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Type: Posts; User: niven5

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    My new AB workout routine

    So I've decided it might be a good idea to do something else on my shoulder day..
    Instead of giving my shoulders 6 sets total (usually some vertical press with some lateral raises which is usually...
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    Soccer technique

    I need your help. How can I incorporate additional ball control and dribbling drills when I'm in season and I have a job and homework, tests and this ****? I feel like my technique is decent but not...
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    Workout for power

    Explosive Day:
    Box Jump - 3x5
    Band Bench Press - 3x5
    Power Clean - 3x5
    Medicine Ball Sledgehammer Throw - 2-3x10
    Kettlebell Swings - 3x10
    Lunge Position Wood Chops - 2x15
    Pull Up Burpees -...
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    Soccer - My whole life Lifting - a little more...

    Soccer - My whole life
    Lifting - a little more than year and a half
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    Soccer Specific 12-Week Program (Sample)

    Here's a 12 week program I wrote.
    I'm trying to learn about sport training and how a sport specific workout should be structured.
    Critique and suggest me what else can I do to improve it.
    The Main...
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    thank you very much guys!

    thank you very much guys!
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    What about my overall volume per bodypart? as I...

    What about my overall volume per bodypart? as I said above: 16-18 for large muscles, 10-12 sets for small muscles.
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    I know but your body crave to more protein when...

    I know but your body crave to more protein when overtraining in order to compensate your muscles.
    So if you don't eat enough protein you will never get to that PNB, which is a key for muscle growth....
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    Is my workout intense enough?

    Hello guys I've been training with high volume for a long time, but recently I read about positive nitrogen balance and how overtraining can destroy it easily so I decided to lower my volume for each...
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    A/B Workout Program

    Goal: hypertrophy
    Age: 17
    Height: 5'7"
    Weight: 136

    No debate about deadlift and squat - I am a soccer player and those exercises make it very hard to recover.

    No debate about using certain...
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    Push Pull Legs by niven5 - plz criticize

    Goal: hypertrophy
    Age: 17
    Weight: 62 kg
    Height: 170 cm
    I've been training for a year and a half

    Push:
    Barbell Bench Press - 3x6-8
    Incline Dumbbell Press - 3x10-8-6
    Dumbbell Flyes - 2x8
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    Better progress with this rep range than any...

    Better progress with this rep range than any other rep range.

    That's what I did lately
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    Hypertrophy w/ strength. (i.e functional...

    Hypertrophy w/ strength. (i.e functional hypertrophy)
    I found recently that 5-8 rep range works the best for me, while 8-12 is sucks.
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    Volume is too low?

    Workout A:
    Barbell Bench Press - 3x6-8
    Incline Dumbbell Press - 3x6-8
    Military Press - 3x6-8
    Wide Grip Upright Row - 3x6-8
    V-Bar Pushdown - 4x8

    Workout B:
    Pull Ups - 4x6-8
    Bent Over Row -...
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    Thanks for the comment and dedication (used it...

    Thanks for the comment and dedication (used it right?)
    Anyway it's not exactly a push/pull it's just a bodypart split.
    It's really hard for me to put shoulders in A because I feel my shoulders...
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    My goal is clean bulking I mentioned soccer to...

    My goal is clean bulking
    I mentioned soccer to show you the amount of cardio I do during the week.
    Every training is about 60-75 min (water breaks and talking are not included).
    How's my program?
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    Training Program & Diet

    Schedule:
    Mon - Workout A ; Soccer
    Tue - Workout B
    Wed - Soccer
    Thu - Workout A ; Soccer
    Fri - Workout B ; Soccer (optional)
    Sat - Rest
    Sun - Rest

    Workout A:
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    Roacutane and soccer

    Can I start using Roacutane when I play soccer and going to the gym.
    I play professional soccer 3 to 4 times a week.
    The 4th time refers to a match. Usually I play with the senior team. It's always...
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    Here's a thing.. I do make progress with 6-8 reps...

    Here's a thing.. I do make progress with 6-8 reps but it's not optimal for hypertrophy (based on a lot of stuff I read online)


    My goal is hypertrophy
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    Progression with 8-12 reps

    Hello I have a few questions for you guys:
    1. I can't train with 8-12 reps anymore.. I can never progress and increase the weight, reps or decrease rest.. should it be like that?
    2. According to...
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