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Ecto hard gainer looking for best workout routine for my body type
Hey brothers im currently doing muscle isloation mon through Saturday
Im 32 140lbs 5"9
Im taking HGH
My workout routine is ok but i feel like i never switched it up and really shocked my muscles like arnold exclaims to switch up routines so the body doesnt build the habit making you in more control of your gains.
my muscles are growing slower than they should.
im working on building my first offical diciplined diet keeping an eye on macros, and also counting my daily intake of what im consuming by keeping track with myftiness pal i just started using it yesterday im ready for a new routine
This is my routine that ive always used
Monday: Chest/Triceps
Flat Bench 3×10
Cable Fly’s 5×15
Incline Dumbbell Press 3×12
Dumbbell Fly’s 5×12
Tricep Pushdowns 5×12
Skull Crushers 5×12
Tricep Dips 3×12
Tuesday: Back/Biceps
Pull Ups 5×20
T*Bar Rows 3×8
Lat Pull Down 6×15
Bent Over Rows x 3×10
Deadlifts 4×20
Hammer Curls 3×12
Barbell Curls 3×12
Cable Bar Curls 3×12
EZ Bar Curls 3×12
Wednesday: Shoulders/Abs
Lateral Raise Dumbbell 5×25
Seated Dumbbell Press 4×12
Standing Barbell Press 3×20
Bent Over Rear Delt Raises 3×25
Front Dumbbell Raises 2×25
Hanging Leg Raises with Twists 7 x 8-10
Crunches 5×20
Weighted Cable Sit-Ups 3×20
Thursday – Legs/Calves
Leg Extensions 5×25
Squats 6×15
Leg Press 4×8
Barbell Lunges 25 Metres x2
Seated Leg Curls 3×15
Calf Raises Seated 3×25
Calf Raises Standing 3×15
Smith Machine Calves 2×25
Then i repeat on Friday and Saturday off sunday
I look forward to hearing from some one about this topic
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Good detail. At 32 you really don't need to be taking growth. I wouldn't suggest AAS at this point because I think the problem is in your diet and work out. This is just my opinion. Whenever you hear someone saying they are not growing fast enough it usually is because of diet.
What is your caloric target per day and what are the protein/carb/fats %. Ecto should be eating 18-19 x their bodyweight in calories - then adding small increments if nothing is happening. To grow yes you need protein but ectos need adequate carbs. Ectos can take in a lot more carbs than normal people and good fats. Post your typical macro nutrient intake per day. Most people grossly overestimate what they are taking in. I did when I calculated everything. 40% protein/40% carbs/20% fats wouldn't be a bad breakdown for a ecto.
Workout - I don't think you are using the optimal workout regimen given your stats. Working out 1 body part a week is ok for professional body builders or those lifting for awhile but not someone in your situation. Push/Leg/Pull would be better. Ectos should be doing a lot of compound exercises vs isolation. Squats, deadlifts, shoulder presses, chest presses, weighted dips/chin-ups & pull ups, rows, etc. You are doing 12 sets biceps after a back workout - you are over training them. If you are doing back you only need say 5 sets of isolated curls. Your rep count on a number of the pressing exercises are very high - 20 reps of shoulder presses? This means you are not going heavy enough. You need to progressively push the weight up.
For a change try a push - leg - pull routine. Compound exercises only / lower reps (6-8) and progressively focus on getting stronger. Do this for 30 days while taking in a high calorie diet (based on your stats) with the right macro nutrient breakdown for ectos. You will grow.
Just my thoughts - post your intake and I will look at it.
Last edited by Zeus-Sr; 06-07-2018 at 11:23 AM.
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Originally Posted by
Zeus-Sr
Good detail. At 32 you really don't need to be taking growth. I wouldn't suggest AAS at this point because I think the problem is in your diet and work out. This is just my opinion. Whenever you hear someone saying they are not growing fast enough it usually is because of diet.
What is your caloric target per day and what are the protein/carb/fats %. Ecto should be eating 18-19 x their bodyweight in calories - then adding small increments if nothing is happening. To grow yes you need protein but ectos need adequate carbs. Ectos can take in a lot more carbs than normal people and good fats. Post your typical macro nutrient intake per day. Most people grossly overestimate what they are taking in. I did when I calculated everything. 40% protein/40% carbs/20% fats wouldn't be a bad breakdown for a ecto.
