Hello

[MullacT]

Hi there

I have been working out for about 18 months now and Im really enjoying it. I have seen some considerable gains but am constantly looking to get bigger. Aren't we all

I am 19y/o

6ft3

76kg

Ectomorph body type

My metabolism is ridiculously fast and putting on weight is really hard. I eat like crazy and my diet is high protein as well.

Looking forward to getting to know some peeps

Cheers

[loveggs]

good stuff mate,

what does your work out involve?

post yor workout , weights etc

keep hard at it!

[Shutupandsquat]

good stuff mate,

what does your work out involve?

post yor workout , weights etc

keep hard at it!

f*ck that! Working out does nothing if we don't know what your diet looks like. Post up what food you eat throughout the day and let us be the judge.

[loveggs]

good stuff mate,

what does your work out involve?

post yor workout , weights etc

keep hard at it!

f*ck that! Working out does nothing if we don't know what your diet looks like. Post up what food you eat throughout the day and let us be the judge.

''etc'' pretty obvious he will say what hes eatting, im gettin a bit tired of you swearing at my hick ups, chill out a bit aye no need for the hating, all you needid to say was add ya diet up aswell

[Monarchking]

Hi there

I have been working out for about 18 months now and Im really enjoying it. I have seen some considerable gains but am constantly looking to get bigger. Aren't we all

I am 19y/o

6ft3

76kg

Ectomorph body type

My metabolism is ridiculously fast and putting on weight is really hard. I eat like crazy and my diet is high protein as well.

Looking forward to getting to know some peeps

Cheers

hey, what worked for me is a lot of carbs aswell, probably more than protien. Brown rice, potatoes, kumra, oats and milk too. with dead lifts, squats, and lunges :grin:

[Shutupandsquat]

good stuff mate,

what does your work out involve?

post yor workout , weights etc

keep hard at it!

f*ck that! Working out does nothing if we don't know what your diet looks like. Post up what food you eat throughout the day and let us be the judge.

''etc'' pretty obvious he will say what hes eatting, im gettin a bit tired of you swearing at my hick ups, chill out a bit aye no need for the hating, all you needid to say was add ya diet up aswell

It's just words

[lemon]

Cool bro you'll get there. Some very "on to it" guys here.

I use to be a similar build to you. It won't be impossible for you to get some decent size. Intensity and diet are the keys.

[MullacT]

Hey guys.

Cheers for the tips.

Firstly my diet. I generally eat the same things everyday;

Chicken, brown rice, noodles, beef, sausages, milk, protein shake. I have very minimal fruit/vege intake.. I usually snack on peanuts and have the odd cheat day. I try to get 5 meals a day but its hard with work, sleeping and gym aswell as the mrs.

Now my training;

Day 1: Shoulders + Back

Military press 6 sets of 12-6

Barbell lateral raises super with machine military 6 sets of 12-15

Machine lateral raises super with dumbell lateral raises 4 sets of 10-6

Wide grip chins 4 sets of 10-8

machine low row 5 sets of 10-6

T bar bent over row 3 sets of 10

Cable straight arm pulldowns 3 sets of 10

Shrugs 5 sets of 10

Day 2: Legs

Machine squats 5 sets of 10

Leg ext 5 sets of 12

Lunges 3 sets of 12

Single leg hamy ext 5 sets of 10

Machine ham curls 4 sets of 10

Seated calf raises 4 sets of 10

Day 3: Rest

Day 4: Bis & Tris

Seated Preachers 3 sets of 10

Standing barbell curls 5 sets of 10

Hammers curls 4 sets of 10

Bicep curls 3 sets of 10

Concentration curls 2 sets of 6

Tricep pullduown 4 sets of 10

Overhead ext 4 sets of 10

Skullcrushers 3 sets failure

Day 5: Chest

Bench press 3 sets of 10

Incline dumbell bench 4 sets failure

Decline barbell bench super with dips 3 sets to 10 and failure

Flye machine 5 sets failure

Cable flyes 3 sets failure

Pushups to failure

Day 6&7 Cardio/rest (training for military)

Any tips would be appreciated

[steak]

I would have been your size and height when I first took up weights back in the day...my advice..eat more...if you think you are eating enough...you probably aint! Turn up the red meat and chicken, oats, rice, etc

Drop the isolation exercises and stop wasting your energy on them. Stick to the basics and smash yourself on them...squats, deadlifts, stiff leg deads, rows, chins, bench press, incline too, o/head press, tirs and bis...dont forget to do some weighted core work either. Keep the reps low eg 10 sets of 6

at 6'3" and 76kg you probably dont even have a shadow yet so you have to work hard and eat like a monsta. Do lots of deep squats..they grow everything especially character and you will need some of that for where you're going 8)

[PeterDolan]

good stuff mate,

what does your work out involve?

post yor workout , weights etc

keep hard at it!

f*ck that! Working out does nothing if we don't know what your diet looks like. Post up what food you eat throughout the day and let us be the judge.

''etc'' pretty obvious he will say what hes eatting, im gettin a bit tired of you swearing at my hick ups, chill out a bit aye no need for the hating, all you needid to say was add ya diet up aswell

:cry:

[MullacT]

So just ditch all the isolation and just do large muscle groups?

And eat till i vom?

[PeterDolan]

So just ditch all the isolation and just do large muscle groups?

And eat till i vom?

Not all isolation but most of