Gain 15 lbs in 5 month

[Debaser]

Agreed, HST and DC are both programs that should be followed to a T, generally speaking. Some people will do DC and add a lot of volume, they miss the whole point and overtrain. Then some will do HST, adding more sets and training to failure more often. Again, they're directly circumventing the efficacy of the program.

Really, you could do both. Not at the same time of course, but what if you did an HST cycle now, then DC training for 2-3 months? I guarantee both will be effective, and then you can choose which one you prefer for a longer term as well.

 

[daok]

So you don't want to work 3x a week, but nor do you want to do 1x. What exactly do you want?

I want to grow without sitting on my "ass" all the week. I want to do low reps, cause I beleive on it to grow. What I am not confortable is to do a 3-4 exercices 1 time week when I have the "force" to do more and when the muscle do not need 1 whole week to restore and to grow...

 

[daok]

Thx Debaser but why you say that's should be followed to a T ? For me T is for testosterone, I am right?

 

[daok]

I have cut on volume like most of you told me and I have cut bicep and tricep (only 1 day each now)

Day1
Barbell flat bench 5x5
Incline dumbbell presses 5x5
Incline dumbbell flys 2x8
Upright Rows 3x8
Barbell shrugs 3x8
Straight-arm pullovers 2x8

Day2
Narrow-grip bench 5x5
Dip 5x5
Dumbbells kickbacks 2x8
Concentration curls 3x8
Preacher curls 5x5
Incline dumbbell curls 2x8

Day3
Deadlift 5x5
T-bar rows (close) 5x5
Pulldowns 2x8
Seated cable rows 2x8
Machine presses (military) 5x5
Dumbbells presses 2x8

Day4
Leg Press 5x5
Leg extensions 3x8
Leg curls 3x8
Calve Raise 5x15
Squat 5x5
Abs 3x15

 

[Debaser]

Sorry, follow "to the T" means follow exactly, and not changing things around. You have to understand that you might feel like you can do more, but that you'll quickly overtrain like that. Then your strength/size gains will stop.

 

[daok]

Oh! OK cool but the new training that I post is more fine you think?

 

[Egresser]

Ok, here is my 2 cents...I have been in the game since '94. I've seen alot of training fads and routines come and go. I have no opinion on any of them, cause I've never tried them. I do agree that you need to change your workout every once and awhile. And I do agree you need to eat alot to gain. You have already put on that "beginers" weight that we all have expierenced. I was 150 when I started, a few months later I was 165. From there on out it was very hard for me to put on "natural" weight. You will hit a plateau, and a different routine will help you past that. Now 8 years later (and after a 2 year break) I'm at 215 about 12%bf (up from 200 and 16%bf). Before the 2 year break, I was at 220 and 8-10%bf. (BTW, I'm 5'9). What I'm trying to get at (aside from all the blabbing I'm doing) is that after you try a new routine, a nice week or two off from the gym would be real beneficial for you. Natural weight is hard to put on, and sometime the body needs a break. You wont lose anything if you keep eating right. It took 3-4 weeks to gain all my strength back, and that was after 2 years. Again this is just my opinion...Sorry for the novel....Good luck.

 

[Egresser]

BTW...I checked out the 5x5 routine, and thats basically what I've been doing for years...lol I didn't know there was a name for it...

 

[Dirty Workout]

How much weight you gain is a factor of how much you eat.

How much of that is muscle is a factor of your training.

As long as you're eating to gain 15 pounds, you'll gain 15 pounds whether you train or not. If you pick a good program, most of that will be muscle.

I'd say under optimal conditions you could expect maybe 10-15 pounds of muscle in that timeframe, so your goal is reasonable. I really do think you should be working a plan with higher frequency and lower volume, though.

I recommend DC or HST.

-casualbb

He summed it up pretty good.

To that I would add
EAT, EAT, EAT!!

 

[daok]

Thx Egresser

I will try to eat more, I think it will be hard but I'll do my best and for my workout I will use legion one I think.

Daok