Doing so well up until now.

budweiser90

Basically I'm trying to gain muscle mass, and have noticed my gains flying up. I was 9 and a half stone just before Christmas and I'm now 11 stone. However I know its not all muscle but I just needed the bit of meat because I was underweight. Anyway I also have an ectomorph body shape and I find it hard to gain muscle.

I have been working out for 4 days a week since January and have included the compound exercises such as deadlifts,chest in my plan. However I hear its best to change your routine every 4 weeks so your muscles don't get used to the movement. Is it ok to keep the main compound exercises and change isolation exercises?

This is really killing my motivation because I'm not sure what way my workout plan should be. Please Help!!

Doug Cartel

budweiser90 wrote: »

However I hear its best to change your routine every 4 weeks so your muscles don't get used to the movement.

Yeah, people like to say this. People like to say all sorts of things.

If you have a program, and it's working - don't change it. If things stop working out for you and you start stalling in some way - then you probably need to change things up.

Lantus

it depends on you. Every 4 weeks isn't so bad. The theory being it shocks the muslces into growth through unpredictability.

You can change main movements

squats
front squats
leg press
leg extension
lunges
hack squats
smith machine wide squats
as above heavy squats
DB squats


enough variation? and thats just the top legs...

Kadongy

Lantus wrote: »

it depends on you. Every 4 weeks isn't so bad. The theory being it shocks the muslces into growth through unpredictability.

You can change main movements

squats
front squats
leg press
leg extension
lunges
hack squats
smith machine wide squats
as above heavy squats
DB squats


enough variation? and thats just the top legs...

You can change from doing squats? - to doing leg extensions? To build more muscle?

http://www.boards.ie/vbulletin/showthread.php?t=2056211188&page=8

That is the thread you are looking for surely

Kadongy

budweiser90 wrote: »

Basically I'm trying to gain muscle mass, and have noticed my gains flying up. I was 9 and a half stone just before Christmas and I'm now 11 stone. However I know its not all muscle but I just needed the bit of meat because I was underweight. Anyway I also have an ectomorph body shape and I find it hard to gain muscle.

I have been working out for 4 days a week since January and have included the compound exercises such as deadlifts,chest in my plan. However I hear its best to change your routine every 4 weeks so your muscles don't get used to the movement. Is it ok to keep the main compound exercises and change isolation exercises?

This is really killing my motivation because I'm not sure what way my workout plan should be. Please Help!!

You say you are training four days a week, eating enough to put on weight, and doing compound exercises like deadlifts, and yet you are finding it hard to build muscle. I would suggest that it is your recovery that is the issue. You might get better results if you reduce your training to 3 times a week.

Remmy

Lantus wrote: »

it depends on you. Every 4 weeks isn't so bad. The theory being it shocks the muslces into growth through unpredictability.

You can change main movements

squats
front squats
leg press
leg extension
lunges
hack squats
smith machine wide squats
as above heavy squats
DB squats




enough variation? and thats just the top legs...

Will this programz give me de bodybuilderz legs??

Parsley

budweiser90 wrote: »

Anyway I also have an ectomorph body shape and I find it hard to gain muscle.

moar food. moar protein. moar cals. keep benching, squatting deadlifting etc.