T Nation

Help on a New Program

Ok so I am home for the summer and I dont have a program.
I started working out with scrawny to brawny and had gained 20 pounds last summer!
then I finished the book and moved on to rippetoes starting strength. then I did bill strars 5x5.

Now its the summer and Im afraid I did a stupid move.
I bought vince delmontes ebook…
his site looks like crap
www.vincedelmontefitness.com

and I would never think of getting it. but then I read on a forum somewhere that it was good.
I bought it and have actually been able to contact vince (or maybe its someone else… who knows…)
he claims he’ll help me through the whole process.
but lately he hasnt answered any emails and his program is hard to understand as he does not explain it clearly at all.

the ebook was a good read however, its the workout programs that dont make much sense…

So what do I do? do i leave vince delmonte alone and move on to something new?
also according to vince to gain strength and mass one must lift a lot of reps WITH heavy weights
that opposes what i have been taught. bill stars 5x5 is exactly opposite.

So what should I do? I dont want the summer to fly by and me not gain anything.
should i continue bill star? should i get more scrawny to brawny phases? or something new?

the only thing about the bill sar program that i didnt like was that my claves and biceps and small muscles dont really get hit. only major muscles do.

should I perhaps make my own program? or is that not recommended? after all I know my own body and what exercises hit me the most.

Dont know much about his system, but since you already bought it, you might as well give it a try. And Berardi endorses it so it cant be all bad.

It does look like the typical “fitness” program that makes all kinds of claims, but I wouldn’t discredit it just for that. But be realistic, you aren’t going to gain 10lbs in 2 weeks, and if you do, its gonna be water.


Heres the thing:

It doesn’t matter what program you follow. You gotta be able to react to it, work hard, and be dedicated. Also, nutrition is HIGHLY important.

As for the lift heavy AND lots of reps, this is very true. Its seems impossible, but you will not get big if you dont lift heavy, and you will not get big if you dont increase the volume.

There are many techniques to do both. You can do EDT, or 10x3 or programs that have “heavy” days and “light” days.

The main key is to work hard and just focus on progressing from workout to workout.

[quote]shamguy4 wrote:

should I perhaps make my own program? or is that not recommended? after all I know my own body and what exercises hit me the most.
[/quote]

If you know what works for you, then why not make your own program? To get big, there will be a lot of trial and error, and when you find what you need, you use it.

But, I don’t agree that you need a lot of volume (^) to get big. Some people did, others didn’t.

[quote]ukrainian wrote:
shamguy4 wrote:

But, I don’t agree that you need a lot of volume (^) to get big. Some people did, others didn’t.[/quote]

Its all relative to the person. Do you agree that you need to lift heavy to get big?

[quote]dankid wrote:
ukrainian wrote:
shamguy4 wrote:

But, I don’t agree that you need a lot of volume (^) to get big. Some people did, others didn’t.

Its all relative to the person. Do you agree that you need to lift heavy to get big?
[/quote]

Yes, of course. I am just saying that some people have managed to get big just using high intensity rather than high volume. Thibs talked about this in T-Cell in the thread “A Random Thought”.

Otherwise, I agree with you completely. High volume training is something that needs to be experimented with.

ok so I want to make a program…
and your help would be awesomely appreciated

should it be 5x5 with the compound lifts?
and if yes should it be ramped up to the 5rm or regular?

or maybe it should be more intense?
these are the workouts I want to do:

Squat, bench, power cleans, deadlifts, military press.

pulls, dips, abs, calf raises, bicep curls.

now I need to split them up into days.

3 days is perfect.

you think I should do an A|B|A cycle?
or something more intense?
thanx

well if scrawny to brawny worked well for you, and you haven’t done it in a while, go ahead and do it again.