Need gym and bulking advice/tips

[w_hunter]

I wanna bulk up in 6 months but i need advice/tips/review of what im curently doing. I am 19 years old, 178 cm, 60 kg and have a ectomorph physique. I go to the gym 4 times per week and do kickbox sparring 1 time per week. here is my current gym workout:

Monday: incline bench press, peckfly, seated cable row, machine row, preacher curl machine and one arm tricep extension.
tuesday: pull up machine, machine row, lat pulldown, machine soulder press, lateral raise machine and one arm cable raise.
Wednesday: kickbox sparring
Thursday: peckfly, chest press, one arm tricep extension, preacher curl machine, bicep bar and dumbell shrugs.
Friday: squat machine, leg curl machine, seated leg press, calf machine, leg extension and abs machine.
Saturday and Sunday: neck curls ( at home )

I take 2 minute breaks every set and i wanna bulk up to 70-75 kg.
please tell me what i need to change or which other or more excersises i need to do or what stuff i need to do for bulking?

 

[w_hunter]

Bump

 

[NDasian111]

I wanna bulk up in 6 months but i need advice/tips/review of what im curently doing. I am 19 years old, 178 cm, 60 kg and have a ectomorph physique. I go to the gym 4 times per week and do kickbox sparring 1 time per week. here is my current gym workout:

Monday: incline bench press, peckfly, seated cable row, machine row, preacher curl machine and one arm tricep extension.
tuesday: pull up machine, machine row, lat pulldown, machine soulder press, lateral raise machine and one arm cable raise.
Wednesday: kickbox sparring
Thursday: peckfly, chest press, one arm tricep extension, preacher curl machine, bicep bar and dumbell shrugs.
Friday: squat machine, leg curl machine, seated leg press, calf machine, leg extension and abs machine.
Saturday and Sunday: neck curls ( at home )

I take 2 minute breaks every set and i wanna bulk up to 70-75 kg.
please tell me what i need to change or which other or more excersises i need to do or what stuff i need to do for bulking?

monday: chest, back, arm, tricep, tuesday: back, shoulders, wed: kickboxing, thurs: chest, tricep, arm, back, friday: leg, abs
sat & sun: neck curls
1x freq: shoulders, leg, abs, 2x freq: chest, arm & triceps, 3x freq: back

1. Frequency & Split: since your split is kinda fucked up rn and your running the gym 4x a week (assuming its fixed) you might wanna run Upper/Lower/Rest or Anterior/Posterior/Rest (havent tried this but more enjoyable than doing 2 lower body days). Untrained people can have muscle hypertrophy on one set 2x a week, imagine if u did it 2x a week 2 sets to failure/close to failure. I recommend doing neck curls on wednesday too to minimize atrophy.

2. Machine alternatives & alternatives in general: You might also wanna use machine alternatives or other alternatives for some exercises since they are more stable and increase your maximum tolerable perception of effort (but if you like doing those go ahead). For example, you're doing a machine row but since its not chest-supported you might have a little harder time targeting the muscle. If your gym has a chest-supported row machine, use it.

3. Redundancy: There are many exercises that are redundant in terms of joint actions. For example: pullup machine and lat pulldown. Both do the same joint actions (scapular depression & shoulder adduction). I would rather just replace the pullup machine with the lat pulldown because of what I said in 2. Another example is the lateral raise machine and the one arm cable raises. I personally have never done those since I do dumbbell lateral raises only, but just do one of those. you dont have to do 2 exercises to target 1 muscle. Another is the squat machine vs seated leg press. Does the same thing if u think about it.

4. Better exercise choices overall & adding exercises: I haven't seen any other exercises for upper back other than the shrugs, which i dont recommend. You're better off doing upper back rows or kelso shrug & rear delt isolation. You might also wanna do something for your forearms such as a reverse curl and something for wrist flexion. Also smth for your spinal erectors and ass -> sldl & hip thrusts.

5. Diet: You can track your food intake if u want but I dont think it really matters considering your BMI assuming your BMI has been <20 for your most of your life.

6. Etc: You don't have to necessarily do "2 minute rests", or having a timer n shit. Just ask yourself if you are able to give 100% for your next set before doing it. If not rest a little longer. If yes, go ahead. Somatotypes such as ectomorph, endomorph, and mesomorph are bullshit btw. It was built to predict personality which was later debunked & it doesn't relate to metabolism or some other bullshit some other people are pushing on the internet. I don't know anything related to combat sports so I might miss some shit important for combat sports