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Gaining more mass!? Help! (Tall, Ectomorph guy)?
Hi guys!
Ok, so I'm 19 years old and I have started doing weights and my own workouts now for about 5 months. I have seen tiny results but I seem to be struggling with overall mass especially on the arms. My body type is an Ectomorph. Quite a long neck, long arms, long legs etc. However, I do have a bit of muscle to me but really want to improve overall mass. I train for Football (Soccer) and Tennis! So my legs are in good condition and strong but I want to add mass to my arms, chest, shoulders, back etc. I'm not at the gym but I do my workouts from home but I have bought myself a good pair of dumbbells that work me hard and found some decent routines online. Ok so my routine :
Monday : (Workout lasts 45 minutes)
*40 Squats - 1 Set
*20 Lunges (With weight) - 1 Set
*40 Sit ups - 1 Set
*Bicycle kicks (Until burning on abs) - 1 Set
* The plank (Until burning on abs) - 1 Set
* 10 Bicep curls - 2 Set
* 10 Hammer curls - 2 Set
* 10 Alternated bicep curls - 2 Set
* 10 two arm tricep extension - 2 Set
*10 Normal press ups - 1 Set
*10 Diamond press ups - 1 Set
* 10 Close together arm press ups - 1 Set
*10 Dumbbell shoulder press - 2 Set
* 10 Dumbbell shrugs - 2 Set
* 10 Upright tow - 2 Set
Tuesday : REST
Wednesday : http://www.youtube.com/watch?v=LqgGhJywnHI
2 Sets of every exercise in this video - (Workout lasts 45 minutes)
Thursday : REST
Friday : The exact same workout as on Monday. (Workout lasts 45 minutes)
Saturday & Sunday Rest.
Thanks for reading Please feel free to be critical and any advice would be greatly appreciated!! I'm going to posts my diet in the Nutrition section too. Thanks everyone and good luck with your programme Any help would be appreciated. Would it be better to do a workout based on compound movements instead? Also I have put on a little bit of muscle but it's so hard to tell because I'm tall and long! (My diet is good, I eat a lot of proteins like chicken, beef and fish, nuts and eggs and drink milk. Also carbs such as potatoes, rice and pasta. Also sometimes the odd bit of chocolate and crisps as calories is important for a slim guy I think!)
Cheers,
Pepe
1 Answer
- Anonymous7 years agoFavorite Answer
Your workout routine could use some tweaking. Your overworking muscles, and under working some others. Do 3-4 excersises of 3-4 sets in the 6-8 rep range. Train every muscle group (but not twice a week) every week including legs. Legs are very important, lifting heavy with legs help elevate your natural testosterone levels which help build muscle. And dieting to simply put it your not eating enough. Try eating 350 grams protein, 250 grams fat, and 350 grams carbs each day. But keep your sugar way down. Don't eat carbs and fats together because they bind. If eating like that doesn't increase muscle increase your protein and fat until it does. You will probably feel like you want to puke all the time but it's the name of the game.
Source(s): Competitive bodybuilder