[JP10]

Originally Posted by floridaorange

Mon:
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Pullups - 4 sets x 10
Single Arm Cable Upright Rows - 4 sets x 10
Upright Cable Rows - 2/3 sets x 10
Lat Pulldowns - 4 sets x 8-10
Decline Situps - 4 x 10
Reverse Narrow Grip Pulldowns - 2/3 sets x 8-10
Reverse Fly's Machine - 4 sets x 10
2 variations of Arnold Press - both 4 sets x 10
Lunges - 4 sets x 10

Tues - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Wed
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Weighted Dips 4 x 8/15
Tricep Pushdowns 4 x 8/10
Standing Upright Cable Row 4 x 10 (just to get the shoulders warm)
Reverse Tricep Pushdowns (or using narrow bar/rope) 4 x 10
Incline Dumbless Flys 4 x 10
Seated Machine Flys 4 x 10/12
Bench Press (sometimes) 4 x 8/10
Incline seated Chest Press 4 x 10
Lunges - 4 sets x 10

Thurs - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Fri
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Squats 4/5 x 5/10
Deadlifts 4/x x 5/10
Military Press 4 x 8/10
Hamstring Curls 4 x 10
Seated Leg Extension 4 x 10

Sat
Rest or HIIT or Lacrosse

Sun
Rest or HIIT

If the goal is to add size then taper your rep counts on sets, 12-10-8-6. 12 reps just at a warm up weight to avoid injury then bust your ass on the following 3 while increasing weight. Each day of yours has a full body aspect to in, not exactly tailored to gain weight, more of a maintenance regimen (not enough cardio to be called a cutting regimen). When I'm trying to gain, the name of the game is pumping as much blood as possible into the areas of focus. The HIIT training, which I love not knocking it in any way, is not built around that methodology. Rather to keep heart rate at a consistently increased rate for an extended period of time. My advice would be to pick a lane and try to stay in it!

[floridaorange]

Originally Posted by hooligan_E84

If you're trying to bulk, that's too much cardio, honestly, regardless of what your meal plan looks like.

Where did you come up with your programming? Are you training for strength or size?

Originally Posted by hooligan_E84

If you're trying to bulk, that's too much cardio, honestly, regardless of what your meal plan looks like.

Where did you come up with your programming? Are you training for strength or size?

Trying to achieve strength, function and muscle size.

I was doing the HIIT to stay busy when covid slowed work down but now that work has picked back up the HIIT will likely be replaced with pull-ups pyramid (10 9 8 7 6 .... with sit-ups on my non gym days)

Came up with my programming over time seeing what maximizes input/output - sort of a trial and error. For the longest time i wasn't serous about legs because they weren't as flashy but for the past 4 yrs i've gotten more serious about legs.

[RoughKnight]

Work in car sales. You go from a 180lbs 6pack to a 280lbs overweight fuckboy. but at least you have some coin and can talk to chicks easier

[JP10]

Originally Posted by floridaorange

Trying to achieve strength, function and muscle size.

I was doing the HIIT to stay busy when covid slowed work down but now that work has picked back up the HIIT will likely be replaced with pull-ups pyramid (10 9 8 7 6 .... with sit-ups on my non gym days)

Came up with my programming over time seeing what maximizes input/output - sort of a trial and error. For the longest time i wasn't serous about legs because they weren't as flashy but for the past 4 yrs i've gotten more serious about legs.

Hmmmm. Strength, function, and muscle size... Reminds me of quality, schedule, and cost - bottom line you can usually only pick two lol. While focusing on strength and muscle size your functionality drops slightly through the process (usually) - bulk. Strength and function can be maintained through maintenance regimens. Muscle size & function can usually be obtained following a bulk during the cutting process (even though you're dropping in size the proportions usually create the aesthetics you are hoping for). To achieve all three you can cheat - steriods lmao!

In seriousness, the answer to what you want to achieve is time. If you keep your existing regimen and increase calories just slightly it will come, eventually... Look into natural limitations associated with weight lifting. You'll see that the first year will be your best year for adding muscle. As you continue into the endless abyss we call fitness you'll see that after a few years in the game the amount of muscle you can gain in a single year drops drastically. If my memory serves me correctly, after 3-4 years the amount of muscle gain in a single year is around 3lbs.

[floridaorange]

That makes sense. I've been lifting since 1999 (neglecting the lower body serious compound exercises). I was told to not worry about legs, but that's where the size comes from I've learned about 4 yrs ago... But you're right, just give it time and stay consistent and screw the rest.... no way I'm going unnatural, just doesn't fit my mindset. I also do need to increase calories... The problem is - I don't like how bloated I look when I over eat all the time, but I reckon that's part of the deal. Only way to look big and shredded without being a bigtime gym rat (unbalanced life) is roids.... I need to come to grips with that lol. In the meantime - I will play with my protein intake as well.

