Hard Gainer
lean_bro
Posts: 26
Greetings fellaz,
Lean_bro here, I'm an ectomorph and I find it hard to gain muscle mass. I'm 5'4 and I weigh 56 kg. I started going to the gym regularly for six months now. Even though I see some improvements, I feel that my gains is slow and basically they don't encompass the amount of effort I put in body building. Anyway, I'm here to learn and I hope you guys could help me with my goals.
here is my training sched:
MONDAY: Chest day
Bench Press: 4 sets 8 reps
Incline press: 4 sets 8 reps
Decline: 4 Sets 8 reps
Pull overs: 4 sets 12 reps
cable crossover: 4 sets 10 reps
machine pec fly: 4 sets 10 reps
TUESDAY: Back/Traps
dumbell Bent over row: 4 sets 8 reps
Deadlift: 4 seats 8 reps
lats pull down: 4 sets 12 reps
cable row: 4 sets 12 reps
shrugs: 4 sets 12 reps
machine t-bar: 4 sets 12 reps
upright row: 4 sets 10 reps
WEDNESDAY: Delts / abs
DELTS
behind the neck military press: 4 sets 8 reps
cable lateral raise: 4 sets 10 reps
lateral raises: 4 sets 10 reps
weight plate front raise: 4 sets 10 reps
modified lateral raise: 4 sets 10 reps
reverse pec deck: 4 sets 10 reps
high pulley rear deltoid: 4 sets 10 reps
ABS
Weighted situps 4 sets to failure
Incline sit ups 4 sets to failure
heel taps: 4 sets to failure
side to side crunches:: 4 sets to failure
THURSDAY: Rest/boxing/cardio
FRIDAY: Legs day
squats: 4 sets 12 reps
weighted lunge: 4 sets 12 reps
quad extension: 4 sets 12 reps
stiff leg deadlift: 4 sets 16 reps
leg press: 4 sets 8 reps
calf raises: 4 sets 20 reps
SATURDAY: Biceps / triceps / ABS
TRICEP
close grip bench press: 4 sets 8 reps
push downs: 4 sets 8 reps
skull crusher: 4 sets 10 reps
standing cable overhead tricep extension: 4 sets 10 reps
BICEP
supported ez bar curl: 4 sets 8 reps
wide grip curl: 4 sets 8 reps
concentrated curl: 4 sets 8 reps
magic 21s: 4 sets
ABS: similar exercises (but not exactly the same) as above.
SUNDAY: beer day
NUTRITION:
If I scale my daily calorie intake, I think I take +/-5% of my required calories per day.
I am taking 5 g of creatine a day, 30 g of protein powder and half scoop ASSAULT pre-workout.
So, questions:
1. Am I doing too much exercises per muscle group?
2. How would I increase muscle mass without getting too fat?
3. Which is better? Compound movements or isolated movements?
Hope you could help me guys.
Happy lifting braaah.
by the way, this is the pictogram of my progress:
Lean_bro here, I'm an ectomorph and I find it hard to gain muscle mass. I'm 5'4 and I weigh 56 kg. I started going to the gym regularly for six months now. Even though I see some improvements, I feel that my gains is slow and basically they don't encompass the amount of effort I put in body building. Anyway, I'm here to learn and I hope you guys could help me with my goals.
