I've attached a general copy of a program I worked on for a while today. It's an undulating periodization program for ectomorphs who find it hard to gain mass. Of course, eating a lot of food is extremely important, but this program will help. Basically, you work out 3 days a week for 2 weeks, like M/W/F, doing 2 exercises per muscle group and never repeating the same exercise twice in a week. The 3rd week, you do 4 days a week using a M/T R/F upper/lower split. Each week, you increase the weight you are repping by 5-10% as you lower the reps and raise the rest time. The 4th week would be another cycle of the program starting with 10 reps at a slightly increased weight than previously done in week 1. Each 4th week, you would update the spreadsheet to reflect the amount of weight you went up for your 1st week cycle.
Sounds complicated, but take a look and figure it out. You can ask me questions about the program in this thread.
btw, the weights already in the spreadsheet are the weights the client I designed the program for does, they're not a starting point or suggestion- you need to figure that out on your own
http://oregonstate.edu/~blackd/My%20workout.xls
If you have any questions, please view this power point presentation which contains more specifics: http://oregonstate.edu/~blackd/Resis...%20Revised.ppt
Sounds complicated, but take a look and figure it out. You can ask me questions about the program in this thread.
btw, the weights already in the spreadsheet are the weights the client I designed the program for does, they're not a starting point or suggestion- you need to figure that out on your own
http://oregonstate.edu/~blackd/My%20workout.xls
If you have any questions, please view this power point presentation which contains more specifics: http://oregonstate.edu/~blackd/Resis...%20Revised.ppt
Too circuit-training-ish and not nearly enough olympic lifts, especially for someone looking to gain. Just not my thing, I guess.
