I am not one to measure body parts – it’s just not my thing. So I’ve done some calculations based on what I want to go in terms of physique, which follows only after achieving greater overall health, IMO and has been my focus in recent months..
See here are the 6 month numbers for everyone to see, based on my truly ectomorph body ;-)
October 26 (today): 170 lbs @ 23% bodyfat. (39 lbs fat - 131 lbs lean mass)
April 26: 180lbs @ 16% bodyfat (29 pounds fat – 151 lbs lean mass)
This basically translates to losing 10 lbs of fat and gaining 20 lbs of muscle over the course of the 6 months. Even at my 45 years of age, I know it is attainable – yet quite challenging. But I’ve watched even long-training natural muscle-builders (and ectomorphs, to boot) gain this much muscle in shorter periods of time. I still consider myself much newer than they are, even though I’ve been lifting for many years (but lost it due to various reasons with life challenges I allowed). As my consistency had waned many of those years, I’m at a good point at still making shocks to my body for it to grow, which are greater than those that have trained diligently for 10-20 years and are still growing.
The % bodyfat is based on my bio scale at home, so % may not be 100% accurate, but it does fall in line with the BIA I had done last summer. Absolutes with my home measurement are not what I’m after, but the trend that I see from month to month. I will check formally with a BIA at a doctor’s office when the times are appropriate (probably starting late winter and then into spring.) to see my actuals.
I posted previously that I was amazed at my high % of fat. If you look at me you’d never know! But this measure is of all the fat surrounding internal organs, too…far from just what you see under the skin. And this is a dangerous kind of fat, so it’s in the name of better health which is the ultimate goal.
So there we have it. I put the actual numbers in place and I have this hard goal to focus on every time I make a decision on meal choice, when to eat (and if I feel I could cheat and miss a meal), not drinking enough water or eating enough greens, good fats or quality protein… I now keep these numbers stuck on the inside of my wallet, where every time I open it, that is what I always see first.
Next step is to put the workout plan in place. Again, I’ve been good at 'doing work', not as good lately in the plan to follow and look forward to each morning, which always makes it easier to make the excuse to sleep an extra hour and not get the workout in when I need to. For me, I’ve got to do it first thing in the morning or I know it may not get done based on what happens through the course of the day!
Plus, getting yourself moving first thing sets the tone for circulation, energy, brain function and good eating choices for that day. I’ve seen it work this way with me many times over, so I know this is the way for me to do it.
So here’s the schedule. I have changed from 4 days to 5 days so that my workouts are shorter and my mental terms are more focused. I have also found that if I do not think in the back of my mind about needing energy left over for more work on other body parts, that I push myself harder on the day’s muscle group. Intensity is what it is all about and this allows me more of it. I’ve also found that shorter workouts are more effective in making muscle for me, based on my own physiology at this point. So based on my lifestyle - and insights I’ve gained over the months and years - here we go:
M: Back
Deadlifts (2/0/2/0) – 2 x 9, 7
Wide grip lat pulldowns (3/X/1/0) – 4 x 10
V-bar pull downs (3/X/1/0) – 2 x 7-9 or Bent dumbell rows
Dumbell pullover (2/0/2/0) – 2 x 7-9
Stiff arm pulldowns (DD) (3/X/1/0) – 1x10,7,5
T: Chest – Abs
Dumbell bench press – 2 x 9, 7
Incline DB press - 4 x 10
DB incline flyes – 2 x 7-9
Cable crossovers (DD) – 1 x 10(7)(5)
Incline knee-ups – 7 x 12
Lying side crunches OR Full range crunches – 2 x 12-15
Rope crunches (DD) – 1 x 12(9)(6)
W: Traps – Delts
DB Press – 2 x 9, 7
DB upright rows – 4 x 10
Lateral raises(DD) – 1 x 10(7)(5)
DB shrugs – 3 x 8-10
Th: Legs
Squats – 2 x 9, 7
Squats – 4 x 10
Sissy Squats – 2 x 10-12
Knee extensions(DD) – 1 x 10(7)(5)
Stiff-legged deadlifts – 2 x 10, 8
Leg curls (DD) – 1 x 10(7)(5)
Standing calf raises - 6 x 12 (10 x 10 style); last set with shortened range
Seated calf raises – 1 x 10; 4 x 12
F: Bi’s -Tri’s - Abs
Barbell curls – 2 x 9, 7, 4 x 10
Incline curls – 2 x 8-10
Concentration curls (DD) – 1 x 10(7)(5)
Hammer curls – 2 x 10-12
Close grip bench press (3/x/1/0) – 2 x 7-9;
Bench dips (2/0/2/0) - 4 x 10
Overhead dumbbell extensions (2/0/2/0) – 2 x 8-10
Push downs (DD) (2/0/2/) – 1 x 10(7)(5)
Incline knee-ups – 7 x 12
Lying side crunches OR Full range crunches – 2 x 12-15
Rope crunches (DD) – 1 x 12(9)(6)
The actual routine I use here is a modification of Eric Broser’s P/RR/S system, but I am incorporating all the techniques in each workout rather than separating them out, as right now I feel mentally more focused by using the same exercises for several weeks rather than doing a routine every third week (and keeping track of new weight adjustments each time). I will evaluate to see how this goes and then will likely go back to strict P/RR/S again after about 6 weeks of this one.
What this means is that my first exercise is based more on Power (lower reps, power pyramids and such), then the next exercises are a combination of Rep Range
I will also work to include all 3 positions of flexion for each body part (contraction, mid-range, and extension), or at least 2.
Finally, rep tempo considerations. There is much that has been done in evaluating this and it is a very under utilized key for mass. Changing the tempo (speed) of an exercise can make big changes and better results. I use several rep ranges here.
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