I need some expert advice w/ my Ectomorph training/routine..

[Crown$Royal]

Alright so, this is my first post on this board, what's up everyone? Anyway, I got into consistent lifting/bodybuilding about 2 years ago, I went from 130lbs to 175lbs, and now I've plateaued; my goal this whole time has been massmassmass, I'd like to get up to around 200 and then cut down to 190 and start competing. At first I did all sorts of different routines, programs, etc trying to make gains. I now know I am a true ectomorph; I ran cross country in HS, I have a super fast metabolism I burn weight when I'm doing nothing, I have to eat above 3500 calories to gain any weight, my bones are skinny/frail. So here is the routine I have been following for the last 3 months, and I did make some weight gains (around 8-9lbs) at first, but now I'm plateaued again. My question is, can I get some help with perhaps tailoring this workout for more of a true ectomorph/hardgainer as myself? Is the volume too much? Also, am I working out too many days and are the low rep sets even really doing anything for me? Also my major weak area (size wise) is my arms, which I know isn't important, but I hate being judged by people I know I could plow through like a tank. Again, my goal here is MASS gaining, I'd love to get into amateur bodybuilding. Also, I am not a novice when it comes to many lifts/Olympic lifts/etc, so I am open to anything. Here's the routine:

Monday: Upper Heavy

Incline Bench (Barbell) - 2x5-6 , 1x10-15 (burn set)
TBar Row or Barbell Row - 2x5-6 , 1x10-15 (burn set)
Pushpress - 2x5-6 , 1x10-15 (burn set)
Lat Pulldown - 2x5-6 , 1x10-15 (burn set)
Cable Lateral Raise SS w/ Rear Lateral Raise - 3x10-15
(Standing Straight / Bent Over)

Tuesday: Lower Light

Squats - 2x5-6 , 1x5-6 (backoff set) , 1x10-15 (burn set)
Stiffleg Deadlifts or Glute Ham Raises - 4x8-15
Tricep Extensions SS w/ Barbell Curl - 4x10-15
Dumbbell Lunges - 4x5-6

Thursday: Upper Light

Incline Bench (Dumbbells) - 4x6-10
Hammer Pulldown/back Machine - 4x6-10
Flat or Decline Dumbbell - 4x6-10
Dumbbell or Hammer Strength Row - 4x6-10
Incline Dumbbell Fly - 3x6-10
Dumbbell Lateral Raise SS w/ Rear Deltoid Fly - 3x6-10

Friday: Heavy Lower

Deadlift - 3x3, 1x10-12 (burn set)
Front Squat or Barbell Lunge - 3x5-10
Leg Press - 3x5-6
Leg Curl - 3x5-6
Dumbbell Hammer Curl SS w/ Dip - 3x5-6

As I've stated on other message boards, I could never express how much thanks I have for the support of the bodybuilding community in helping me to strive in trying to achieve my bodybuilding goals. Thanks in advance guys.

[Richard85]

Alright so, this is my first post on this board, what's up everyone? Anyway, I got into consistent lifting/bodybuilding about 2 years ago, I went from 130lbs to 175lbs, and now I've plateaued; my goal this whole time has been massmassmass, I'd like to get up to around 200 and then cut down to 190 and start competing. At first I did all sorts of different routines, programs, etc trying to make gains. I now know I am a true ectomorph; I ran cross country in HS, I have a super fast metabolism I burn weight when I'm doing nothing, I have to eat above 3500 calories to gain any weight, my bones are skinny/frail. So here is the routine I have been following for the last 3 months, and I did make some weight gains (around 8-9lbs) at first, but now I'm plateaued again. My question is, can I get some help with perhaps tailoring this workout for more of a true ectomorph/hardgainer as myself? Is the volume too much? Also, am I working out too many days and are the low rep sets even really doing anything for me? Also my major weak area (size wise) is my arms, which I know isn't important, but I hate being judged by people I know I could plow through like a tank. Again, my goal here is MASS gaining, I'd love to get into amateur bodybuilding. Also, I am not a novice when it comes to many lifts/Olympic lifts/etc, so I am open to anything. Here's the routine:

Monday: Upper Heavy

Incline Bench (Barbell) - 2x5-6 , 1x10-15 (burn set)
TBar Row or Barbell Row - 2x5-6 , 1x10-15 (burn set)
Pushpress - 2x5-6 , 1x10-15 (burn set)
Lat Pulldown - 2x5-6 , 1x10-15 (burn set)
Cable Lateral Raise SS w/ Rear Lateral Raise - 3x10-15
(Standing Straight / Bent Over)

Tuesday: Lower Light

Squats - 2x5-6 , 1x5-6 (backoff set) , 1x10-15 (burn set)
Stiffleg Deadlifts or Glute Ham Raises - 4x8-15
Tricep Extensions SS w/ Barbell Curl - 4x10-15
Dumbbell Lunges - 4x5-6

