posted in teen bodybuilding, but need help with workut problem
My situation…any advice needed
I need help on bulking up for RB for football (so I can continue playing football at next level – ive only played football for 2 years and people have told me to stay at RB), but need advice…I wanna keep this in teen forum, because more experts here can help me here (im starting Nov 8th)
6’2, 168 pounds, 17 years old – finished football season, near 10% Body Fat…Although it is very skinny, im bigger then I look and my RB coach said I could probably easily gain 25 pounds …and I need help bulking up to as much as I can for football. I had a good year although Im the tallest and skinniest RB in my area, and I was getting a lot of attention from other teams, and if I wanna play at next level I need to train properly…
Im somewhere between beginner-intermediate in terms of weightlifting experience, and Ive had no experience with supplements, I gain weight normally, but my lower body is MUCH stronger then my upper body (because of other sports like track and soccer).
I wanna gain as much weight in pure muscle as possible with the help of protein powder and the right food. Ive got till March (when tryouts start) to decide if I have gained enough weight to play summer football (I need experience), but I would like to gain 20 pounds at least (I don’t think I can accomplish that for summer football). I also start indoor soccer in Feburary for school (which is twice a week – I think Tues and Thurs), but the other days I would like to weight train…
I met with a personal trainer last year, who finally gave me a workout…my primary goal of this weight training is to gain 20 pounds while keeping muscle tone …please evaluate the workout schedule and comment on it (ive got VERY limited weights at my small school, mostly all are core exercises)
My schedule from Nov 8th till Feb would like like this:
Mon, Tues, Thurs, Fri – workout…Wed, Saturday – running or footwork training
And in Feb it would probably be:
Mon, Wed, Fri – workout…Tues, Thurs – Indoor soccer
This personal trainer has played football, but I dont know if he realizes I need to need to gain more upper body muscle and strength cause thats where im really lacking, also... it looks kinda suspect, help needed
some recommendations were:
- DROP THE FLYES! ADD INCLINE PRESSES
- DO PULLUPS INSTEAD OF LAT PULLDOWNS! ALSO, DO DEADLIFTS AND HANG CLEANS/ POWER CLEANS! THAT'S WHERE STRENGTH AND SIZE COMES FROM
- GO WITH CLOSE GRIP BENCH PRESS OR FLOOR PRESS!
- SAVE THE WRIST CURL AND DO ANOTHER SET OF HANG CLEANS WITHOUT STRAPS
- SQUATS! GOTTA DO THEM! DROP LEG CURLS AND EXTENSIONS AND START SQUATTING: WIDE STANCE, CLOSE STANCE, MEDIUM STANCE, WHATEVER! START DOING SQUATS! DO HEAVY CALF RAISES, YOU'LL MOST LIKELY GET ENOUGH AEROBIC WORK FOR YOUR CALVES BY DOING ALL YOUR FOOTWORK!
But I need people to add specifically to my schedule, and is my workout split into 2 days? or is it a split workout.... ?