here is my training sched:
MONDAY: Chest day
Bench Press: 4 sets 8 reps
Incline press: 4 sets 8 reps
Decline: 4 Sets 8 reps
Pull overs: 4 sets 12 reps
cable crossover: 4 sets 10 reps
machine pec fly: 4 sets 10 reps
TUESDAY: Back/Traps
dumbell Bent over row: 4 sets 8 reps
Deadlift: 4 seats 8 reps
lats pull down: 4 sets 12 reps
cable row: 4 sets 12 reps
shrugs: 4 sets 12 reps
machine t-bar: 4 sets 12 reps
upright row: 4 sets 10 reps
WEDNESDAY: Delts / abs
DELTS
behind the neck military press: 4 sets 8 reps
cable lateral raise: 4 sets 10 reps
lateral raises: 4 sets 10 reps
weight plate front raise: 4 sets 10 reps
modified lateral raise: 4 sets 10 reps
reverse pec deck: 4 sets 10 reps
high pulley rear deltoid: 4 sets 10 reps
ABS
Weighted situps 4 sets to failure
Incline sit ups 4 sets to failure
heel taps: 4 sets to failure
side to side crunches:: 4 sets to failure
THURSDAY: Rest/boxing/cardio
FRIDAY: Legs day
squats: 4 sets 12 reps
weighted lunge: 4 sets 12 reps
quad extension: 4 sets 12 reps
stiff leg deadlift: 4 sets 16 reps
leg press: 4 sets 8 reps
calf raises: 4 sets 20 reps
SATURDAY: Biceps / triceps / ABS
TRICEP
close grip bench press: 4 sets 8 reps
push downs: 4 sets 8 reps
skull crusher: 4 sets 10 reps
standing cable overhead tricep extension: 4 sets 10 reps
BICEP
supported ez bar curl: 4 sets 8 reps
wide grip curl: 4 sets 8 reps
concentrated curl: 4 sets 8 reps
magic 21s: 4 sets
ABS: similar exercises (but not exactly the same) as above.
SUNDAY: beer day
NUTRITION:
If I scale my daily calorie intake, I think I take +/-5% of my required calories per day.
I am taking 5 g of creatine a day, 30 g of protein powder and half scoop ASSAULT pre-workout.
So, questions:
1. Am I doing too much exercises per muscle group?
2. How would I increase muscle mass without getting too fat?
3. Which is better? Compound movements or isolated movements?
Hope you could help me guys.
Happy lifting braaah.
by the way, this is the pictogram of my progress:
Comments
Yun na nga naiisip ko kanina bro while writing my journal (maybe i need to shift to 5x5 exercise). I have no problems with nutrition, pero baka kulang din ako sa calorie intake kasi I restrict my diet too much.
Anyway, thanks braaah! :sport:
+1 to sir pau
Thanks yLjt. I'll start doing 5x5 bukas!! haha. ilang exercise ka per muscle group bro? pinagsasabay mo ba dalawang muscle group sa isang session?
thanks bro. pano ko ba mahahanap yung journal mo. sorry, bago ako sa site. tingnan ko program mo bro. salamat ulit bro!
tama! kelangan ko din mag squat more, medyo maliit legs ko bro.
http://pinoybodybuilding.com/forum/Thread-My-JournaL--1478
yes bro. ako po yan bro.
Ok ah mukang ang baba ng BF% mo.
Ayaw mo ba niyan? Bigay mo na lang sakin yung abs mo haha
ok bro. noted bro. more squats! haha
thanks bro DregPitt. pero payatin kasi ako ever since. One key sa good abs is DIET at KONTING TAKBO (atleast 20-30 minutes slow pace run) sa treadmill AFTER ng workout mo. Tapos syempre kailanagan mo parin siya palitawin, so, mag devote ka pa din ng time to do ab exercises. Yun lang secret na maipapayo ko sayo bro.
salamat po sir rotrot! I'll take that on board. damihan ko kain for 1 month then, I will monitor, sana may improvement. Salamat po ulit!
gawin ko yan ser sa january.. mahirap pa mag diet ngaun eh. malapit na naman ang pasok. its eating time! haha..
magdiet ka pag malapit na ang summer vacation. para laglag panga mga chicks sa beach bro!
Hahahh pati Undie's lalag din bro.
APRIL 2012 po ako nagsimula mag gym mga bros.
thoughts po niyo?
Hard gainer din ako sir. Sa tingin ko wag ka na mag cardio. Your workout is too much for more burning calories. Wala ka na po kasing ibuburn kung nagcacardio ka pa like running or walking. Suggestion ko lang po.
ganda n ng katawan mo pre! inggit ako. same weight lng tayo pero d ganyan katawan ko. ectomorph aq pero mataba tiyan ko. bka may bulate aq s tiyan! haha
@bro ongpau, kaya naten yan sir!!!
@bro sevenstring, salamat po!