[lee thompson]

Originally Posted by mitchcumstein

75% of that routine is redundant and unnecessary for someone in your situation. At this point theres only about 5-6 lifts you need to be worrying about:

Squats
Deadlifts
BB rows
Bench Press
Pullups
Military press

As an ectomorph trying to gain weight, less time in the gym is the key, not more. A 3 day push/pull/legs split with minimal cardio would be ideal. If you spend 6 days a week in the gym youre never gonna grow, youll just keep burning off all the extra calories you eat and never give your muscles a chance to fully recover.

Lift heavy, eat big, and get lots of rest.


Heres a good sample routine:

Day 1: Push

Bench press (4-6 reps x 3 sets)

Military Press (4-6 reps x 3 sets)

Dips (as many as possible x 3 sets)

Cable Crunches (10 x 3 sets)

Day 2: Legs, core

Squats (4-6 reps x 3 sets)
Leg Presses - 1 set of 20 to failure

GHR's (10 reps x 3 sets)
or
Stiff leg deadlifts (10 reps x 3 sets)

Calf Raises (12 reps x 3 sets)

Pull thrus (3 sets of 15)

Day 3: Pull

Deadlifts (4-6 reps x 3 sets)

Barbell Rows (6-8 reps x 3 sets)

Pull ups (8-12 reps x 3 sets...add weight if necessary)

Barbell Curls (8 reps x 3 sets)

Good posting!