weight gaining issues for an ectormorph

monday: legs/ triceps

Squats – 2 x 8-10
Leg press – 2 x 8-10
Standing calves raises – 2 x 8-10
Seated calves raises – 2 x 8-10
Cable pushdowns – 2 x 8-10
Close grip bench press – 2 x 8-10


wednesday: shoulders/ back


Lat Pulldowns - 2 x 8-10
Chins - 2 x 8-10
Military press – 2 x 8-10
Seated overhead dumbbell press – 2 x 8-10



Friday : biceps/ chest

Dumbbell curls – 2 x 8-10
Barbell curls – 2 x 8-10
Bench press – 2 x 8-10
Dips – 2 x 8-10


updated version.

Looking great.
 
You could even ramp up the growth by increasing the training-recovery cycle without rasing the volume per day!

 
monday: Quad/Ham/BACK/ triceps
Squats – 2 x 8-10
Leg press – 2 x 8-10
Leg Curl  – 2 x 8-10
Lat Pulldowns - 2 x 8-10
Chins - 2 x 8-10
Seated calves raises – 2 x 8-10
Cable pushdowns – 2 x 8-10
Close grip bench press – 2 x 8-10

Tuesday: Chest/Biceps/shoulders/calf/abs
Dumbbell curls – 2 x 8-10
Barbell curls – 2 x 8-10
Bench press – 2 x 8-10
Dips – 2 x 8-10
Military press – 2 x 8-10
Seated overhead dumbbell press – 2 x 8-10
Standing calf raises – 2 x 8-10
Weighted Crunches  – 2 x 8-10
 
Thursday: Quads/Hams/BACK/ triceps
Squats – 2 x 6-8
Leg press – 2 x 6-8
Stiff Leg Deadlift  – 2 x 6-8
Lat Pulldowns - 2 x 6-8
Chins - 2 x 6-8
Seated calves raises – 2 x 6-8
Cable pushdowns – 2 x 6-8
Close grip bench press – 2 x 6-8
 
Friday: Chest/Biceps/shoulders/Calf/Abs
Dumbbell curls – 2 x 6-8
Barbell curls – 2 x 6-8
Bench press – 2 x 6-8
Dips – 2 x 6-8
Military press – 2 x 6-8
Seated overhead dumbbell press – 2 x 6-8
Standing calves raises – 2 x 6-8
Weighted Crunches – 2 x 6-8
 
Just remember to vary the movements and the intensity methods every week!
Don't let your muscle gains get aheaad of your eating!
 
Evert pound of muscle means another 50 calories!!!

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ORIGINAL: FastestGMAN1

ive used the weight gainer 1850 from gnc and along with a diet where i was eating about 300 cals a day put 5 solid punds on in about 3 weeks.  Good Luck

ok when i first saw that post i was laughing to myself 'hah 5lbs in 3 weeks?? i gained 6 lbs in around 1 week!!'

either god was punishing me for thinking that way, OR, my gains have slowed down (drastically)

haha anyway i'm back again, its been about 5 weeks since i started on this 'mass gaining' programme

in the first week or so, i was seriously making QUICK gains.. i took in close to 4500 cals per day gained 3kg in a matter of a week, so i continued stuffing myself with whatever food i could grab hold of..

but despite all the eating, my gains started to slow down quite alot (sied ur right) , i wasn't making much gains  (less than 1 kg) in the next 2 weeks, and my weight gainer powder ran out at that same time. so for the 4th week or so i went back to about 2200 cals per day, no change in weight fortunately..

by the end of the 4th week i got another 2 tubs of weight gainers, and this time i only consume 1 cup per day, before sleep, bringing my total calories consumption to about 3000 per day (2800 is what i need). and HOLA!!! i'm making gains again!! this time i'm more positive that these are solid gains, unlike last time :D


was 112.4 at the beginning of this programme

right now i'm 121.3 lbs.

will be backto update again, :)

hey dudes, i'm back again for a quick question, i work out my abs like the other parts of my body and i do cardio 1-3 times per week, why is it that the weight i have been gaining apparently looks like it has been accumulating around my waist. i now got a 'belly' thats poppin out mainly from my belly button and below.. any tips to shed the belly?

Any updates on the progress???

hey guys, just to let you know im an ectomorph, i'm 6 feet 1 inch and started out at 125lbs and now I'm 151lbs of muscle and fat after 3 months :D. stay committed!

Im an ectomorph too lol. Except im like a fourth of an inch shorter and four pounds lighter.




Bench 140    
Squat 200
Deadlift 225