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

 

[w_hunter]

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

Here is my new weekly workout split acording to your advice:
Monday: incline bench press, peckfly, chest-supported row machine, lat pulldown, preacher curl machine and one arm tricep extension.
Tuesday: lat pulldown, chest-supported row machine row, machine shoulder press, lateral raise dumbell and which other exercises suld i do??
Wednesday: kickbox sparring
Thursday: peckfly, incline bench press, one arm tricep extension, preacher curl machine, bicep bar and tbar shrugs.
Friday: squat machine, leg curl machine, seated leg press, calf machine, leg extension and abs machine.
Saturday and Sunday: neck curls ( at home )

Idk what you mean with wednesday doing neckcurls while also saying doing neck curls on saterday and sunday? when do i do my forearms?Also what other stuff do i need to change and also be specific with the excercises, also i try to do 6 excersises per day but do i need to do more.
lastly i wanna gain weight but for my current height and weight what would be the ideal weight when it comes to aesthetics

 

[NDasian111]

also i try to do 6 excersises per day but do i need to do more.

Later explained in my post but doesnt really matter/ becomes irrelevant.

i wanna gain weight but for my current height and weight what would be the ideal weight when it comes to aesthetics

I think one of the common misconceptions when bodybuilding is always looking at weight & bf% n shit. All we need to do is look at our body and see if we are satisfied with it. Right now since your BMI is like 18.7 and im assuming ur skinny. Just train hard bro and the gains will come after. Be patient.

When it comes to aesthetics, the main focus is mainly a v-taper (back) and broad shoulders. Thus we want to do exercises that target those muscle groups first in our sessions. So put shoulders and lat pulldown at the start of your workouts.

---

To explain the neck curls thingy or your split in general, im gonna explain MPS first.
Muscle protein synthesis -> the natural metabolic process where amino acids are joined together to build and repair skeletal muscle tissue.
MPS -> leads to muscle hypertrophy (increase in the size of muscle fibers)
MPS -> spikes significantly after a workout peaking around 24 hours after, then going to baseline after 36-48 hours. (https://pubmed.ncbi.nlm.nih.gov/8563679/)
This means the time after 48 hours of the last stimulus from your workout, your muscles could start to be in a state of muscle protein breakdown. -> atrophy
To minimize atrophy -> sbl bros recommend working out the same muscle every 48 hours -> this means 3x frequency/week but for you and for some people they are ok with 2x frequency/week (working out a muscle 2x a week) (this still grows muscle)

We also wanna separate the same exercises by a day to minimize fatigue, for example: bicep monday, bicep tuesday. -> big no

Here is my new weekly workout split acording to your advice:

The problem with your split rn is that exercises r fucking everywhere. So we need to standardize things so its simple and easy to follow.
First, lets just choose one exercise if something is redundant. For example, you mentioned a preacher curl on one day and bicep bar on another day. Why not just do preacher curl for both? Why the need for another bicep exercise? Standardize.
Another one is squat machine and leg press. They both do the same thing but on different machines so in order to save time and to standardize in order to be able to gauge progress more, do only one of either these exercises. (just choose either a squat or leg press not both) + who wants to go to 2 diff machines just to do the same thing.
Another thing is adding an upper back row or kelso shrug & rear delt isolation to your sessions. The only thing you have near for your upper back are t-bar shrugs.


If I was you here's how I would structure (exercises on each day are in no specific order, change it as how you like). This is an Upper Lower Split
Monday: Chest, Back, Bicep, Tricep -> add forearm, shoulders, & upper back exercises here (A)
Tuesday: Quad (squat machine/ leg press, leg extension), calf, abs (B)
Wed: kickboxing -> add neck curls here
Thurs: A
Fri: B
Sat: neck curls
Sun: REST

What is observed in this split?
2x frequency , Adequate rest day/s in-between muscle groups (1 day in-between would be better but you're still gonna grow if its in-between 2 days)

other stuff:
Furthermore, try not to go above 3 sets per exercise since each set has a diminishing return but wayy more fatigue.
Personally, I like to do abs on my upper days but up to you man. Since you're aiming for aesthetics just change the order of your exercises to what I said earlier in the post.
Start watching science-based lifting creators like keenanrmalloy or TNF so you understand these topics better and able to better the quality of your development in bodybuilding

please rep me

 

[w_hunter]

Later explained in my post but doesnt really matter/ becomes irrelevant.

