Ectomorph help

[Gjohnson7]

OK, I'm looking for a little help now. I am a typical ectomorph and have always had trouble gaining weight and putting on mass. I just started my workouts again, but I'm trying to remember my old routine and it's a little sketch. I picked up this routine from a gainging-mass.com but the website is now down and I can't find the file anywhere on the web, so I'm taking suggetions.

First off I guess I'm wondering what type of routine I should start. I usually do very short workouts with heavy weights and few reps. Doing these workouts I would bump up my calorie intake to around 3500 to 4500 daily and around 200 grams of protein. This seems to workout great and I have steady gains but usually make back starts acting up again and I drop out of the weight room.

Second, I'm 6'0 tall and currently weight about 175, what would the best weight range for my height? Should I change my workout plan accordingly. I guess my metabolism is starting to slow down, because 175 is about the heaviest I've ever been. Most of my life I've weighted in around 155 to 160.

Thanks for your help

 

[LucSulla]

175 and six feet tall isn't exactly fat still, lol.

Do you mean what is your ideal weight at that height or what should you be working out with. The answer to either question is depends, but still wanted to get you to clarify.

 

[Gjohnson7]

Yeah, I definitely don't consider myself fat.

I'm asking what should be my ideal weight at my height? Also, should I still be focused on the weight gain or more on volume training? Currently it's been all about putting on the weight, then toning.

175 and six feet tall isn't exactly fat still, lol.

Do you mean what is your ideal weight at that height or what should you be working out with. The answer to either question is depends, but still wanted to get you to clarify.

 

[Tatyana]

What type of training methods have you tried besides the heavy weights and few reps? What do you mean by few reps?

General rule of thumb:

Less than 5 reps = strength training

6-12 reps = mass building

15+ reps = endurance

Of course it is also suggested that this depends on your muscle fibre type.

How many calories are you eating every day? Have you ever worked out how many grams of protein, carbs and fat?

 

[Gjohnson7]

My current routine:

Monday

Bench: Warm up 4 reps, 85% of max 4-6 reps, 95% of max 4-6 reps
flat bar curl: Warm up 20 reps, 85% of max 6-8 reps, 95% reps 6-8 reps
10 wide grip pullups

Friday:

Deadlifts: Warm up 8 reps, 85% of max 4-6 reps, 85% of max 4-6 reps, 95% of max 4-6 reps, 95% of max 4-6 reps
weighted crunches 10 reps
one leg calf raises 30 reps each


Right now I'm consuming around 4000m calories which include 2 servings of around 950 calorie wieght gainer with 55 grams of protein.

 

[SaiBoT]

If you are going to do just two workouts per week I suggest fullbody workouts, mondays and thursdays or tuesday and fridays. It would be better if you worked out 3 days a week on non-consecutive days.

Check this The Tight Tan Slacks of Dezso Ban: Full-Body Workouts - C.S. Sloan

 

[cmarcell]

Yeah if you want to gain any weight in terms of muscle you will have to ditch the workout you are doing, and aim for something different. Can you only work out 2 days a week? Can you do 3 or 4? You have to let us know how many days a week you can/want to put into this.

 

[LucSulla]

If you would allow me to use a hammer for a moment:

SQUAT! SQUAT! SQUAT!

OK, done

 

[Gjohnson7]

Yeah, I definitely want to gain weight in terms of muscle. The workout I posted above is considered to be the Brute phase which is done for 4 weeks and then pick up the volume phase for 4 weeks which includes 3 workout days.

I can easily do 3 or even 4 days of workouts, I just started the Brute / Volume workout last week although I don't remember the volume routine at all.

Also, I do love squats and every now and then I will subtitue squats in for the deadlifts.

 

[Big_BK]

Push/Pull/Legs is a pretty good routine to get into. You can throw in a 4th day with left over stuff if you want.