My RB routine, will it work?

[Hopetowin19]

Workout A
Bench-
Set 1 for 8 reps
Set 2 for 6 reps
Set 3 for 4 reps
Set 4 for 4 reps
Squat-
Set 1 for 12 reps
Set 2 for 8 reps
Set 3 for 6 reps
Set 4 for 6 reps
Deadlift-
Set 1 for 8 reps
Set 2 for 6 reps
Set 3 for 2 reps
Calve Raises-
Set 1 for 12 reps
Set 2 for 8 reps
Barbell Curls-
Set 1 for 8 reps
Set 2 for 8 reps
Set 3 for 6 reps
Workout B
Cardio-
HIIT for 20 minutes
At least 250 crunches
Pylo for 20-30 minutes

Workout C:
Rest

Monday- Workout A
Tuesday- Workout B
Wednsday- Workout A
Thursday- Workout B
Friday- Workout A
Sat- Workout C
Sun- Workout C

Diet 1*:
70 Fat
100 Carbs
175 Protein
1730 Total Calories

Diet 2**:
90 Fat
100 Carbs
200 Protein
2010 Total Calories

*-One cheat day a week.(For both diet 1, and 2.)
**- Diet 1 will be cutting, Diet 2 will be gaining and sustaining muscle.
Notes:
I wanted to fit in 3 Benchs/Squat/Deadlift a week.
I welcome people to critique this, and most importantly, will it work?
I gathered a lot of this from many threads.
My hope is to lose fat, become a good overall athlete.
Starts: January 5th, 2008
Thank you.
Edit:
Age 14
Height 5'8
163.8 Lbs Body Weight
18-20% Body Fat
Training for 4 months
Bench: 160
Squat: 135(Shuddup)
Deadlift: 225

[rosko234]

highly doubt its going to work. You got to get more calories man to get stronger. And your overtraining. 7 days a week of lifting of working out is not good. Take a couple of days off.

[Hopetowin19]

Originally Posted by rosko234

highly doubt its going to work. You got to get more calories man to get stronger. And your overtraining. 7 days a week of lifting of working out is not good. Take a couple of days off.

It's 2 days off a week.

[rosko234]

try to get one day off with NO lifting or running. Recovery is important.

[rosko234]

Really dude your freaking out about your diet. Like your going to to much detail. 2010 calories isen't going to help you gain muscle. Just eat a good amount and eat lean and you won't get fat.

[Hopetowin19]

Originally Posted by rosko234

try to get one day off with NO lifting or running. Recovery is important.

Any suggestion on what day?

[jgood]

Your diet is not enough calories to gain muscle at your weight. Go to the nutrition section and read the basic thing. You have needs based on your weight for the day and then you burn so many calories per workout on top of that. Also deadlifting 3 times per week is not a good idea. Next crunches don't do much for athletic performance ... I would suggest you look up beginner workouts like 'starting strength' and others instead of trying to make your own at age 14 ... 4 months training is not anywhere near enough experience in the weight room for it to work and most workouts that others do, can be changed based on how they feel because they know what works for them.

[Hopetowin19]

Originally Posted by jgood

Your diet is not enough calories to gain muscle at your weight. Go to the nutrition section and read the basic thing. You have needs based on your weight for the day and then you burn so many calories per workout on top of that. Also deadlifting 3 times per week is not a good idea. Next crunches don't do much for athletic performance ... I would suggest you look up beginner workouts like 'starting strength' and others instead of trying to make your own at age 14 ... 4 months training is not anywhere near enough experience in the weight room for it to work and most workouts that others do, can be changed based on how they feel because they know what works for them.

I know, I know, I'm an experienced lifter though. I don't lift when I know I'll get hurt, I know what most of the lifts work. I know not to lift without a spotter. I know a lot.

[Vermonta]

Eat more.

[VICREP]

More calories.

Plyo's should be at beginning of workouts.

[jgood]

Originally Posted by Hopetowin19

I know, I know, I'm an experienced lifter though. I don't lift when I know I'll get hurt, I know what most of the lifts work. I know not to lift without a spotter. I know a lot.

