Ectomorph – Switching Movements – Lengthy However Please Assist

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I am at present 24 and all my lifestyles I barely ate. I hardly skilled starvation and most effective ate 2 small foods a day together with junk meals. About 2 years in the past I purchased a gymnasium membership and had a physique dysmorphia drawback and consuming dysfunction. I might determine 5 instances per week, however did extreme cardio, and handiest ate about 1300 energy of unpolluted meals. I give up ingesting soda at the moment, best drank tea and water, and basically didn’t eat anything unless it was some stereotypical fat loss food like salad, flavorless chicken, etc. I was 117lb 5′ 7″ 22yr at the time, with a max bench of like 65lb

That lasted about a year until I got over my eating problem, realized I needed high calories to grow, and started taking my workouts more seriously. For the last year, I would go to the gym about 4 times per week, and split it between chest, arms, shoulders, back, and legs if I managed a 5th day. (lol) One problem was, I didn’t start keeping a journal until about 2 months ago. Since keeping the journal, I stopped missing legs days too.

I’m 175 pounds today, but I can tell I’ve put on a bit too much fat, especially in my lower stomach. There aren’t any stretch marks, but I can see cellulite on my sides when twisting my body a little. I went from being able to bench 65, to 145×5, but can’t help feel I should be significantly stronger after a year. The most I can barbell curl with is 60×8. I’ll try to list my stats for everything I can think of:

Hammer curl: 20lbx20 (10 per arm)



Barbell Skullcrusher 50×10



Flat Smith Bench 145×5 (counting 15lb bar)



Chest Dumbell press 40×8



Lat Pulldown 110×8



Seated Row 150-9 if I do first, otherwise 120×10



Leg press 300×10



Squat 115×5 (These make me light headed and feel like puking. Not sure how to get over this and increase weight)



Military Press 80×5



Dumbell shoulder press 40×8



Tri pully 150×8 (100×18 as last set)



Bi Pully 120×9



Smith Machine back rows 100×10



Deadlift 135×5 (This and squat I can see -need- to go up)



Machine Fly 110×10

Like I said before, I have an ectomorphic build and for the past year I would only work a single group at a time. I would do 4-5 different exercises for 4 sets each. Mostly training in the 8-12 range with the exception of bench, squat, deadlift which would be 5 reps.

I’ve been thinking about switching to an actual plan where before I would pick 4-5 lifts I liked and stick with them. Would I likely gain any strength and size from following this guide here? My post count is too low to add a link, so it’s by “Liquid_diet” and can be found on this site. Named “Best Ectomorph Workout.” It focuses on 2 groups per workout instead of 1. I’d also be doing 12 squats and bench reps instead of 5. I tried the 12, 10, 10, 8 benching today, but could only achieve that by lowering the weights to 105 instead of 145. I did feel much more of a “burn” with the higher reps. One thing that worries me is that this workout plan doesn’t utilize pullies at all. I did the guides chest workout today, benched 105×12,10,10,8, Incline Dumbless Press 30lb for 3×10, dumbell fly 15lb 2×12 (never done these before) was supposed to do dips but by this time wasn’t able to do more than 5 total, wtf, and incline skull crushers 50lb 3×10. After this I did Machine flys since I enjoy them and wanted to make up for the lack of dips. 110×8,5 and then 80×12. Before leaving I felt like I hadn’t done much for my triceps so attempted to use the pully. Last week I was able to do 150×8,7,6,5 100×18, so why was 70lbs today so hard? I only managed to do 70lbs for 5 reps twice before saying F it and leaving.

If I do these workouts in the same order each week, will the last lift always suffer? If the last lift isn’t getting my max weight, would the muscle still benefit from it? example: doing 70×5 as the last set instead of 150lb as first set. Is it okay to do stuff that isn’t in the guide? It’s missing a few of my favourite again workouts, and shrugs for traps. Would following that information and consuming sufficient be sufficient to realize extra lean mass? I believe like my ride from a hundred and fifty-one hundred seventy five has largely been fats. Most of my power used to be won from one hundred thirty-one hundred fifty.&#thirteen;

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