New diet and training breakthrough
Hey. I don't know if anyone remembers my post a couple weeks ago. But at that time I vowed to start hardcore split workout training. Well, I started a new diet: Eat as much as possible! And I also incorporated a lot of compound and powerlifting exercises into my routine. If anyone is having the same problem putting on muscle as I had, try these workouts:
Dumbbell flys - 4 sets of 8,6,4,4 reps to failure
Follow this same pattern for incline and flat bench presses, and pec deck machine as well.
Then, do 4 sets of dips to failure (use weights to keep your reps under 10)
Deadlifts - 3 sets of 10,6,4 reps to failure (POWERTRAINING)
Bent over barbell rows - 4 sets of 8,6,4,4 reps to failure
Bent over dumbbell rows - ditto
Then 3 sets of wide grip overhand chinups OR pulldowns to failure
Standing barbell curls - 4 sets of 8,6,4,4 reps to failure
Follow this pattern for barbell preacher curls and incline dumbbel curls
Concentration curls - 4 sets of 8 reps (Keep it heavy, though. These are great for developing peaks)
My triceps are a bit lagging, so I don't go quite as heavy:
Close grip bench press - 4 sets of 10,8,6,6 reps to failure
Barbell extensions - 4 sets of 12,10,8,6 reps to failure
Dumbbell kickbacks - 4 sets of 12 - 8 reps (Amazing burn in upper triceps!)
This one can be brutal if you do the crunches with weights so that you BURN in your midsection.
Each exercise is to be done as one set, with NO REST between exercises:
Lying leg raises - 20-50 reps (Depending on your current ab development)
Then, hold legs about 6" off the ground for at least 30 seconds (Keep 'em straight)
Crunches - 50 reps
Serratus pulls - 50 reps each side
Crunches - 50 reps
Then, depending on your level of fitness, this will either be a tremendous workout, or you can rest a couple minutes and start over. The first time I ever did this one, my abs were sore for days.
So far I have yet to create my perfect shoulder workout, but the exercises I've been using are usually these:
Clean and press - 4 sets of 10,8,6,4 reps to failure (POWERTRAINING)
Standing plate raises - 4 sets of 12 - 6 reps to failure
Barbell shrugs - 4 sets of 10,8,6,6 reps to failure
Barbell upright rows - 4 sets of 12,10,8,8 reps to failure
Also, my leg workout isn't set up yet. I like to do 5 sets of HEAVY calf raises. That alone gets my calves pumped right now. As for upper legs, leg presses can stimulate growth in quads, hams, and glutes. Straight-legged deadlifts put tons of pressure on hams and glutes as well.
Well there is my recent workout regimen. For me, it WORKS. I put on 2 lbs. of muscle in one week. Previously, I hadn't gained a pound in months. However, I trained 6 days in a row, and ate like a beast, usually a half pound of lean meat after working out, along with huge meals all day and lots of skim milk. Anyway, I'm done. Feel free anyone to comment, and all you ectomorphs out there, TRY IT OUT.