I think one of the common misconceptions when bodybuilding is always looking at weight & bf% n shit. All we need to do is look at our body and see if we are satisfied with it. Right now since your BMI is like 18.7 and im assuming ur skinny. Just train hard bro and the gains will come after. Be patient.

When it comes to aesthetics, the main focus is mainly a v-taper (back) and broad shoulders. Thus we want to do exercises that target those muscle groups first in our sessions. So put shoulders and lat pulldown at the start of your workouts.

---

To explain the neck curls thingy or your split in general, im gonna explain MPS first.
Muscle protein synthesis -> the natural metabolic process where amino acids are joined together to build and repair skeletal muscle tissue.
MPS -> leads to muscle hypertrophy (increase in the size of muscle fibers)
MPS -> spikes significantly after a workout peaking around 24 hours after, then going to baseline after 36-48 hours. (https://pubmed.ncbi.nlm.nih.gov/8563679/)
This means the time after 48 hours of the last stimulus from your workout, your muscles could start to be in a state of muscle protein breakdown. -> atrophy
To minimize atrophy -> sbl bros recommend working out the same muscle every 48 hours -> this means 3x frequency/week but for you and for some people they are ok with 2x frequency/week (working out a muscle 2x a week) (this still grows muscle)

We also wanna separate the same exercises by a day to minimize fatigue, for example: bicep monday, bicep tuesday. -> big no


The problem with your split rn is that exercises r fucking everywhere. So we need to standardize things so its simple and easy to follow.
First, lets just choose one exercise if something is redundant. For example, you mentioned a preacher curl on one day and bicep bar on another day. Why not just do preacher curl for both? Why the need for another bicep exercise? Standardize.
Another one is squat machine and leg press. They both do the same thing but on different machines so in order to save time and to standardize in order to be able to gauge progress more, do only one of either these exercises. (just choose either a squat or leg press not both) + who wants to go to 2 diff machines just to do the same thing.
Another thing is adding an upper back row or kelso shrug & rear delt isolation to your sessions. The only thing you have near for your upper back are t-bar shrugs.


If I was you here's how I would structure (exercises on each day are in no specific order, change it as how you like). This is an Upper Lower Split
Monday: Chest, Back, Bicep, Tricep -> add forearm, shoulders, & upper back exercises here (A)
Tuesday: Quad (squat machine/ leg press, leg extension), calf, abs (B)
Wed: kickboxing -> add neck curls here
Thurs: A
Fri: B
Sat: neck curls
Sun: REST

What is observed in this split?
2x frequency , Adequate rest day/s in-between muscle groups (1 day in-between would be better but you're still gonna grow if its in-between 2 days)

other stuff:
Furthermore, try not to go above 3 sets per exercise since each set has a diminishing return but wayy more fatigue.
Personally, I like to do abs on my upper days but up to you man. Since you're aiming for aesthetics just change the order of your exercises to what I said earlier in the post.
Start watching science-based lifting creators like keenanrmalloy or TNF so you understand these topics better and able to better the quality of your development in bodybuilding

please rep me

you are saying preacher curl on both days but i do 1 bicep excercise on monday and 2 on thursday that means that i need to do 6 reps on my preacher curl idk what you want me to do or i might be stupid asf?? same goes for the leg excercises. your also saying quads but where is the hamstrings or other leg muscles?

and also why the upper lower workout split like big bodybuilding influencers dont do 50/50 like for example clav or zyzz or davidlaid. i wanna do kinda a 75% upper and 25% lower or do i got it completely wrong here???

