Help an Ectomorph

[vindyguy82]

hi this is vishi back again,
thank you for a reply .i m an ECTOMORPH n i m not puting on muscles at all i am working out 5 to 4 day's a week , My diet and the weight's that i m liftin is good .

CHEST DAY :
bench press 5 sets of 10 reps ; decline press 3 sets of 10 reps ; incline press 3 sets of 10 reps
flat flies 3 sets of 10 reps ; incline flies 3 sets of 10 reps ;
i m not sure of the name but u have got to sit on chair n pull with both hands n join them (on machine) 3 sets of 10 reps

SHOULDER DAY :
shoulder press 5 sets of 10 reps ; mitliry press 3 sets of 10 reps ;using the same rod less weight for collor 3 sets of 10 reps ;
then with dumbles(capsule) 3 sets of 10 reps ; i m not sure of the name but u have got to sit on chair n pull with both hands the rod u got to get it down (machine) 3 sets of 10 reps ;

ARM DAY :
barble curl 5 sets of 10 reps ; single dumble(capsule)curl 3 to 4 sets of 10 reps ; incline curl 4 sets of 10 reps ;
for triceps dumble(capsule) curl over the head 3 sets of 10 reps ; kick back 3 sets of 10 reps ; hammer head 3 sets of 10 reps ;

LEG DAY (just started about a week back) :
squats 3 sets of 6 to 7 reps ; incline squats 3 sets of 6 to 7 reps ; 2 more excirse for claf i don't know there name ;
for now a have just started excering for legs so , not much fus

but
it's been 8 months that i have been workin in the gym with very poor results the time i joined gym my biceps where 10 inch n now it only 12 inches similar is the case with chest (i m an ectomorph) now at this point of time i require ur help n guidence my diet is fine i guess in a day i have an input of aprox 3500 to 3600 calories please help me to put on some real muscles my weight is also not increasing . (i dont' want to take supplement as i m kind of scared) .

thank you

vishi
:confused:

Hi vishi. How about giving us some more info? Like what does your workout consist of? How many sets and reps? What exercises? What is your workout split? This way we can pinpoint any potential problems.

There are many safe and useful supplements out there. Protein powders have been in use for the past 50 years and have helped many people to change their physiques. What supplements are you most afraid of?

[vindyguy82]

hi this is vishi back again,
thank you for a reply .i m an ECTOMORPH n i m not puting on muscles at all i am working out 5 to 4 day's a week , My diet and the weight's that i m liftin is good .

CHEST DAY :
bench press 5 sets of 10 reps ; decline press 3 sets of 10 reps ; incline press 3 sets of 10 reps
flat flies 3 sets of 10 reps ; incline flies 3 sets of 10 reps ;
i m not sure of the name but u have got to sit on chair n pull with both hands n join them (on machine) 3 sets of 10 reps

SHOULDER DAY :
shoulder press 5 sets of 10 reps ; mitliry press 3 sets of 10 reps ;using the same rod less weight for collor 3 sets of 10 reps ;
then with dumbles(capsule) 3 sets of 10 reps ; i m not sure of the name but u have got to sit on chair n pull with both hands the rod u got to get it down (machine) 3 sets of 10 reps ;

ARM DAY :
barble curl 5 sets of 10 reps ; single dumble(capsule)curl 3 to 4 sets of 10 reps ; incline curl 4 sets of 10 reps ;
for triceps dumble(capsule) curl over the head 3 sets of 10 reps ; kick back 3 sets of 10 reps ; hammer head 3 sets of 10 reps ;

LEG DAY (just started about a week back) :
squats 3 sets of 6 to 7 reps ; incline squats 3 sets of 6 to 7 reps ; 2 more excirse for claf i don't know there name ;
for now a have just started excering for legs so , not much fus

but
it's been 8 months that i have been workin in the gym with very poor results the time i joined gym my biceps where 10 inch n now it only 12 inches similar is the case with chest (i m an ectomorph) now at this point of time i require ur help n guidence my diet is fine i guess in a day i have an input of aprox 3500 to 3600 calories please help me to put on some real muscles my weight is also not increasing . (i dont' want to take supplement as i m kind of scared) .

thank you

vishi
:confused: [b]

Hello Vishi,
You don't necessarily need any supplements. But you've gained 2 inches in your arms in 8 months. As an ectomorph, that's great! Don't try to wear yourself out with your chosen excercises. You hit your muscles pretty hard for 1 day (it seems) but it seems to me as if you don't hit your muscles often enough. For example, instead of hitting your chest with so many presses in one day, just fatigue it with two different types of exercises (3 sets each), 3 non consecutive days a week. This will leave room in the same workout for muscles other than the chest (keep track of your progress).
When your body starts to get tired of this (in about 8 weeks)take off a week or two to rest. Then jump in again, doing the same routine or a different one. REMEMBER, DON'T WEAR YOURSELF OUT! Have fun!