I wasn't refering to those issues but thats good you know those things. I was talking about being able to manipulate rep schemes, exercises, order ect. based on how your body reacts ... all things that new lifters show time and time again they are unable to do.

[RavensFan2k3]

Did you make this routine yourself?

[Slackontheback1]

Originally Posted by RavensFan2k3

Did you make this routine yourself?

Yes, how is it?

[DeathByBacker]

You need more total body exercises, or just exercises that use more than one muscle at a time. Calf raises for example aren't really useful. Same with barbell curls.

For lower body do squats, deadlifts, cleans, etc.

For upper body do pull ups, rows, bench, and shoulder press.

You don't need much more than that for your age. Just eat good calories, work out hard and make sure you use your whole body in your workouts. Runningbacks use every muscle in their body in football, so when you train make sure you use as many as you can.

And for squats, work up to your 3 rep max. Don't stop at 6 reps. You wanna build strength and muscle, and your 3 rep max is around the area you want to end your routine in.

[dgcoats]

1) You need a little more lifting experience before you know enough to make your own routine. Look into Rippetoe's starting strength.
2) Eat more calories. To get a general idea of how many you need http://www.freedieting.com/tools/nut...calculator.htm
3) Hold off on plyometrics until you can squat 1.5 your bodyweight.

[rosko234]

terrible rotuine

[watchandsee23]

Looks fine to me. Just up the calories to about 3100 for gaining. There are better Auxilaries to do then calve raises. I would just change the Auxilary lifts up every workout from curls, tricep extensions, nose breakers, SLDL, Rev. hypers, etc...

[RavensFan2k3]

Originally Posted by Hopetowin19

I know, I know, I'm an experienced lifter though. I don't lift when I know I'll get hurt, I know what most of the lifts work. I know not to lift without a spotter. I know a lot.

If you're an experienced lifter, why did you make such a bad routine?

Originally Posted by Slackontheback1

Yes, how is it?

It isnt good honestly. The exercises are good, add in powercleans. Rep and set ranges are all off.

[Beastinthemakin]

Well first you need to establish an organized program. All you are telling me is you know what college you want to go to but not the major (If you catch my drift). Normally, You begin with a strength recovery session. You rebuild all the strength you loss. Second, you go into a hypertrophy phase, and build up muscle.Third, you go into density training and create harder muscle. Lastly, you hit power and speed training. This normally covers about 6-7 months.

Since we are talking about the power phase i will give you a basic workout.
Day Bodyparts Trained
1 Chest, Abs
2 Legs, Calves, Plyometrics
3 Shoulders, triceps, abs
4 Back, Biceps
5 off
6 Legs, abs, Plyometrics
7 off

Things to include in your leg power workout would be:
Overhead Squats
Power snatch
Push Press
Power Clean
Jump Squat
Power Clean and Push Press

[Austin109]

whack routine.
listen to beastinthemakin, thats a very solid routine.
heres a few ideas for each day-

chest - db/bb bench, inclines, heavy flyes

back - dead, bent over row, pullups

legs - squat, bulgarian split squat, rdl, front squat, over head squat

arms(you dont need these really) - hammer curl, close grip bench, pinwheel curl

shoulders- military press, iso raises

power moves- hang clean, hang snatch, clean and jerk, power clean, clean and press

focus on the compounds like you were doing, but try to periodize more and allow more rest for each muscle during the week.

[jgood]

lol what is everybody's obsession with bodybuilding splits for sports training. Its getting more obvious that huge gains from those type of workouts come from "supplementation" if ya get what I'm saying. Just like when I see Bonds and A-Rods workouts in interviews hmmmmmmm. I would stick to upper/lower or full-body because the less time you can spend in the weight room for sports that aren't weight lifting and have results ... the better.

[dgcoats]

This

Originally Posted by Beastinthemakin

Well first you need to establish an organized program...

And this

Originally Posted by Austin109

whack routine.
listen to beastinthemakin, thats a very solid routine.
heres a few ideas for each day...

