I can't progress in my current workout anymore so should I move to a 2-day split? or include advanced techniques such as:
- drop sets
- rest pause
- forced reps
- partial reps
- burn sets
- speed reps
WHAT DO U THINK?
12-15-2012, 11:13 AM #1
Do u think an athlete should splits or full body workout? (soccer player)
12-15-2012, 04:54 PM #2
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What are your numbers? At 16 I'm not sure you need advanced techniques. Just do compound lifts on a good routine and start eating.★★★USF MISC CREW★★★
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12-15-2012, 04:57 PM #3
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12-15-2012, 05:49 PM #4
Weight: 59 kg
Bench: 60 x 10
Squat: complicated to do in my gym, and I never tried to do with an heavy weights
Deadlift: 100 x 5
Press: DB - 17-18 each hand, barbell - something like 7.5 on each side
In my current routine I can't progress anymore so what should I do?
12-15-2012, 08:32 PM #5
12-15-2012, 09:29 PM #6
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what i think? keep it simple with straight sets and linear progress(add 5 pounds per month to your working sets, you don't need to set a PR every week) imagine adding 60 pounds to your working sets of 5...that may translate to an increase of over 80 pounds for your max effort set of 1 rep!! that's pretty good progress even though it may seem slow
intensity techniques may help, but IMO you're better served going for consistent progress based on solid programming & reasonable increases in weight
you can do full body strength, 3x per week:
or push/pull split, 2x per week:
PUSH day: back squat 3x5, clean and press 3x5, bench press 3x5, skull crusher 3x5, front squat 1x20, sit up 1x20
PULL day: deadlift 3x3, bent row 3x5, shrug 3x5, chin up 3x5, straight legged deadlift 1x20, lying leg curl 1x20
^^2x20 calf raises on both days would be helpful also
also include sprint/plyometric drills and juggling/shooting/soccer skill drills
and be sure to warm up before working sets...
cliffs: full body 3x week or MAYBE a push/pull split but definitely no 3 day bodybuilding splitsThe muscles i value most are the ones directly surrounding the spine, the hips, the scapula, the femur and the tibia... in that order.
Basically the whole body minus chest and biceps... pretty much the opposite of what your local gym looks like on a typical Monday.
12-18-2012, 11:30 PM #7
12-20-2012, 10:49 AM #8
12-20-2012, 11:32 PM #9
Before all our workouts we warm up, foam roll/static stretch, plyometric work, then we follow the workouts. Also after the workout we add in continioning such as bike or treadmill interval training!
I hope this helps :-) !
12-23-2012, 06:58 AM #10
12-23-2012, 07:56 AM #11
Agreed on above posters, most of the work should be focused around compound lifts and gaining strength and form in those as those will lead to the biggest gains down the road. At 16 you'll see good gains just from sticking to compound lifts and eating right.
While compound lifts are a good basis for a program, some sport specific work should be added where seen fit as well. I'm not a soccer player but I imagine a program working around speed, explosivness, and agility would be key.Maxes-
Road to 600 deadlift- http://forum.bodybuilding.com/showthread.php?t=162508021&p=1257902661&posted=1#post1257902661
12-23-2012, 09:17 AM #12
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