T Nation

I Have 1 Month, Program?

Hello guys, just recently started reading this site and it’s definately the best bodybuilding site I’ve been to.

I’m a skinny bastard and I’ve been working out for about 6 months. The first 3 months I had no idea what I was doing, then I started reading sites like this and started getting the hang of it.

I have gained about 3kg in the last few months, overall I went from about 130 to 140 in the 6 months so I am still very skinny.

I tried 5x5 for a while and it was OK when I was busy with other things like uni. I felt that the workout load was a little low though.

I just finished university exams and I have a month before the next session of uni starts. I have no commitments at all and I love lifting weights. I have been following a 5x5 3 day a week style program but right now I am hungry to work out more. I believe I could be making progress with a higher volume workout because the day after a workout I feel like I could workout again, in fact I feel like I could workout 6 days a week. I have set up a gym at home with a bench press, barbell and dumbells.

I want to go all out for the next month and build a lot of mass. I guess what I want to know is would it be beneficial for me to start working out 5/6 days a week and doing high volume. Would I just be overtraining and hindering my progress? I feel like I am upto it. Or should I just stay with 3/4 days a week and spend the rest of my break bored on my computer?

well, that is something which is fairly individual. I tried it that early and it didn’t work too well (mostly because I was not eating nearly enough). Have you been training full body or a split? If your program has you training a certain body part 1x week (i.e. chest and triceps day, back and biceps day, legs day) try picking out a program like ABBH 1, which will get you accustomed to using heavier loads more often. I managed to gain 10-12 lbs off those few weeks alone.

What about 4 weeks of german volume training type workout? That might be real good.

there are a number of variations. one is OVT and it is kind of like 5x5 then another 5x5 afterwards, from memory. Might give you what you want

Well after I did 5x5 for a bit I changed to a push/pull/legs 3 day program. In that it does seem to target each bodypart once a week.

The thing about these 3 day programs is that while in theory they sound good, in practise it feels like I’m not doing as much as I could. At the moment the only thing I look forward to is lifting weights so I don’t like being limited to 3 day, 45 minute workout programs.

I will search for that ABBH thing you mentioned, thanks.

Wow, both the ABBH and German Volume Training programs are excellent. I think I’ll definately be choosing one of them, not sure which one yet. Thanks guys :).

If you will be training 6 days/week, make sure you eat like a bull to nourish your body. I’d recommend taking a multi-vitamin as your immune system will be compromised with such high volume.

Have fun bro.

with a month of doing nothing i would weight train 2X a day for atleast 4 days a week. I would also try to make it to the track for some sprint training and high intensity interval training. i would do fasted state walking every morning for one hour. I would make sure that I am consuming an awesome diet with no excuses. For big body parts i would use 5x5 or 8x3 with antagonist movements for the upper body and straight movements for the lower body. for the smaller muscle groups i would use 4x6 and 3x8. laters pk

[quote]pkradgreek wrote:
with a month of doing nothing i would weight train 2X a day for atleast 4 days a week. I would also try to make it to the track for some sprint training and high intensity interval training. i would do fasted state walking every morning for one hour. I would make sure that I am consuming an awesome diet with no excuses. For big body parts i would use 5x5 or 8x3 with antagonist movements for the upper body and straight movements for the lower body. for the smaller muscle groups i would use 4x6 and 3x8. laters pk[/quote]

Wow, that sounds pretty intense. I didn’t really want to do any cardio because I figured that would just use up calories… I’m only about 140lbs so of course I am trying to bulk.

Twice a day workout is a good idea, but I feel like doing a GVT type program out of interest. I read the original article and I’ll be doing something like that but also applying the stuff in the GVT 2000 and OVT on this site.

Thanks guys there’s some good advice here.