Mass card ectomorph

[bgiuseppe275]

Hi, I’m writing here about tapatalk for advice on this ectomorph card.
I am 20 years old, I weigh 80kg I am high 196, I have experience in the gym and I put a lot of mass but being very high you do not notice much. I have a pretty fast metabolism, I take 4700kcal CLEAN and I move a lot. I do not trust my instructor as from an equal card for everyone, also This is the card I found, I will be happy to listen to your opinions about it and if there is something wrong I will be ready to listen to everything.
Maybe if the card doesn’t work for me, I’ll be happy to have a new one for me.

Flat barbell bench 4x6

Weight bench 3x8

Parallel dip 3x6/8

Cable crosses from above 2x12

Slow forward barbell 4x6

Side lifts 3x10

French press flat bench

Pushdown 3x10



B) Squat 4x6

Leg press 3x8

Leg extension 3x10

Leg curl 4x8

Calf multipower 4x15

Abdomen



C) Cut-off 4x5

Traction 3x6/8

3x8 balance oarsman

Pulley 3x10

Up 90 year. 4x8

Scroll handlebars 3x10

Curl barbell bar 4x6

Hammer curl 3x10



Inviato dal mio Redmi Note 9S utilizzando Tapatalk

[the_alcatraz]

your training is not bad at all
but diet not sure
if you do 4500 calories, increase protein 400 protein/day and higher carbs you'll grow

[stevesmi]

no human being needs 5000 calories a day to function just FYI

otherwise nice setup, let us know how you improve

[JasonPriest]

you need to incorporate more compound lifts

[ceo]

bros you need to eat more, its not the training
its the eating is the problem, eat more a lot more

[ROIDDERS]

you need to eat more
300-400grams of protein daily is minimum
eat MORE protein not just calories

[BodyMonster34]

bro hit it 1 hour a day hard, once you get experience can go harder

[Quadsweep]

Not sure of the english here but I assume you need training help? training seems good your diet needs the help.

[Ulter]

mass card you need more protein and food

[StevenDarwinMD]

This thread/post was reviewed by our Medical Review board.

This thread/post/message was also fact checked by Steven Darwin, MD and our medical review board.