[hooligan_G01]

Originally Posted by floridaorange

Trying to achieve strength, function and muscle size.

I was doing the HIIT to stay busy when covid slowed work down but now that work has picked back up the HIIT will likely be replaced with pull-ups pyramid (10 9 8 7 6 .... with sit-ups on my non gym days)

Came up with my programming over time seeing what maximizes input/output - sort of a trial and error. For the longest time i wasn't serous about legs because they weren't as flashy but for the past 4 yrs i've gotten more serious about legs.

You're much better off with a tried-and-true strength program like 5/3/1 or StrongLifts 5x5 or a well-known and received BB program.

If you're looking for strength+size, Jim Wendler's "Boring But Big" variation of his 5/3/1 programming might be a good option for you. Spoiler alert, you probably shouldn't be doing squats and deadlifts on the same day. They both put huge demands on your CNS if you're doing them at strength-building weights and one or the other of them will suffer if you're doing them together. My $.02.

https://stronglifts.com/5x5/

https://jimwendler.com/

https://www.t-nation.com/workouts/tr...ogram-template

[floridaorange]

*Forgot to add Overhead dumbbell tricep extensions 4 x 8/10 to my tri's/chest day.

Thank you for those articles, I am familiar with the first one, I just don't think I can stick to that to be honest. I still need to checkout the 2nd article. The 3rd article is a GREAT reminder to rest more between sets in order to get the weight up etc.

Digging the 4 day training split program, thank you!

(having skirt steak, chicken, pasta, veggies for lunch today)

[hooligan_G01]

Originally Posted by floridaorange

*Forgot to add Overhead dumbbell tricep extensions 4 x 8/10 to my tri's/chest day.

Thank you for those articles, I am familiar with the first one, I just don't think I can stick to that to be honest. I still need to checkout the 2nd article. The 3rd article is a GREAT reminder to rest more between sets in order to get the weight up etc.

Digging the 4 day training split program, thank you!

(having skirt steak, chicken, pasta, veggies for lunch today)

Alexander Bromley has some good reviews of popular programs, to include 5/3/1 and it's variations.

https://www.youtube.com/channel/UCcl...Ge8cu9JkvY6nNA

[floridaorange]

i'm realizing my program was being done at cutting speed - keeping my heart rate high the whole time not resting enough between sets thwarting my ability to move up in weight.

[JP10]

Originally Posted by floridaorange

i'm realizing my program was being done at cutting speed - keeping my heart rate high the whole time not resting enough between sets thwarting my ability to move up in weight.

Nailed it, but you can still gain on your program. Thing is you need to compensate for all of those calories burned. While if you keep HR down there are less calories to make up for by eating.

[hooligan_G01]

After watching this video:

Seems like the Juggernaut programming might be a little more productive for a relatively novice lifter because the progression in weight is a bit more aggressive than 5/3/1. Maybe give it (Juggernaut) a look?

[floridaorange]

i've been lifting consistently since 1999. I think we all can develop pattens where we are chasing the pump or plateauing. I workout at the YMCA because i like to give them my money. Most are in a rush to get in an out - so babysitting a station is sort of frowned upon. But i'm gonna do just that.

[floridaorange]

just an observation that might be useful for other ectomorphs reading this : - i don't get the same runner high feeling going slower and lifting heavier - but the size is already showing. FWIW, i think i was just enjoying the fast pace high exercise vibe... but it's fun to build too, just a diff approach. it's been yrs since i went for size. good times

[JP10]

Originally Posted by floridaorange

just an observation that might be useful for other ectomorphs reading this : - i don't get the same runner high feeling going slower and lifting heavier - but the size is already showing. FWIW, i think i was just enjoying the fast pace high exercise vibe... but it's fun to build too, just a diff approach. it's been yrs since i went for size. good times

I enjoy fast pace as well, that's been my routine for basically the last year and a half. Feel better leaner vs bloated, I'm sure I'll go heavy again, but not for the foreseeable future. Have my wedding in May so probably just stay on course to be in solid shape for that.

[floridaorange]

Congrats on tying the knot! Very cool!

I'm definitely feeling stronger, taking a minute rest between sets and increasing weight more. Dips with 35-45 lbs (i remember when 45 was nothing), and over head dumbbell tricep press with 95 lbs (the heaviest my gym has).

My chest i've been sticking to incline dumbbell flys and machine flys and upright incline machine press. This approach has kept my chest more cut and not so big. My chest gets disproportionally (in my mind) big, so I don't bench much, but considering incline dumbbell press again .

