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kane is mad as hell and he's not gonna take it anymore

too funny

From what I have read, you want to gain 20lbs in 2 months. Thats quite a lot to put on in that amount of time. I think in that amount of time most of your gains maybe water. Also, depending on your body type im going to go with ectomorph you'll have a hard time gaining weight so that may set you back a month(s). Best advice look at clean bulking, but for you probably anything you'd eat would be beneficial. Also (said before) focus on compound exercises and don't put all your effort into arms. You are on the wrestling team so strong legs will be your best friend that means squats and other exercises. For now focus on eating as much and lifting with compound exercises don't worry about putting on any fat any fat you put on will come off after your done bulking. Good luck

kane, chill...

the reason why i suggested mark rippetoe's 3x5 / 1x5 was because it has been proven to make people gain weight...

next, the reason why i said ABBH was because it revolves around the follwing exercses:
1.) bench press
2.) rows
3.) chins
4.) parallel bar dips
5.) squats
6.) deadlifts
now, ur familiar with the training protocol: its all hypertrophy + strength...

this kid also mentioned wanting to increase arm size... u hardly expect me to suggest Christian Thibaudeau's Canadian Cannons right...?

on thinking back, i forgot mention one method of training which 0311 has been saying works wonders: HST...

there arent that many options because he doesn have a foundation... whats the point of curling 100 lbs and deadlifting 70 lbs...? no point... so i suggested routines which came to my mind which focus mainly on compound movements...

there's no need to get pissed....

chao

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If you like squats and deadlifts, then you are off to a good start. Make sure you're doing the squats all the way down, or A2G (ass to the grass), like Kane said.

I'll try to refrain from speaking of you in third person, bigbiz .

Why don't you post exactly what you did in that workout. Reps, sets, and everything. If you didn't write everything down; start doing it now and ALWAYS do it.

When you say "Day Two" I'm assuming you're doing what Kane suggested, and that you plan a three way split.

Those other workouts mentioned above are full body. The parameters are quite a bit different.

Crazy as it may seem you don't necassarily have to do a program designed by a famous strength coach, although that may be the direction you choose to go in. Let us know what you did and what you are planning and that should help.

It's good that you mentioned a post workout snack. You've obviously been picking up some things. A pbj isn't too terrible, but you can do much better. Lets get your program down first, though.

Anuj, buddy, that doesn't make any sense! There are countless options for building up a "foundation". If you've never weight trained before, and you are deadlifting only 40 pounds, there's still a point to it. Beginning weighttrainers already existed, after all, before there was the internet and monthly articles at places like T-Nation.

Edit: Oh, now I see, Anuj. You're talking about the arms vs. body thing. Judging by bigbiz's comments about squats and deadlifts, I think the message has been recieved and processed.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I was on the wrestling team all through high school. It's divided by weight so the people you wrestle are going to be the same size as you. If I was you I would concentrate on strength and cardio. It's better to be as strong as possible without moving into a higher weight class. Thats just if wrestling is your only goal. Just my two cents.

Good point, but don't the weight divisions start at around 100 pounds? I could be wrong.

I take it that's the reason you wanted to go up to 100, bigbiz, and not because you wanted to be at a higher weight class than you normally would.

[QUOTE=Eric3237]Good point, but don't the weight divisions start at around 100 pounds? I could be wrong.

Yes, for High School wrestling the minimum weight class is 100 pounds.