The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

It’s no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Wannabebig Member
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    Ectomorph wants to build mass... needs help!

    Hey Everyone

    I am in need of some advice as I cannot seem to advance much beyond my current point. My progression has been so slow that I think I may be doing something wrong...

    Background: I am 24 years old and I have been lifting weights religiously since January. Before that I was always in shape. I did a lot of calisthenic exercise, always ran, and did Stew Smith's Navy Seal training program. However, I never was much of a weightlifter... I was about 130 plus or minus 5 lbs all through college. Currently I weigh 143 and have been stuck at that for several months. I am pretty sure that I qualify as the ectomorph body type.

    I am a professional pilot so I travel often, but I usually have access to a full gym so I am in the gym at least 6 days a week. I have not missed two days in a row since January.

    Here are the two programs which I have used since January.

    -----------------------------------------------------------------------
    Utilized from January to June
    Program 1
    Day 1
    - Abs (Primary focus)
    o Hanging Leg/Knee Raise (upper/lower abdominals) 4x12
    o Double X Crunch (obliques) 3x20 (10 per side)
    o Straight Leg Cycle Crunch (upper/lower abdominals) 3x20 (10 per side)
    o Side Jackknife (obliques) 3x10
    - Chest
    o Incline DB Press (upper pectorals) 4x8
    o DB Fly or Chest Fly Machine (pectorals) 3x10
    - Cardio
    o Bike 30 – 45 minutes (lungs/legs)

    Day 2
    - Legs (Primary focus)
    o Squats 4x12
    o Leg Press 3x10
    o Leg Extension 3x10
    o Leg Curls 3x10
    o Calve Raise 3x10
    - Arms
    o Bar Curls (biceps) 3x8
    o Close Grip Skull Crusher (triceps) 3x8
    - Back
    o Pull-ups 3x15 (or max pos.)
    o T-Bar Rows or BB Row 3x10

    Day 3
    - Cardio (Primary focus)
    o Bike 30 – 45 minutes (lungs/legs)
    - Chest
    o Flat Bench-press (pectorals) 4x8
    o Incline DB Press (upper pectorals) 4x8
    - Abs
    o Russian Crunches (obliques) 3x20 (10 per side)
    o Ball Crunch (upper/lower abs) 3x10 (slow)

    Day 4
    - Back (Primary focus)
    o Pull-ups 3x15 (max pos. after failure)
    o Shoulder Blowout x2
    o DB Shrugs 3x10
    o Cable Rope Rear-Delt Rows (?) 3x10
    o Lat Pull-downs 3x10
    o Dead-lift 4x10
    - Legs
    o Leg Press 4x10
    o Calf Raises 3x10
    - Arms
    o DB Curl 3x8
    o Triceps Rope Pull-down 3x10

    Day 5
    - Chest (Primary focus)
    o Pushups (warm-ups) 3x10
    o Bench Press 4x8
    o DB Incline Press 3x10
    o DB Chest Fly 3x10
    o DB Flat Press 4x6
    o Cable Cross 3x10
    - Abs
    o Oblique Raises 3x20 (10/side)
    o Ball Crunch 3x10
    - Cardio
    o Bike 30 – 45 minutes

    Day 6
    - Arms (Primary focus)
    o DB Curls (warm-up light) 2x8
    o Preacher Curls 4x8
    o Alternate DB Curls 3x8
    o Rope Pull-down 4x10
    o Bar Skull Crusher 3x10
    o Dips 3x15 (or max pos. after failure)
    - Legs
    o Leg Extensions 3x15
    o Leg Curls 3x15
    - Back
    o Pull-ups 3x15 (or max pos. after failure)
    o Rows (?) 3x10

    The idea of this program was to work each muscle group 3 times a week with at least 48 hours between muscle group. Once a week the muscle group was worked hard (primary focus) the other two times a week the muscle group was worked it was less work.

    Progress (this may be mostly beginner's increase... I did not gain much body weight over this period...):

    Bench Press
    - February: 1RM = 145
    - June: 1RM = 175

    Squat (before January I had never done a Squat)
    - February: 1RM = 165
    - June: 1RM = 206

    Bar Curl
    - February: 1RM = 74
    - June: 1RM = 92

    ------------------------------------------------------------------------
    Utilized from June to Current
    Program 2
    All Exercises either 3 or 4 sets (3 for isolation, 4 for compound) of decending reps and increasing %1RM.
    Set 1, 12 reps at 65%
    Set 2, 10 Reps at 75%
    Set 3, 6 Reps at 85%
    Set 4, 2 Reps (or most possible) at 95%

    Essentially as found here:
    bodybuilding.com/fun/south10.htm

    Day 1
    Deltoids
    -BB Shoulder Press
    -Lateral Raises
    -Military Press Machine
    Triceps
    -Close Grip Bench Press
    -V-Bar Pulldown
    -Triceps Extension (DB)
    Abdominals
    -Oblique Leg Raises
    -Ball Crunch

    Day 2
    Back
    - Deadlifts
    - Pullups
    - Rows
    - Bent Over Long Bar Row
    Traps
    - DB or BB Shrugs
    Abdominals
    - Hanging Leg Raises
    Cardio
    - Bike 30 Minutes

    Day 3
    Cardio Only Day
    - Run 30 to 40 minutes

    Day 4
    Legs
    - Squats
    - Leg Press
    - Calve Raises
    Forearms
    - Palm Up Forearm Curl
    - Palm Dn Forearm Curl
    Abdominals
    - Ball Crunch
    - Hyper-extentions

    Day 5
    Chest
    - Flat Bench Press
    - Incline DB Press
    - Decline Bench Press
    Biceps
    - EZ Bar Rev. Curl
    - Hammer Curl
    - Bar Curls
    Abdominals
    - Knee Raises
    - Side Crunches with Weight

    Day 6 and 7
    Cardio... either Bike or Run 30 minutes each day.
    Abdominals... varied from week to week on these days...

