curl
-Barbell wrist curl

Like I said.. I will start every day off with the 20-30 minutes cardio (7 days a week, regardless of whether or not I weight train). I am doing high weight, low reps. 3 sets of each. Along with eating more, do you think this is a good workout routine for a slim guy trying to put on some mass?

Advice or suggestions?! :shrug:

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: VinumSabbathi]
    #17398882 -

Maybe for the first few months, if that.

If you are doing high weight-low rep, then you are doing way to many sets/types of workouts.


What are your goals?


--------------------
Yahweh is lying to you... I will show you the way. Trust me.



Edited by EDM (12/15/12 11:25 PM)

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: EDM]
    #17399010 -

EDM said:
Maybe for the first few months, if that.

If you are doing high weight-low rep, then you are doing way to many sets/types of workouts.


What are your goals?


To put on a few pounds of muscle.

So you think I should simplify my routine? Less variation and more focus on certain exercises?

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: VinumSabbathi]
    #17399063 -

YES! You can put much more energy forward and focus on fewer workouts and  reach the goals you want than doing what you currently have laid out. Low reps with high weight is a very good idea which your already on. If you have never lifted in your life, building a strong strength foundation for yourself is a very good start. Just saying get stronger in the year that you first hit weights. After that pursue your goals. This can differ depending on what your goals are, but you said you want to put on muscle. Therefore start off on a program man. If you already have a good idea on fitness then go ahead and do what you do. If you are somewhat lost... do a workout program. A body building program would probably not be in your best interest.


--------------------
Yahweh is lying to you... I will show you the way. Trust me.



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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: EDM]
    #17399299 -

Moar compound lifts, fewer number overall lifts, imo. Curls generally aren't necessary as long as you're doing rows and pullups, as biceps will fail before your back will. Would recommend power cleans and/or hang cleans also. Overall your plan looks pretty decent though. Keep workouts at around 50 minutes max, as hormonal changes after that point make further strength training ineffective and often detrimental.

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: Xingu]
    #17403457 -

This is one answer, but there are many answers and ways to complete a goal.

http://www.shroomery.org/forums/showflat.php/Number/14566622/fpart/1/vc/1


Your schedule is flawed, honestly.


--------------------
Yahweh is lying to you... I will show you the way. Trust me.



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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: VinumSabbathi]
    #17408810 -

4000 calories a day from healthy foods.

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: c0sm0nautt]
    #17409235 -

how low of reps? i would stick in the 6-12 rep range

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: Natorade]
    #17410110 -

No reason to keep it quite that narrow, in my experience, 4-20+ has yielded me quite impressive results for the time put in, especially when applied as drop sets...static lifts and slow negatives also work very nicely. Been slacking lately on my strength training due to chronic headaches, though motivation from Shroomery has been making me suppress that excuse into submission and start to make some noticeable strides down the path to getting back into the shape I was in a couple of years back. Love this community.

Edited by Xingu (12/18/12 01:15 AM)

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: VinumSabbathi]
    #17414739 -

cut back on the cardio maybe just 2 or 3 times a week of like 30min......oh yeah and eat ALOT.

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: tdubz]
    #17426021 -

I think cardio post-workout would be preferable but obviously you have to do what fits in with your daily routine.

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Re: How does this Workout routine look for BULKING UP? (Ectomorph) [Re: VinumSabbathi]
    #17437611 -

i would say that you definitely need to scale back the cardio for awhile if you're trying to build mass..running every day is going to take away from your muscle growth. also, working out in the mornings if possible would be good for you because you'll be feeding your muscles all day throughout the day. eat at night too. then just make sure you're eating right. high carb high protein foods...plenty of vegetables, and like someone else said negatives work really well. you can do less reps and get more gain in less time if you're form is correct and you're doing negatives. i used to do like 1000 push ups a day, but now that i do them all with negatives, i get just as much from doing 200 of them.

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