4 Weeks to get Thick, Solid, Tight.

[stinkycheese]

I have 4 weeks off from normal life. I have a live-in chef, swimming pool, gym within running distance and a 16kg kettlebell.

8 weeks out from a broken wrist.

Talk to me.

[Giraffe]

It's not possible.

But your best bet is heavy compound exercises. Bench, overhead press, squat, deadlift.

Gonna have to eat a lot as well.

[matt_vtr_15a]

You could 'tighten' up considerably in a month.. but to get 'thick' and tight (lean) is not a quick process...

All you can really do this late on is get 'tight' (er)than you already are or are not...

If you want to get 'tight' do some fasted cardio, (go for a swim/jog for 45mins before breakfast at a moderate intensity nothing too hardcore) reduce the carbs or at least carb cycle to suit your workouts... Or if you're not into that just have a calorie deficit of 500 cals or so....

Just put in the effort and you will see an improvement in body composition but I honestly wouldn't expect much in terms of building any noticeable muscle mass...

Here is a the sort of routine you want to do with a kettlebell to build strength and size...

http://www.bodybuilding.com/fun/mahler78.htm