Thursday: Upper Light

Incline Bench (Dumbbells) - 4x6-10
Hammer Pulldown/back Machine - 4x6-10
Flat or Decline Dumbbell - 4x6-10
Dumbbell or Hammer Strength Row - 4x6-10
Incline Dumbbell Fly - 3x6-10
Dumbbell Lateral Raise SS w/ Rear Deltoid Fly - 3x6-10

Friday: Heavy Lower

Deadlift - 3x3, 1x10-12 (burn set)
Front Squat or Barbell Lunge - 3x5-10
Leg Press - 3x5-6
Leg Curl - 3x5-6
Dumbbell Hammer Curl SS w/ Dip - 3x5-6

As I've stated on other message boards, I could never express how much thanks I have for the support of the bodybuilding community in helping me to strive in trying to achieve my bodybuilding goals. Thanks in advance guys.

for an ectomorph/ hardgainer that volume is way too much... especially counting all the sets of squats and deadlifts in just one week... what are your maxes on squats/ benches/ deadlifts?

[Crown$Royal]

for an ectomorph/ hardgainer that volume is way too much... especially counting all the sets of squats and deadlifts in just one week... what are your maxes on squats/ benches/ deadlifts?

Well, I usually focus on dumbbell benching because It's done more for me size wise.. I usually put up 95lb dumbbells on bench. My squatting is usually only 2 plates, but I squat ATG and my family genetically has small legs (I wish I had tree trunk genetics). As far as dead lifting, I'm only pulling around 300lbs.

But yea, for now, mass is much more important to me than strength, otherwise I'd just be looking into pure strength training.

So what are your thoughts on re-vamping this workout? I'm a big fan of many of the exercises in the routine, but I understand it needs to be tailored more for an ectomorph (myself). Also, should I switch out any exercises?

[Richard85]

Well, I usually focus on dumbbell benching because It's done more for me size wise.. I usually put up 95lb dumbbells on bench. My squatting is usually only 2 plates, but I squat ATG and my family genetically has small legs (I wish I had tree trunk genetics). As far as dead lifting, I'm only pulling around 300lbs.

But yea, for now, mass is much more important to me than strength, otherwise I'd just be looking into pure strength training.

So what are your thoughts on re-vamping this workout? I'm a big fan of many of the exercises in the routine, but I understand it needs to be tailored more for an ectomorph (myself). Also, should I switch out any exercises?


try IAs simple power routine... BTW it is discussed on this board a lot that strength training will give size until you get more advanced... I would just focus on that

[Rafter]

I dont believe your intake is enough and without seeing what it is, it may not be the right stuff either. When I weight 200 lbs, I was at 4k cals a day and that was for maintenance.

Your workout may be ok but if you want more size I think you need to drop some of the reps. Do more heavy single or doubles and get rid of the 'burn' sets.

[Crown$Royal]

BTW, I'm 5'9 1/2 .. I'm not very tall.

Anyways, Rafter, by dropping some of the reps, you mean actually dropping the rep ranges? I thought more reps were better for size gains? And by heavy singles or doubles, do you mean like 1 rm? Thanks in advance.

[Richard85]

BTW, I'm 5'9 1/2 .. I'm not very tall.

Anyways, Rafter, by dropping some of the reps, you mean actually dropping the rep ranges? I thought more reps were better for size gains? And by heavy singles or doubles, do you mean like 1 rm? Thanks in advance.

Just do IAs power routine... it has been discussed many times that building strength builds size directly into the beginner - intermediate levels.

[Crown$Royal]

Just do IAs power routine... it has been discussed many times that building strength builds size directly into the beginner - intermediate levels.

I've been considering this, but as of right now, size is more important than strength for me. Are you saying I'd make better gains on his power routine size/mass/bulking wise for a hardgainer than on my previous routine? I'd be disappointed if I lost any of my size gains on the power routine (size as in definition).

[offroad]

Crown, for the quick answer, a power routine is a size routine. spend some time reading all the info on this forum (esp. the stickies). You'll will answer your own question and learn a whole lot more besides. Good luck.

[Sand Blaster]

I've been considering this, but as of right now, size is more important than strength for me. Are you saying I'd make better gains on his power routine size/mass/bulking wise for a hardgainer than on my previous routine? I'd be disappointed if I lost any of my size gains on the power routine (size as in definition).

http://www.ironaddicts.com/forums/showthread.php?t=17671&highlight=size+strength

You need to read through that thread, all of it Crown$Royal. It has been discussed in detail.

SB

[Richard85]

I've been considering this, but as of right now, size is more important than strength for me. Are you saying I'd make better gains on his power routine size/mass/bulking wise for a hardgainer than on my previous routine? I'd be disappointed if I lost any of my size gains on the power routine (size as in definition).

YES... lol you won't lose any size... hey keep doing what your doing if you want man but just remember you asked us what to do because what you are doing IS NOT working

[Crown$Royal]

Awesome, thanks for all the info guys and Merry Christmas!