Thread: Killer two week program?

Hey guys,

Big Hello to everyone on this forum. Fresh member here. Havent had a chance to complete the profile and ad photos and things like that but I'll get to that. I'm 19, about 5'9 and around 70 Kg. I've been working out semi regularly for a couple of years now and achieved a good overall look. However I still remain quite skinny and now want to put on some extra muscle.

Here's the interesting twist. I am a uni student but for these holidays I will be going to the Woodie Woodie mine site for some vacation work. I will be working there for two weeks at a time. There is a decent gym there and working out is an excellent way to spend some spare time there. I really want to put on a lot of weight these holidays over the course of these two two-week shifts and am ready to put in some hard work to achieve this.

So now I want to ask you all for some tips on how to come up with a good program to follow in the course of my work. Potentially I can go to the gym every day for two weeks, then a more relaxed week (but can also work out) and then another two weeks.
What I want to know most is how to effectively brake up the routine to make the best use of my time there. Some tips on the diet/use of supplements would also be appreciated :)

Thx in advance!

Good article here for you: The Young, Skinny, Training with ADD Guy’s Guide to Gaining Mass and Strength

how taxing will your work be?

for 2 weeks your best bet is to go high frequency with mixed intensity and over reach then do nothing for 5 days and recover...that being said if it's going to interfere with your work then it's probably not the way to go and you should just continue to train as normal while you're there

Work is not physically taxing, so there is a good opportunity to run an intense program. Could you elaborate on the "high frequency with mixed intensity and over reach"?

high frequency - train multiple times per week per muscle
mixed intensity - low, medium, high pre planned out
overreaching - purposefully overtrain then take time off to eat/sleep and recover= growth

i'm just thinking this up now so don't take this as gospel:

train legs, back and chest only (no room for other muscles here) so maybe squats, chin ups and bench variations

squats - back squats, front squats, zercher squats, goblet squats, bodyweight squats
back - pull up, chin up, neutral grip chin up, pulldown, high incline inverted row
chest - bb bench, db bench, bb floor press, db incline, push up

now order those from hardest to easiest in terms of joint, muscular and nervous system fatigue (most to least)

legs - back squats, front squats, zercher squats, goblet squats, bodyweight squats...mayeb pop in a deficit split squat or a bulgarian split squat in place of bodyweight squats
back - pull up, neutral grip pull up, chin up, lat pulldown, high incline inverted row
chest - bb bench, floor press, db bench, db incline, push up

so now we have 5 levels for each bodypart:

level 5 - 3 x 3 @ 90% = 9 total reps...stay 2 reps short of failure on last set
4 - 10 x 2 @ 85% = 20 total reps...stay 1 - 2 reps short of failure on last set
3 - 5 x 5 @ 80% = 25 total reps...stay 1 rep short of failure on last set
2 - 3 x 12 @ 70% = 36 reps...go to failure, if you get to 12 and you could do 15 then do so
1 - 2 x 50 = 100 total reps...no where near failure, recovery/flushing day

so you say you can train everyday for 14 days so:

day 1 - level 2
2 - 3
3 - 1
4 - 4
5 - 5
6 - 1
7 - 3
8 - 5
9 - 1
10 - 2
11 - 4
12 - 5
13 - 4
14 - 3

each muscle gets trained with the same sets and reps on the same day so some days will kill you while the recovery level 1 days will be easier....the most important thing to do is to stay away from failure except for level 2 days or you won't make 5 days

food - anything and everything but keep in lots of fruit and veggies, drinking them if you need to but this will drag the shit out of you as you need to train to the point of being depressed for this to work and these will keep the immune system up and about

supp's - protein powder (with carbs) and fish oil and whatever else you want, it's all about eating like a pig throughout it and after it though

once you finish the 14 days then stop all training and activity and rest/eat

no grog either and get your sleep with a nap each day being a great option

just remember i just made this up so don't take it as a tried and true program but it's worth a crack