Hard Gainer

lean_brolean_bro Posts: 26
in Personal Journals
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:

149xsf4.jpg
«1

Comments

  • ongpauongpau Posts: 41
    try doing the 5x5 program, exercises composed of 3 big lifts w/ are compound movements. also nutrition is key! eat atleast 5meals/day. im hard gainer as well, based on my experience lng bro.
  • SteelixSteelix Posts: 71
    agree!
  • lean_brolean_bro Posts: 26
    ongpau wrote:
    try doing the 5x5 program, exercises composed of 3 big lifts w/ are compound movements. also nutrition is key! eat atleast 5meals/day. im hard gainer as well, based on my experience lng bro.

    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:
  • frappfrivanfrappfrivan Posts: 270
    Nosebleed***



    +1 to sir pau
  • SteelixSteelix Posts: 71
    tara na at magbuhat! haha!
  • yLjtyLjt Posts: 23
    ang dami boss ganyan din ako dati, try mo yung 5x5 ot starting strength :)Hard gainer din ako hehehe
  • lean_brolean_bro Posts: 26
    yLjt wrote:
    ang dami boss ganyan din ako dati, try mo yung 5x5 ot starting strength :)Hard gainer din ako hehehe

    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?
  • yLjtyLjt Posts: 23
    Binago kasi ng trainer sa gym yung akin, seriuos mode na ako sa gym, dati kasi pahinto hinto.. my journal din ako andun yung program ko.. di nawawala sa lifts ko yung squat at DL..
  • lean_brolean_bro Posts: 26
    yLjt wrote:
    Binago kasi ng trainer sa gym yung akin, seriuos mode na ako sa gym, dati kasi pahinto hinto.. my journal din ako andun yung program ko.. di nawawala sa lifts ko yung squat at DL..

    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.
  • yLjtyLjt Posts: 23
    bago pa lang din ako dito.. pero eto ung akin isa pa lang nalalagay ko hehe

    http://pinoybodybuilding.com/forum/Thread-My-JournaL--1478
  • allen101allen101 Posts: 5,102
    Ikaw ba yung nasa pic?
  • lean_brolean_bro Posts: 26
    allen101 wrote:
    Ikaw ba yung nasa pic?

    yes bro. ako po yan bro.
  • allen101allen101 Posts: 5,102
    Allergic ako sa mga may abs e.. joke haha.

    Ok ah mukang ang baba ng BF% mo.
    Ayaw mo ba niyan? Bigay mo na lang sakin yung abs mo haha
  • daltonkamotedaltonkamote Posts: 3,629
    train your legs. kung kuntento kana sa timbang at physique mo, ok na yan.
  • lean_brolean_bro Posts: 26
    daltonkamote wrote:
    train your legs. kung kuntento kana sa timbang at physique mo, ok na yan.

    ok bro. noted bro. more squats! haha
  • DregPittDregPitt Posts: 987
    litaw na abs mo ah. sana meron dn ako niyan hehe
  • lean_brolean_bro Posts: 26
    DregPitt wrote:
    litaw na abs mo ah. sana meron dn ako niyan hehe

    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.
  • rotrot78rotrot78 Posts: 1,147
    sa question mo kung babaguhin mo pa ang exercise mo, sa akin wag muna.. ganda na ng foundation mo, maganda back mo and physique mo maganda..sa goal mo adjust ka na lang sa calories.. keep it up and welcome to Pbb community!!
  • NickNick Posts: 34
    Oo nga sir Lean_Brah.. I-up nyo yung calorie intake nyo sir.. :D
  • lean_brolean_bro Posts: 26
    rotrot78 wrote:
    sa question mo kung babaguhin mo pa ang exercise mo, sa akin wag muna.. ganda na ng foundation mo, maganda back mo and physique mo maganda..sa goal mo adjust ka na lang sa calories.. keep it up and welcome to Pbb community!!

    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!
  • DregPittDregPitt Posts: 987
    lean_bro wrote:
    DregPitt wrote:
    litaw na abs mo ah. sana meron dn ako niyan hehe

    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.

    gawin ko yan ser sa january.. mahirap pa mag diet ngaun eh. malapit na naman ang pasok. its eating time! haha..
  • lean_brolean_bro Posts: 26
    DregPitt wrote:
    lean_bro wrote:
    DregPitt wrote:
    litaw na abs mo ah. sana meron dn ako niyan hehe

    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.

    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! :)
  • DregPittDregPitt Posts: 987
    oo.. haha.. di ko kaya magbawas ng pagkain ng matagal. :D
  • frappfrivanfrappfrivan Posts: 270
    lean_bro wrote:
    DregPitt wrote:
    lean_bro wrote:
    DregPitt wrote:
    litaw na abs mo ah. sana meron dn ako niyan hehe

    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.

    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.
  • lean_brolean_bro Posts: 26
    Nga pala mga bros, found some old photos from 2007 to 2008.
    APRIL 2012 po ako nagsimula mag gym mga bros.
    thoughts po niyo?

    24xnvqu.jpg
  • ianhisoka47ianhisoka47 Posts: 15
    Makisabat lang po mga sir.

    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.
  • ongpauongpau Posts: 41
    lean_bro wrote:
    Nga pala mga bros, found some old photos from 2007 to 2008.
    APRIL 2012 po ako nagsimula mag gym mga bros.
    thoughts po niyo?

    24xnvqu.jpg

    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
  • sevenstringsevenstring Posts: 903
    very nice bro!
  • lean_brolean_bro Posts: 26
    @bro ianhisoka, kaso po kelangan ko tumakbo kasi cyclist po ako, di ko po kaya i-quit ang cardio. pano gagawin ko boss??

    @bro ongpau, kaya naten yan sir!!!

    @bro sevenstring, salamat po!
  • DregPittDregPitt Posts: 987
    buti nga ikaw may cardio. ako wala! :unhappy: maliban na lang sa ano. hehe cardio ata un eh.. :lol
Sign In or Register to comment.


© Vanilla Keystone Theme 2024