hard gainer supplements? routine? roids?

Mkoll

Hey guys just wanted to ask you for abit of advice, i have read other posts on beginners and hard gaining but wanted an opinion on my routine.
i have been training for 2 years now and have seen only very small gains in lean muscle mass
in the last 6 months i have only put on about a 1/2 kg. I train mon, tues, thurs and fri
i eat well taking in at least 2 grams of protein per pound body weight and at least 3000 balanced
calories a day also supplement creatine and l glutamine. i train as below

mon: chest, biceps, triceps
chest: bench press 6 reps failing on 6th
bench press 6 reps 80 % of above
bench press 6 reps 60 % of above

dumbell flys max out straight into dumbell press max out

repeat this set x3

machine flys 6 reps failing on 6th
machine flys 6 reps 80 % of above
machine flys 6 reps 60 % of above

incline bench press 6 reps failing on 6th
incline bench press 6 reps 80 % of above
incline bench press 6 reps 60 % of above

repeat set x3

biceps: bicep curl barbell 6 reps failing on the 6th
bicep curl barbell 6 reps failing on 6th 80% of above
bicep curl barbell 6 reps failing on 6th 60% of above

bicep curl concentrated dumbell 6 reps failing on 6th
bicep curl concentrated dumbell 6 reps failing on 6th 80% of above
bicep curl concentrated dumbell 6 reps failing on 6th 60 % of above

bicep curl machine 6 reps failing on the 6th
bicep curl machine 6 reps failing on 6th 80% of above
bicep curl machine 6 reps failing on 6th 60% of above

repeat set x3

triceps: tricep extension machine 6 reps failing on 6th
tricep extension machine 6 reps failing on 6th 80%
tricep extension machine 6 reps failing on 6th 60%

tricep dips 20
tricep dips 16
tricep dips 14

tricep extension dumbell 6 reps failing on 6th
tricep extension dumbell 6 reps failing on 6th 80%
tricep extension dumbell 6 reps failing on 6th 60%



tues: shoulders, lats, legs, abs

abs: situps x 70
situps x 60
situps x 50

lats: latpull down machine 6 reps failing on 6th
latpull down machine 6 reps failing on 6th 80%
latpull down machine 6 reps failing on 6th 60%

repeat x3

legs: squatlift freeweight 8 reps failing on 8th
squatlift freeweight 8 reps failing on 8th 80%
squatlift freeweight 8 reps failing on 8th 60%

leg extension machine 8 reps failing on 8th
leg extension machine 8 reps failing on 8th 80%
leg extension machine 8 reps failing on 8th 60%

hamstring curl machine 8 reps failing on 8th
hamstring curl machine 8 reps failing on 8th 80%
hamstring curl machine 8 reps failing on 8th 60%

repeat x3

shoulders: shoulder press machine 8 reps failing on 8th
shoulder press machine 8 reps failing on 8th 80%
shoulder press machine 8 reps failing on 8th 60%

shoulder press dumbell 8 reps failing on 8th
shoulder press dumbell 8 reps failing on 8th 80%
shoulder press dumbell 8 reps failing on 8th 60%

repeat x3

thurs:chest, triceps and biceps
fri:shoulders, lats,legs, abs

so any advice to increase my gains, i am a ectomorphic build but surely
i can still put on a good deal of mucsle using natural means or should i use roids?
but i dont want bitch tits or any of the other side effects that come with using them?
cheers dudes

Nick500

classic overtraining my friend

mon: chest, biceps, triceps = 39 sets (unless i counted really wrong)


tues: shoulders, lats, legs, abs = 36 sets
etc

You are doing too many sets, far too high volume. You are causing too much breakdown for your muscle to realistically recover. You definitely definitely do not want to venture in 'roids' at this stage because your training is not under control.

As an ectomorph you need to be eating with your current routine about twice as much as you are. You say you want to gain weight yet only 1/2kg in the last 6 months... so either your training too much or eating too little. In this case I think it is both.

I think you need to throw out your entire training routine and start again. 10-12 sets for back, chest and legs, 6-8 sets for biceps, triceps delts PER WEEK....

Eat 6 - 8 times a day, 40 grams per meal of protein minimum.

Please post up your daily diet.

Nick

wigz

overtraining mate, 10/12 sets for larger body parts and 8/9 for smaller body parts
half your workout and sort your diet and the results will come

Nick500

His diet:

roughly the same everyday

breakfast:
1xbowl cereal all bran
2xslice toast
1xproteinshake(promax)

snack:
fruit and maybe some cereal and protein bar

lunch:
salad, ham baguette, jacket spud, pasta and cheese
shake

snack
fruit and cereal

dinner:
usally spag bol or a stew
shake

in forces see mate so limited choice

Nick500

Not enough protein in my opinion. I would say the above diet depends too much upon protein supplements for protein and not real food. I think you need to add 4 cans of tuna and 2 chicken breasts split throughout the day to be hitting around 300 grams of protein per day, on top of what you are eating.

You gotta eat big to get big,

All the best

Nick

Mkoll

any ideas for a training routine nick?

Nick500

i'd say your training is OK, you might want to stick in some deadlifts.

Go by the principle of what wigz said,

'10/12 sets for larger body parts and 8/9 for smaller body parts '

Up the intensity a bit and lower the volume, i think you will achieve more results than you thought possible.



Nick

splinter

Higher set ranges for calves (they respond better) and shoulders even though its not really a large body set do about 12 sets or above with.

crazycal1

stick to compound movements
concentrate on poundage progression
get masses of rest
ie read BRAWN

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk