routine

  • trl_

    Posts: 994

    Jan 02, 2014 12:18 PM GMT
    What's the best routine for mass gaining, in your opinion?

    I'm thinking something HIIT-related and/or focusing on full-body heavy lifts (deadlift,squat,bench press, etc.) but I don't have the know-how to even pick a routine or put one together.

    #ectomorph #hardgainer
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    Jan 02, 2014 10:53 PM GMT
    I started just like you... and I'm taller.

    At this stage of the game, since you are a beginner, you're gonna gain mass even if you don't do everything right. But why slow yourself down when you can go faster?

    To make things simple to you, this is my simple advice before you drown in 1000 replies with 1000 suggestions.

    1. Hire a personal trainer to (a) create a training routine to you (b) show you how you should execute each exercise. If he just creates your routine and shows you the exercises just ONCE every 2 or 3 months is good enough for now. If you can afford, hire him to help you once a week or more, but once every 2 or 3 months is the bare minimum.

    2. Hire a sports dietitian to (a) create your diet and (b) measure your body fat percentage. You have to go back at least once every 3 months; once a month is ideal. This will allow you to maximize your gains without adding a lot of fat and you will be able to track how much LEAN mass you're putting on instead of relying on the mirror or just counting your overall weight.

    Advice from a fellow tall ecto guy: the mirror is NOT your friend. You will NOT see results "in 3 months" as the shorties do. It takes a lot longer and if you really want to "feel" the progress, you will need these body fat measurements to tell you how much lean mass you're putting on.
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    Jan 03, 2014 12:49 PM GMT
    Your compound movements would be a solid start. These are some basics and you will want to master the movement and form of each.

    I personally stick with HIIT workouts, but if you are looking to add a little mass, the previous would be better. You can do it with HIIT, but starting out with the basics is always good!
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    Jan 03, 2014 2:44 PM GMT
    Some good compound exercises:

    Flat Bench Press
    Squats
    Deadlifts
    Clean and press
    Military Press
    Bent Over Row
    Upright Row
    pull overs
    Dips
    Pull ups

    for example...
  • trl_

    Posts: 994

    Jan 03, 2014 4:26 PM GMT
    I live in Korea. I have no idea how to hire a dietitian because I don't know Korean that well. (Trainers abound at the gyms, though.)

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    Jan 03, 2014 5:10 PM GMT
    The best beginner routine I've ever found is the 5x5 at http://stronglifts.com/.

    Good luck and don't give up.
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    Jan 03, 2014 5:19 PM GMT
    Mass gaining? Seriously?
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    Jan 03, 2014 10:36 PM GMT
    trl_ saidI live in Korea. I have no idea how to hire a dietitian because I don't know Korean that well. (Trainers abound at the gyms, though.)



    A trainer always knows some dietitian -- if he's not a dietitian himself. But if you're gonna use your trainer as your dietitian, pick one that understands how ectos should eat.