With bulking i'm less thirsty - so less water weight - i think - because today i'm down to 193 lbs. But i skipped lunch yesterday and for me that's all it takes to drop lbs.

[JP10]

Originally Posted by floridaorange

Congrats on tying the knot! Very cool!

I'm definitely feeling stronger, taking a minute rest between sets and increasing weight more. Dips with 35-45 lbs (i remember when 45 was nothing), and over head dumbbell press with 95 lbs (the heaviest my gym has).

My chest i've been sticking to incline dumbbell flys and machine flys and upright incline machine press. This approach has kept my chest more cut and not so big. My chest gets disproportionally (in my mind) big, so I don't bench much, but considering incline dumbbell press again .

With bulking i'm less thirsty - so less water weight - i think - because today i'm down to 193 lbs. But i skipped lunch yesterday and for me that's all it takes to drop lbs.

Appreciate it man!

Lol we sound the same, my chest will do that as well. Annoying, I focus on upper chest as well. Not crazy strong anymore, I get 185 incline for 10-12. I keep reps high for that reason, rest of my ligaments can't keep up lol

[davidr3]

Healthy fats man, as others have said peanut butter is a god send. I'm having similar issues gaining weight & peanut butter has been saving my ass. I throw in a whole avocado too, lots of calories from close to no food.

[S65Hunter]

This thread is making me want to get serious about gaining weight. This coming week im going to start proper diet and work out. Im honestly too embarrassed to admit my height/weight on here.....

[floridaorange]

You're good man - nobody cares about your height and weight - what matters is your effort/commitment.

[S65Hunter]

Originally Posted by floridaorange

You're good man - nobody cares about your height and weight - what matters is your effort/commitment.

Well in that case.... im 27 years old, 6ft tall and 128lbs. This coming weekend I'm going to do some grocery shopping and try harder at working out. I work night shift, usually 10hr shifts but sometimes 12. The last thing I want to do when I get home is work out.

[TheWatchGuy]

Originally Posted by floridaorange

Mon:
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Pullups - 4 sets x 10
Single Arm Cable Upright Rows - 4 sets x 10
Upright Cable Rows - 2/3 sets x 10
Lat Pulldowns - 4 sets x 8-10
Decline Situps - 4 x 10
Reverse Narrow Grip Pulldowns - 2/3 sets x 8-10
Reverse Fly's Machine - 4 sets x 10
2 variations of Arnold Press - both 4 sets x 10
Lunges - 4 sets x 10

Tues - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Wed
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Weighted Dips 4 x 8/15
Tricep Pushdowns 4 x 8/10
Standing Upright Cable Row 4 x 10 (just to get the shoulders warm)
Reverse Tricep Pushdowns (or using narrow bar/rope) 4 x 10
Incline Dumbless Flys 4 x 10
Seated Machine Flys 4 x 10/12
Bench Press (sometimes) 4 x 8/10
Incline seated Chest Press 4 x 10
Lunges - 4 sets x 10

Thurs - home HITT (These are done alternating not at once)
2 min jogging in place - warmup
Dumbell Curls with weight + band 4 x 10
Decline Pushups with bands 4 sets x 20
Dumbell Squats 4 x 10
Standing Calf Raises 4 x 15/20
Hammer Curls 4 x 10
Situps Weighted/non Weighted 4 x 25

Fri
Warmup: 5 min run - 5mph - 7.5mph - .50 miles
Squats 4/5 x 5/10
Deadlifts 4/x x 5/10
Military Press 4 x 8/10
Hamstring Curls 4 x 10
Seated Leg Extension 4 x 10

Sat
Rest or HIIT or Lacrosse

Sun
Rest or HIIT

switch to a strength/size workout from your more toning workouts. 5x5s or 5 3 1 programs will do that.

then up your protein and caloric intakes. during bulking phases in my past days, 2g of protein per body kg worked well. youll have to play around with protein and calories based on what your body is doing. there isnt a one size fits all for everyone so you will have to do some tweaking.

[TheWatchGuy]

Originally Posted by AlpineE93

Well in that case.... im 27 years old, 6ft tall and 128lbs. This coming weekend I'm going to do some grocery shopping and try harder at working out. I work night shift, usually 10hr shifts but sometimes 12. The last thing I want to do when I get home is work out.

youd be amazed how quickly someone with your frame can bulk up. i had a buddy that started lifting with me about that same age, height and weight and within a year was pushing the 180s. Takes dedication, and its gonna suck starting out cause you arent going to be very strong, but if you stick with it, its worth it