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I thought of sharing my routine. I feel it's "different" to what I see online so someone might find it useful. I'm ectomorph, 5'9'' tall and started around 133 lbs. Now I'm about 138 lbs. I'll explain how I train and my diet also at the end. My goal is to be around 145 pounds and that's it.
One month ago I started a training routine made by me. It worked very well for me to get:
More energy.
Better posture.
More strength.
Better look/more muscle.
More healthy in general. Helped with anxiety issues and digestive issues I had.
Train without getting bored and without wasting too much time, which is very important to me. Not to get bored and enjoy it. Leave with a decent pump in all body everytime I train.
I don't have much free time since I'm a full time worker + student. So I have time to hit the gym once or twice a week for 40 minutes in my lunch time at my job and then once or twice a week I train 30 minutes at home with some dumbells and barbels I have (two 16 pounds dumbells and a 50 pounds barbell). So on each week I train three times a day.
At the gym I train, in 45 minutes:
Legs (leg extensions, then femorals, then press machine (no squats, I have weak knees. Very little calves for now)
Back (pullups and rows)
Dips
Abs and lower back.
The rest times are 30 seconds, not more.
At home I train with my equipment:
Biceps
Triceps
Shoulders
And some push ups with close grip.
Sometimes, abs and lower back.
One week is:
Gym
Home
Gym
The other week is
Home
Gym
Home
But what I do at home, you can do at the gym if you have free time. I will buy heavier equipment so that I can keep progressing at home. Those weights are not too heavy but they are ok for the moment.
So, I'm not doing squats, bench press or any other weighed exercise that targets directly the chest, and I'm not doing dead lifts. I have weak back, knees and shoulders, so I have to take care of them. I know what works for me.
I train in the range of 5-12 and sometimes doing 3 sets per exercise, sometimes 4.
My diet is simple. I only drink water. No other thing. Liquid -> water. I eat rise, chicken, potatoes, veggies, fruits, some red meat too, and I don't abuse wheat. I try to keep wheat low. I also don't drink any dairy products at all since I'm dairy intolerant. Anything that's healthy to eat, I eat. I try to eat natural when possible.
I also try to ********** less and have less sex. I ejaculate only twice a week, to keep my testosterone high.
Sometimes, when I do have time, I train 4 times a week. When I do that, it feels even better. But I can't do that every week.
Feel free to add your comments.
One month ago I started a training routine made by me. It worked very well for me to get:
More energy.
Better posture.
More strength.
Better look/more muscle.
More healthy in general. Helped with anxiety issues and digestive issues I had.
Train without getting bored and without wasting too much time, which is very important to me. Not to get bored and enjoy it. Leave with a decent pump in all body everytime I train.
I don't have much free time since I'm a full time worker + student. So I have time to hit the gym once or twice a week for 40 minutes in my lunch time at my job and then once or twice a week I train 30 minutes at home with some dumbells and barbels I have (two 16 pounds dumbells and a 50 pounds barbell). So on each week I train three times a day.
At the gym I train, in 45 minutes:
Legs (leg extensions, then femorals, then press machine (no squats, I have weak knees. Very little calves for now)
Back (pullups and rows)
Dips
Abs and lower back.
The rest times are 30 seconds, not more.
At home I train with my equipment:
Biceps
Triceps
Shoulders
And some push ups with close grip.
Sometimes, abs and lower back.
One week is:
Gym
Home
Gym
The other week is
Home
Gym
Home
But what I do at home, you can do at the gym if you have free time. I will buy heavier equipment so that I can keep progressing at home. Those weights are not too heavy but they are ok for the moment.
So, I'm not doing squats, bench press or any other weighed exercise that targets directly the chest, and I'm not doing dead lifts. I have weak back, knees and shoulders, so I have to take care of them. I know what works for me.
I train in the range of 5-12 and sometimes doing 3 sets per exercise, sometimes 4.
My diet is simple. I only drink water. No other thing. Liquid -> water. I eat rise, chicken, potatoes, veggies, fruits, some red meat too, and I don't abuse wheat. I try to keep wheat low. I also don't drink any dairy products at all since I'm dairy intolerant. Anything that's healthy to eat, I eat. I try to eat natural when possible.
I also try to ********** less and have less sex. I ejaculate only twice a week, to keep my testosterone high.
Sometimes, when I do have time, I train 4 times a week. When I do that, it feels even better. But I can't do that every week.
Feel free to add your comments.
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