Workout - I don't think you are using the optimal workout regimen given your stats. Working out 1 body part a week is ok for professional body builders or those lifting for awhile but not someone in your situation. Push/Leg/Pull would be better. Ectos should be doing a lot of compound exercises vs isolation. Squats, deadlifts, shoulder presses, chest presses, weighted dips/chin-ups & pull ups, rows, etc. You are doing 12 sets biceps after a back workout - you are over training them. If you are doing back you only need say 5 sets of isolated curls. Your rep count on a number of the pressing exercises are very high - 20 reps of shoulder presses? This means you are not going heavy enough. You need to progressively push the weight up.
For a change try a push - leg - pull routine. Compound exercises only / lower reps (6-8) and progressively focus on getting stronger. Do this for 30 days while taking in a high calorie diet (based on your stats) with the right macro nutrient breakdown for ectos. You will grow.
Just my thoughts - post your intake and I will look at it.
This^^ All day long!
There is a reason why he is Zeus! God of gods! Preach to us Mr. Zeus!
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Post Thanks / Like - 1 Thanks, 2 Likes, 0 Dislikes
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Originally Posted by
Zeus-Sr
Good detail. At 32 you really don't need to be taking growth. I wouldn't suggest AAS at this point because I think the problem is in your diet and work out. This is just my opinion. Whenever you hear someone saying they are not growing fast enough it usually is because of diet.
What is your caloric target per day and what are the protein/carb/fats %. Ecto should be eating 18-19 x their bodyweight in calories - then adding small increments if nothing is happening. To grow yes you need protein but ectos need adequate carbs. Ectos can take in a lot more carbs than normal people and good fats. Post your typical macro nutrient intake per day. Most people grossly overestimate what they are taking in. I did when I calculated everything. 40% protein/40% carbs/20% fats wouldn't be a bad breakdown for a ecto.
Workout - I don't think you are using the optimal workout regimen given your stats. Working out 1 body part a week is ok for professional body builders or those lifting for awhile but not someone in your situation. Push/Leg/Pull would be better. Ectos should be doing a lot of compound exercises vs isolation. Squats, deadlifts, shoulder presses, chest presses, weighted dips/chin-ups & pull ups, rows, etc. You are doing 12 sets biceps after a back workout - you are over training them. If you are doing back you only need say 5 sets of isolated curls. Your rep count on a number of the pressing exercises are very high - 20 reps of shoulder presses? This means you are not going heavy enough. You need to progressively push the weight up.
For a change try a push - leg - pull routine. Compound exercises only / lower reps (6-8) and progressively focus on getting stronger. Do this for 30 days while taking in a high calorie diet (based on your stats) with the right macro nutrient breakdown for ectos. You will grow.
Just my thoughts - post your intake and I will look at it.
Great info!!! I guarantee if you change your diet you'll start to grow even with the same workout routine. Like Zeus said it's more than likely you're not eating enough. Nutrition is the basis of ALL muscle growth and without it you can "shock your muscles" all you want but if you don't have the nutrition to feed those shocked muscles. Start with the diet and check back brother!
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Hardgainer here to brother...I just eat eat eat...Been a long road to get to even to where i am now.But i love this shit......Brother zeus-sr is right with your routine...Freeweight compound movements progressively overloading....Adding a few ancillary isolation movements if ya still got some gas in the tank...I have been doing fullbody workouts for quite some time now...3x a week...Fits in my work life schedule....Starting strength is a good book to read and 5x5 routine is worth a look to brother...Hope this helps...Get sooooome
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What everyone has already said. Eat, eat and eat some more. Keep a close eye on what your eating and actually track calories and such. Most people realize they aren’t eating nearly as much as they think they are.
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If you post what your eating a day I will put it into my macronutrient calculator and tell you where you are coming out. I will even come up with a sample menu for you. Ectos can also have cheat days with pizza and greasy food.
I have a very simple macronutrient program in excel. The ones online are great but there are multiple screens - but this you can do in 5 minutes and on the same screen you see everything. For each of the protein/carb/fat portions I have the most common foods and the calories, protein, carbs and fats - so all you really have to do is put in how many servings - it then tells you were you are and where you stand compared to your required intake.
If I had a way to store online anonymously I share it. In one screen you can see where your short and look at the combos of foods that get you there. I think its pretty neat.
If someone can tell me how to post a picture online anonymously to share I will post a screen shot. I am 52 so I am not so tech savvy
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