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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...

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...

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 -...

Soccer - My whole life
Lifting - a little more than year and a half

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...

thank you very much guys!

What about my overall volume per bodypart? as I said above: 16-18 for large muscles, 10-12 sets for small muscles.

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....

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...

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...

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

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

That's what I did lately

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.

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 -...

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...

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?

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:

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...

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

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...