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 Post subject: Newbie ectomorph needs help
PostPosted: Sat Nov 17, 2012 9:39 am 
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Finch

Joined: Tue Jul 24, 2012 7:13 am
Posts: 1
Hi everyone!

I am tired of being skinny and today is the day to start the change. I know it's going to be hard and not instant but with perseverance I will end this bad shape, I am 172cm tall and weight around 48kg.

I read on the internet and tried to create a training program to start, but I need some opinions on it because probably, most likely, it's a wrong program, I would appreciate it if you take the time to give me some opinions and how could I improve it.

Image

Thank you in advance!


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 Post subject: Re: Newbie ectomorph needs help
PostPosted: Sat Nov 17, 2012 12:26 pm 
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Batman
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Joined: Thu May 05, 2011 6:15 am
Posts: 1493
Location: Isle of Wight, England
I personally would ditch the concentration curls and do chin ups or pull ups, if you aren't able to do them then try assisted or reverse, also I would switch deadlifts onto friday and dips onto monday so that you're workin body parts a day each (if that makes sense) really focus on the big compound stuff like squats, deadlifts, bench press, pull ups and shoulder press' and pay less attention to isolation movements!
What may be most important here is diet so eateateat! Good luck, make a log so you can track your progress :)

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 Post subject: Re: Newbie ectomorph needs help
PostPosted: Fri Nov 23, 2012 11:14 am 
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Gorilla
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Joined: Sun Jan 22, 2012 4:31 pm
Posts: 516
There's a full body strength program on the main page of the VBB.

Day 1: Squat, Bench Press, Barbell Row, Dumbbell Shrugs

Day 3: Clean, Incline Dumbbell Bench Press, Dumbbell Row, Romanian Deadlift

Day 5: Weighted Pull Ups, Decline Dumbbell Pullovers, Push Press, Deadlift

In Between: Arms, Calves, and Abs
Two days OFF per week

This is what I started off with and it gave me some big strength gains.
Eat a lot, unlimited fruit and vegetables. Tons of protein and carbs to get bigger.


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 Post subject: Re: Newbie ectomorph needs help
PostPosted: Fri Nov 23, 2012 1:30 pm 
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Rabbit

Joined: Sat Nov 03, 2012 2:15 pm
Posts: 27
I'm slightly taller and heavier than you mate, started the 5x5 program 3 weeks ago, seeing big gains already. simple program with only 6 excersises to learn split over 2 days, just google 5x5 or have a sniff around this forum, sure someone will have mentioned it.

my biggest help however has been getting a buddy to train with me, helps with keeping your form good and spotting when your pushing yourself on the bench so you dont drop the bar on your face ;)

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 Post subject: Re: Newbie ectomorph needs help
PostPosted: Fri Nov 23, 2012 1:31 pm 
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Rabbit

Joined: Sat Nov 03, 2012 2:15 pm
Posts: 27
ps - oldtime hardcore

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 Post subject: Re: Newbie ectomorph needs help
PostPosted: Fri Nov 23, 2012 4:50 pm 
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VBB Moderator
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Joined: Fri Mar 17, 2006 10:23 pm
Posts: 3222
Slapshot, maybe create a journal and share it will us on here in the training journal section. Keeping a log of your exercises that you actually do is good for accountability and also sharing it with us helps give others ideas and you can get more continued feedback for yourself as well.
Just a suggestion.

-Dylan


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 Post subject: Re: Newbie ectomorph needs help
PostPosted: Fri Nov 23, 2012 5:19 pm 
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Rabbit

Joined: Mon May 07, 2012 7:23 pm
Posts: 148
vegan_rossco wrote:
I personally would ditch the concentration curls and do chin ups or pull ups, if you aren't able to do them then try assisted or reverse, also I would switch deadlifts onto friday and dips onto monday so that you're workin body parts a day each (if that makes sense) really focus on the big compound stuff like squats, deadlifts, bench press, pull ups and shoulder press' and pay less attention to isolation movements!
What may be most important here is diet so eateateat! Good luck, make a log so you can track your progress :)

I am not sure why you ditched my quote from your sig but you are welcome to repost it where applicable.

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Pix:
viewtopic.php?f=48&t=29165

Training:
viewtopic.php?f=24&t=29188


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