 

[NDasian111]

same goes for the leg excercises. your also saying quads but where is the hamstrings or other leg muscles?

thats my bad lol forgot to include

you are saying preacher curl on both days but i do 1 bicep excercise on monday and 2 on thursday that means that i need to do 6 reps on my preacher curl idk what you want me to do or i might be stupid asf?

oh so you have 2 diff exercises for bicep on thursday. i just meant instead of having preacher curl for bicep on monday then having another exercise for bicep that is not preacher curl is kinda redundant. so why not for all bicep related shit, just have a preacher curl, just one.

also why the upper lower workout split like big bodybuilding influencers dont do 50/50 like for example clav or zyzz or davidlaid. i wanna do kinda a 75% upper and 25% lower or do i got it completely wrong here???

you can change it if u want its just a general split people run, some others dont like hitting legs so they just do upper lower rest upper rest or smth like that. its up to your preference and how u want to run your sessions

 

[w_hunter]

thats my bad lol forgot to include


oh so you have 2 diff exercises for bicep on thursday. i just meant instead of having preacher curl for bicep on monday then having another exercise for bicep that is not preacher curl is kinda redundant. so why not for all bicep related shit, just have a preacher curl, just one.

you can change it if u want its just a general split people run, some others dont like hitting legs so they just do upper lower rest upper rest or smth like that. its up to your preference and how u want to run your sessions

But wait im lost. So this is what im gonna do
monday: 2 chest, 2 back, 1 arm, 1 tricep,
tuesday: 3 back, 3 shoulders,
wednesday: kickboxing, neck
thursday: 1 chest, 1 tricep, 1 bicep , 1 back, 1 forearm, 1 shrug tbar
Friday: 3 quads, 1 abs, 1 calf, 1 hamstring
saturday: neck curls

The Numbers are the excersices btw. But i dont get what you mean like for example on tuesday you say earlier back and shoulder but it Will be 3 excersices back and 3 shoulder but like do i need to do 12 sets on 2 machines or like i dont get it.

And also i wanna do 7 excersices per day like I said earlier which muslces do i need to put 1+ per day?

 

[NDasian111]

ut i dont get what you mean like for example on tuesday you say earlier back and shoulder but it Will be 3 excersices back and 3 shoulder but like do i need to do 12 sets on 2 machines or like i dont get it.

i have no idea what youre talking about. ill try to understand
you only need 3 exercises for your shoulder. shoulder consists of front delt, side delt, rear delt. which are targeted by these exercises, shoulder press, lateral raise, rear delt fly.
you also only need 3 exercises for your back. back consists of your lat & upper back. for lats, most people do a wide-grip row or row in general and a lat pulldown, and for upper back they do a upper back row or a kelso shrug.
accounting for your split you can do 1-2 sets per exercise.

which muslces do i need to put 1+ per day?

i thought u said 6 earlier but if u wanna add 1 more exercise, just add an exercise you enjoy doing. dont overcomplicate it jfl

also you might be mixing up muscle group exercises with exercises and sets with number of exercises for a certain muscle/muscle group. im having a hard time understanding

 

[w_hunter]

i have no idea what youre talking about. ill try to understand
you only need 3 exercises for your shoulder. shoulder consists of front delt, side delt, rear delt. which are targeted by these exercises, shoulder press, lateral raise, rear delt fly.
you also only need 3 exercises for your back. back consists of your lat & upper back. for lats, most people do a wide-grip row or row in general and a lat pulldown, and for upper back they do a upper back row or a kelso shrug.
accounting for your split you can do 1-2 sets per exercise.

i thought u said 6 earlier but if u wanna add 1 more exercise, just add an exercise you enjoy doing. dont overcomplicate it jfl

also you might be mixing up muscle group exercises with exercises and sets with number of exercises for a certain muscle/muscle group. im having a hard time understanding

okay i kinda get it now. can you also tell me which other excercises i need to for every muscle? i would really appreaciate that. and i also forget to ask you, how long sould i train for because my workouts take 45 to 1 hour max i never go above 1 hour

 

[xtract]

dnr'd all of this

watch Dorian Saraci's olds youtube science videos - he has the best way of lifting.

 

[w_hunter]

dnr'd all of this

watch Dorian Saraci's olds youtube science videos - he has the best way of lifting.

do you mean his upper lower split and also do you use his split or which split do you use??

 

[xtract]

watch the video

 

[w_hunter]

watch the video

yeah i just watched it but i want to know which one you do

 

[w_hunter]

watch the video

And also in this video it does not say specific which excersices, which ones do i need to do

 

[xtract]

And also in this video it does not say specific which excersices, which ones do i need to do

you didnt watch the full video then

damn why are all these niggas so impatient its a 20 min video