New Ectomorph
virtuous
Posts: 4
Hi
I am currently doing his old program and i'm now on my 3rd week.
Week 1 gains 3lbs
Week 2 gains 2lbs
Body: 23year old ectomorph 5'5 105lbs (currently 111lbs)
Supplements: Mutant mass 2 scoops a day (started taking it on my second week) (2.9kphp for 15/lbs bag)
Diet: 3 big meals. sometimes i get snacks in between ex. taho (morning), burger and fries (afternoon)
some more notes for skinny guys like me :
-No cardio
-Should spend less time at the gym
-Dont train to failure (last rep execution should be as perfect as the first rep)
-More compound exercises (squats, deadlifts)
Below is a quick summary of Jason Ferruggia's old program and the new program.
The new program is from his book Muscle Gaining Secrets 2.0 and it is not free.
==============OLD=============== (should be done within 45 minutes)
1st Week A-B-A
2nd Week B-A-B
A. Routine
Squat
Incline press
1 Arm Row
B. Routine
Deadlift
Chin up
Military press
==============NEW============= (should also be done within 45 minutes)
Day M T W TH F S S M
Day 1 - 2 - 3 - - 4
Note: day1 is monday, 2 is wednesday, day 3 is friday, lastly, day 4 is next week's monday
Day 1
1) Bench Press 7x4 90rest
2) Military Press 7x4 90 rest
3) Incline Dumbbell row 8x4 90rest
4) Chin ups 8x4 90 rest
Day 2
1) Squat 7x5 120rest
2) Rack Deadlift(above knee) 7x4 120rest
3) EZ Bar Curl 10x3 90rest
4) Sled Push/Bike Sprint 20secsx8 60rest
Day 3
1) Bench Press 8x3 90rest
2) Military Press 8x3 90 rest
3) Pull Up AMAP 3 90rest
4) 1 Arm Dumbbell row 8x3 90rest
Day 4
1) Squat 8x3 120rest
2) Romanian Deadlift 8x3 120rest
3) Hammer Curl 10x3 120rest
4) Sled Push/Bike Sprint 20secsx8 60rest
I am currently doing his old program and i'm now on my 3rd week.
Week 1 gains 3lbs
Week 2 gains 2lbs
Body: 23year old ectomorph 5'5 105lbs (currently 111lbs)
Supplements: Mutant mass 2 scoops a day (started taking it on my second week) (2.9kphp for 15/lbs bag)
Diet: 3 big meals. sometimes i get snacks in between ex. taho (morning), burger and fries (afternoon)
some more notes for skinny guys like me :
-No cardio
-Should spend less time at the gym
-Dont train to failure (last rep execution should be as perfect as the first rep)
-More compound exercises (squats, deadlifts)
Below is a quick summary of Jason Ferruggia's old program and the new program.
The new program is from his book Muscle Gaining Secrets 2.0 and it is not free.
==============OLD=============== (should be done within 45 minutes)
1st Week A-B-A
2nd Week B-A-B
A. Routine
Squat
Incline press
1 Arm Row
B. Routine
Deadlift
Chin up
Military press
==============NEW============= (should also be done within 45 minutes)
Day M T W TH F S S M
Day 1 - 2 - 3 - - 4
Note: day1 is monday, 2 is wednesday, day 3 is friday, lastly, day 4 is next week's monday
Day 1
1) Bench Press 7x4 90rest
2) Military Press 7x4 90 rest
3) Incline Dumbbell row 8x4 90rest
4) Chin ups 8x4 90 rest
Day 2
1) Squat 7x5 120rest
2) Rack Deadlift(above knee) 7x4 120rest
3) EZ Bar Curl 10x3 90rest
4) Sled Push/Bike Sprint 20secsx8 60rest
Day 3
1) Bench Press 8x3 90rest
2) Military Press 8x3 90 rest
3) Pull Up AMAP 3 90rest
4) 1 Arm Dumbbell row 8x3 90rest
Day 4
1) Squat 8x3 120rest
2) Romanian Deadlift 8x3 120rest
3) Hammer Curl 10x3 120rest
4) Sled Push/Bike Sprint 20secsx8 60rest
Comments
nag switch na pala ako sa *new* program. nakukulangan kasi ako dun sa old program lalo na ung set B.
I'll be posting my journal soon :yahoo:
wow pullups
lahat ng kaya mag pull ups idol ko. inggit much
haha. i gonna perfect it soon when i get my training gloves. sakit sa kamay eh.may pics narin ako for 1st week and 2nd week but im not gonna post it until there are noticeable gains
4months ago and today, wala masyadong changes no? lagi kasi ako may reflux dahil sa GERD.