    Progress:

    Bench Press
    - June: 1RM = 175
    - Present: 1RM = 175 (maybe less... I've been hovering, I really want to improve here... my chest is my weakest point)

    Squat
    - June: 1RM = 206
    - Present: 1RM = 250 (good amount of increase here for 1 month!)

    Deadlift
    - June: 1RM = 218
    - Present: 1RM = 256

    Bar Curl
    - June: 1RM = 92
    - Present: 1RM = 95 (I have felt like I have not improved here at all....)

    -------------------------------------------------------------------------

    So... here is my question? What should I do next?! I am not developing bulk.... My goal is lean figure, but I want some bulk as well.... I am not developing strength like I would like and in some areas I haven't improved at all. I was researching periodization and was going to go to a program with high reps and sets (4x12 for example) and low weight (50 to 65% 1RM)... and do this for a couple weeks... Is this a good idea? I don't build muscle easily... I have only gained maybe 10 lbs max since January, and I am not sure how much of that is fat. What is my ideal set/rep/weight mix? Suggestions on a good program for someone with my body typethat includes cardio?

    Thanks!

    J

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  3. #2
    indomitable will.
    Join Date
    May 2007
    Posts
    291
    Take this from someone with your body type (I started at 5'11 120lbs), you need to eat more.

    If you aren't eating properly (specifically getting enough calories, but also enough protein, carbs and fat as well) you won't grow. It doesn't matter what workout you are doing. That's the reason you aren't getting bigger. It's your diet, not your workout.

    As far as workouts go, the ones you posted are not ideal. You should probably stay away from bodybuilding.com, by the way. It's not typically seen as a source of quality information.

    You should try a routine like WBB1.1 or BGB, or something similar.

    Combine a workout like that with eating enough, and you will grow.

  4. #3
    The Man of Steel -Superman-'s Avatar
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    Pittsburgh, PA
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    Check out my journal as it might be the answers you are looking for.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  5. #4
    Wannabebig Member karlcrow's Avatar
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    Brighton
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    I too started of last oct weighing 150 lbs now i weigh 175 lbs being an ectomorph you have to eat 6 biggish meals a day and knock the running on the head. i lift twice a week otherwise i lose weight and have to eat even more. Try to eat every 2 to 3 hours, my arms have gone from 10.5 inch to 14 inch and my waste 32 to 35 inch regards karl

  6. #5
    The Man of Steel -Superman-'s Avatar
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    Pittsburgh, PA
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    Quote Originally Posted by karlcrow View Post
    I too started of last oct weighing 150 lbs now i weigh 175 lbs being an ectomorph you have to eat 6 biggish meals a day and knock the running on the head. i lift twice a week otherwise i lose weight and have to eat even more. Try to eat every 2 to 3 hours, my arms have gone from 10.5 inch to 14 inch and my waste 32 to 35 inch regards karl
    I am not sure if that waist gain is a good thing.
    From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)

    Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
    155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]

    Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs

    Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5

  7. #6
    phil 4:13 Bako Lifter's Avatar
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    Quote Originally Posted by karlcrow View Post
    you have to eat 6 biggish meals a day and knock the running on the head. i lift twice a week otherwise i lose weight and have to eat even more. Try to eat every 2 to 3 hours
    It's not even that hard. Just eat 3 1,000+ calorie meals a day.

    I have a late lunch, dinner, and a protein shake. That's all, and I can gain weight as I please. (I'm an ectomorph too)

    You control your weight. Check out this site. www.fitday.com

    And scrap that routine, it sucks.
    Last edited by Bako Lifter; 08-01-2007 at 01:56 PM.

  8. #7
    rebuilding the foundations Herandi's Avatar
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    yeah getting in enough calories for you shouldn't be that hard. look in the diet and nutrition section for some shake recipes, you can easily make a 2000 calorie shake in 2 mins, really helps if haven't got much time to eat 6 meals a day
    "Our greatest glory is not in never falling, but in rising every time we fall."

  9. #8
    Team Chesticles! Unholy's Avatar
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    Yikes, those routines are terrible.

    Your main problem is diet if you are not gaining weight.

    I would stick to a simple routine that focused on compound lifts.
    5'11" 185lbs 9% BF
    S/D/B PR's 445x1, 495x5, 335x1......Looking to get stronger and do a PL Meet this summer!
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  10. #9
    Banned
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    Quote Originally Posted by Unholy View Post
    Yikes, those routines are terrible.

    Your main problem is diet if you are not gaining weight.

    I would stick to a simple routine that focused on compound lifts.
    ^^^^^

    What he said.

  11. #10
    still dislikes Art Atwood Hatred's Avatar
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    Ectomorph need to eat!
    Last edited by Hatred; 08-01-2007 at 05:03 PM.
    Out of the night that covers me,Black as the Pit from pole to pole,I thank whatever gods may be for my unconquerable soul. In The fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance my head is bloody, but unbowed. Beyond this place of wrath and tears looms but the horror of the shade And yet the menace of the years finds, and shall find, me unafraid. It matters not how strait the gate how charged with punishments the scroll,I am the master of my fate: I am the captain of my soul.
    Twitter: @joshuagbsn Follow me as I laugh at the world, and you.

  12. #11
    Senior Member berfles's Avatar
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    If you can't eat enough, make a shake with at least 1000 calories. I make one that has about 1400 and I drink two of them a day along with my PWO shake that is 500 calories. I'm eating around 4700 calories and I'm almost at 170lbs right now.

    Before that, I couldn't gain an ounce past 150.

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