Hi!
I have only recently discovered T-Nation and am blown away by the wealth of high quality information and the number of knowledgeable forummers contributing to this fantastic website. Whilst browsing T-Nation, I came across the article, Training for Easy-Hard Gainers and am delighted that at last, I have access to information that is relevant to my needs. I already knew I was an ecto-mesomorph, but all that Christian Thibaudeau has to say about easy-hard gainers applies to me. My body responds well to weight training, yet if I cease resistance training and eating six meals a day, my muscle mass and body weight drops rapidly (I have a fast metabolism). Presently I am not training and as such, weigh only 148 lbs (I am 5’9" and 28 years old). Tailors have informed me that my limbs are disproportionately long for a man of my height and although I am naturally thin, I have always had good muscle definition. Moreover, throughout my time at a school that was renowned for sporting prowess, I proved myself to be one of the top three 100m sprinters in my year.
Having read Christian’s article (and articles authored by Chad Waterbury), I now realise where I have been going wrong (as I said, previously, I was not aware of such a valuable resource as T-Nation) and the changes that need to be made to my program in order to make respectable gains. However, due to certain constraints, I train at home using a heavy barbell and dumbbell set and a flat/incline/decline bench (I don’t have a squat or bench press rack). Because of the time it takes to adjust the weight for each exercise, I am only able to perform a maximum of 5 exercises (3-4 sets each) within 45-60 minutes. As such, in an attempt to follow some of the principles outlined by Coach Tibaudeau and Chad Waterbury, I have devised the following routine. Please could you inform me if it will enable me to gain weight in the form of muscle mass?
MY FULL BODY COMPOUND ROUTINE:
I plan to alternate between Workout A and Workout B on a weekly basis and perform 4 sets of 6-12 reps per exercise, aiming to increase the weight on each set. I intend to rest 1 min between each set and 2 mins between each exercise.
WORKOUT A
Monday
Barbell Deadlift (Shoulder-width stance)
Barbell Bent-Over Row (Supinated grip)
Dumbbell Incline Bench Press (30 degree angle - Pronated grip)
Dumbbell Standing Military Press (Pronated grip)
Dumbbell Decline Close-Grip Bench Press (Neutral grip)
4 SETS, 6-8 REPS
Wednesday
Dumbbell Squat (Dumbbells resting on shoulders - Shoulder-width stance)
Dumbbell One-Arm Row (Neutral grip)
Dumbbell Flat Bench Press (Pronated grip)
Barbell Upright Row (Shoulder-width grip)
Dumbbell Decline Close-Grip Bench Press (Neutral grip)
4 SETS, 10-12 REPS
Friday
Barbell Deadlift (Sumo stance)
Barbell Bent-Over Row (Supinated grip)
Dumbbell Decline Bench Press (Pronated grip)
Dumbbell Standing Military Press (Pronated grip)
Dumbbell Flat Close-Grip Bench Press (Neutral grip)
4 SETS, 6-8 REPS
WORKOUT B
Monday
Dumbbell Squat (Dumbbells resting on shoulders - Shoulder-width stance)
Dumbbell One-Arm Row (Neutral grip)
Dumbbell Incline Bench Press (45 degree angle - Pronated grip)
Barbell Upright Row (Shoulder-width grip)
Dumbbell Decline Close-Grip Bench Press (Neutral grip)
4 SETS, 6-8 REPS
Wednesday
Barbell Deadlift (Shoulder-width stance)
Barbell Bent-Over Row (Supinated grip)
Dumbbell Flat Bench Press (Pronated grip)
Dumbbell Standing Military Press (Pronated grip)
Dumbbell Decline Close-Grip Bench Press (Neutral grip)
4 SETS, 10-12 REPS
Friday
Dumbbell Squat (Dumbbells resting on shoulders - Sumo stance)
Dumbbell One-Arm Row (Neutral grip)
Dumbbell Decline Bench Press (Pronated grip)
Barbell Upright Row (Narrow grip)
Dumbbell Flat Close-Grip Bench Press (Neutral grip)
4 SETS, 6-8 REPS
Each session begins and ends with five minutes of jump roping (including stretching at the end of each session)
Although I realise close grip bench presses are compound movements, they primarily target the triceps; will performing neutral grip one-arm rows and supinated bent-over rows sufficiently ensure that my biceps and triceps are developed equally, as I am not utilising any movements that primarily target my biceps?
I have slightly varied each workout by changing the angle, stance or grip employed for certain movements (as well as rep parameters). In addition to this, if I regularly increase the weight I lift, can I stick to this routine for the foreseeable future? Furthermore, would a weekly game of soccer (or cricket in the summer) and one martial arts session per week, hinder my gains? Would it also be a good idea to take a week off from training every two months?
I apologise for the length of this post and would really appreciate any words of assistance.
Thanks, guys.