Power Training - Help !

What routine should I have to get a good decent body in a month? I am 18 years old.

130 lbs, 5' 10, I am thin with very skinny arms. Any good routine to get me a good body in a month ? Ill be going to university and dont want to be so skinny.

Nothing will get you a great body in a month.

Red PittBull's Log.

Lmao

You can make a bit of a difference in a month if you squat 3 times per week on top of working the rest of your body in that time frame and eat a lot of food.

You better be in this for the long haul or find another lifestyle, cause you will be disappointed.

You can stress your nervous system enough in the next month so that the following month would start to see gains, but untill your body feels the need for adaptation, no visible results will be seen.  Sorry for the discouraging news, but if body building was that easy, we wouldn't need a forum.

130 Lbs at 5'10 hmmm... do something simple like starting strength or a 3 day full body routine where you squat 3x week and have all the other important compound movements and up the weight every workout and the biggest thing............... EAT ALOT......... A month is short but its better than sitting on your ass for a month.

"When your strength gains plateau, if you been training exclusively for limit strength/power, you'll need usable muscle mass to progress further."

as they said nothing will get you ripped or even make a significant change in one month. maybe in 6 months you'll be able to take a picture and notice the difference, but heres a routine anyways

day 1 push/pull
 horizontal push( bench) 2-3 sets
vertical pull (pullups) 2-3 sets
vertical push (overhead press) 2-3 sets
 horizontal pull (backrow or tbar row) 2-3 sets
 optional last set: veritcal push (dips) 1 set

day 2 off

day 3 big lifts
Squat or deadlift 3 sets
core workouts:
leg lifts
"planks" idk the name but you rest on your toes and forearms while keeping your body erect, straight and parallel to the ground
Running in the air thingamajigs; kinda like leg lifts but youre lifting one leg at a time and repatedly switch legs for x amount of time

 
i dont like crunches :/

day 4 off

you may want to allow more rest time if you need it. you should be conditioned enough after a few cycles through this routine to do it without more than 1 rest day.



good luck bud, most of your results will come directly from your diet

first day with no buds, 11/17, need a new job. 1 down 13 to go.