Are effectively countered by this

Originally Posted by jgood

lol what is everybody's obsession with bodybuilding splits for sports training. Its getting more obvious that huge gains from those type of workouts come from "supplementation" if ya get what I'm saying. Just like when I see Bonds and A-Rods workouts in interviews hmmmmmmm. I would stick to upper/lower or full-body because the less time you can spend in the weight room for sports that aren't weight lifting and have results ... the better.

I'd also add that implementing weightlifting techniques (if one so chooses) is far more difficult with a bodybuilding split than a full body or upper/lower split.

[footballPLAYAA]

No offense but that routine for a RB is terrible, i'll send you a message with a routine my coach wrote up for me alittle later today, its got everything you'll need in it and then some. You've got the basic neccessities down, but just that isnt going to help you.

[Austin109]

how was beasts routine a body building routine? it has focuses on power moves not mass builders. also for those who said full body routines, do research. studies have shown that full body routines dont improve strength as much as periodized routines. full bodies are good if your a recreational athlete and not a competetive athlete

[jgood]

Originally Posted by Austin109

how was beasts routine a body building routine? it has focuses on power moves not mass builders. also for those who said full body routines, do research. studies have shown that full body routines dont improve strength as much as periodized routines. full bodies are good if your a recreational athlete and not a competetive athlete

Its considered a body building routine type workout when you split up days with body parts such as chest, legs, back, arms to give an example. Sports workouts include many muscles which is why full body or upper/lower are the choice of the majority. Also I did say full-body and I am not debating about periodizationg because you can have a full-body workout that utilizes that type of training. IMO, full-body is the optimal way to use periodization .. also Tudor Bompa the father of periodization suggests doing the same. Those major strength workouts like 5x5 do help get strength but the problem is they just build on intensity and cause a plateau at a certain point because you have trouble recovering.

Tudor's Book on Sports Training ... I have that book and it gives you a pretty good idea on periodization and how to implement from the man himself.

[BEhave]

You need to throw some plyos in there.

Try this routine

http://www.defrancostraining.com/art...rds-part1.html

[Beastinthemakin]

"Its considered a body building routine type workout when you split up days with body parts such as chest, legs, back, arms to give an example. Sports workouts include many muscles which is why full body or upper/lower are the choice of the majority. "

I laugh so hard I pissed on myself.... Have you actually seen a D1 college football training manual. It consist of of almost 50-100 pages. I used to train with a linebacker who was redshirted his freshmen year. His workout was mostly bulking material. I know a All State tightend who is playing for TCU and he is doing nothing but bulking.

The average all state high school running back weight is 210 lbs

The average 40 yard time 4.5

So common sense and football statistics tell you, hey I need to get bigger. On the highschool level power backs are more successful then speed backs. They have more durability, often have more touches a game, and more overall points. Look at every #1 ranked running back stats on scouting reports and they all support my claims.

[watchandsee23]

Size has more to do with nutriton than anything. You can get big off of a fullbody 5x5 routine. Just eat a surplus of calories and protein.

[dgcoats]

Originally Posted by Austin109

how was beasts routine a body building routine? it has focuses on power moves not mass builders. also for those who said full body routines, do research. studies have shown that full body routines dont improve strength as much as periodized routines. full bodies are good if your a recreational athlete and not a competetive athlete

As jgood said periodization and full body workouts are not mutually exclusive. Please show me these studies that decry the use of full body workouts.

[dgcoats]

Originally Posted by Beastinthemakin

"Its considered a body building routine type workout when you split up days with body parts such as chest, legs, back, arms to give an example. Sports workouts include many muscles which is why full body or upper/lower are the choice of the majority. "

I laugh so hard I pissed on myself.... Have you actually seen a D1 college football training manual. It consist of of almost 50-100 pages. I used to train with a linebacker who was redshirted his freshmen year. His workout was mostly bulking material. I know a All State tightend who is playing for TCU and he is doing nothing but bulking.

The average all state high school running back weight is 210 lbs

The average 40 yard time 4.5

So common sense and football statistics tell you, hey I need to get bigger. On the highschool level power backs are more successful then speed backs. They have more durability, often have more touches a game, and more overall points. Look at every #1 ranked running back stats on scouting reports and they all support my claims.

I'm not following this rant. Is this in support of bodybuilding splits?