posted in teen bodybuilding, but need help with workut problem
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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)
INFO:
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).
PROBLEM:
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
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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.... ?
HELP!!!!!
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11-06-2004, 05:54 AM #1
Football / Workout schedule help ... starting MONDAY! need help !!!!
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11-06-2004, 09:42 AM #2
You can try my routine (2 day split, link in my signature), if you want. You'll probably gasp when you see it and think how can you gain size and strength from that (which is what I used to say if I saw something like that), but I and many others have proved that you can gain great size and strength from routines like that.
I think it's perfectly tailored for you're needs. You'll gain size, strength, explosive power and you'll get more then enough rest.
Most importantly eat well. It's not just the training that'll make you big, it's the combination of that + eating and sleeping. When I mean eat I mean you'll need around 3500 good calories per day, over 200g of protein and around 400g of carbs, as well as some good fats.
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11-06-2004, 04:10 PM #3
about a good weightlifting and eating schedule
I am looking for a good mass building workout program and mass gaining diet.
I am
Height- 6'0.5"
Weight- 203-206lbs
Waist- 34-35"
Arms- 14.75"
Shoulders- 50"
Chest-45"
Quads-23.5"
Forearms-11.5"
I need to GAIN GAIN GAIN SIZE please help me out
I have no clue how many calories I should be eating, how much protein,carbs, or fat I want huge gains.
I want to minimize or close to nothing in waist.
But I need no know what good carbs are,bad,good fats bad fats
I want to try to get to a solid 220-230LBS!!!!!
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11-06-2004, 04:22 PM #4Originally Posted by JimJr1660148"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 06:38 PM #5
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11-06-2004, 06:41 PM #6
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11-06-2004, 06:42 PM #7Originally Posted by Chris999"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 06:43 PM #8Originally Posted by rm_777"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 06:54 PM #9
Since I don't want you to train like a retard (although it sounds like your trainer has some good recommendations judging by his comments) I'll give you a link. This is supposed to be a great program, and Dr. JB knows his **** better than most guys around. This is specifically for FB players. Read:
http://www.johnberardi.com/articles/...gridiron_1.htm
http://www.johnberardi.com/articles/...gridiron_2.htm
http://www.johnberardi.com/articles/...gridiron_3.htm
Let me clarify what I said two posts ago. I said there is no point in increasing muscle w/o increasing performance. I misspoke a bit. For a FB player, after the season (the beginning of your offseason training cycle) is a good time to regain any mass lost during the season. However, this should only be the focus during a base or hypertrophy microcycle. Don't train like a bodybuilder or you will lose (or at least fail to improve) performance. And by the way, judging by your size, I can only assume that you eat far too little. A visit to the nutrition forum is most certainly in order."When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 08:15 PM #10Originally Posted by rm_777
I use this with some of my HS football players. good luck
Week 1
Monday: Weight training: Bench press (5 sets of 5 reps), Clean and jerk (5 X 5), support exercises (neck, arms, lats, abdomen, hamstrings, calves); jog 20-30 minutes on treadmill or track; stretching
Tuesday: Football skills, 2-miles interval training on track: stride or sprint the straight-a-ways (100 meters), jog or walk the turns; plyometrics (choose six exercises); stretching
Wednesday: Weight training: Squats (5 X 5), Snatch (5 X 3), support exercises; jog 20-30 minutes on treadmill or track; stretching
Thursday: Rest
Friday: Weight training: Bench press (5 sets of 5 reps), Cleans or snatches (5 X 5), support exercises; jog 20-30 minutes on treadmill or track; stretching
Saturday: Football skills, speed exercises, plyometrics, stadium stairs
Sunday: Rest
Week 2
Monday: Weight training: Squats (5 X 5) Bench press (5 X 5), support exercises; jog 20-30 minutes on treadmill or track; stretching
Tuesday: Football skills; Speed exercises (e.g., 100 meter sprints, high knee exercise, harness sprints, etc.); plyometrics (choose 6 exercises); stretching
Wednesday: Weight training: Cleans (5 X 3), Jerks off the rack (5 X 3), support exercises); jog 20-30 minutes on treadmill or track; stretching
Thursday: Rest
Friday: Weight training: Squats (5 X 5), Bench press (5 sets of 5 reps), support exercises); jog 20-30 minutes on treadmill or track; stretching
Saturday: Football skills, Speed exercises, Plyometrics
Sunday: Rest
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11-06-2004, 08:17 PM #11Originally Posted by Brawler"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 10:02 PM #12
1) This is a off season program.
2) Each day he trains it would take about 90 min.
3) He will not get CNS burn out. Do you even know how long football practice is? All all football players suffering from CNS burn out due to their practices?
4) This is a mild schedual compared to what I have my University Players do.
5) Most people (not all) that complain about CNS burn out are looking for reasons to excuse being out of condition.
If people don't want my input thats fine, I can leave!!
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11-06-2004, 10:07 PM #13Originally Posted by Brawler
EDIT: I forgot to mention that the position specific exercises/drills can and should be done more often, even in the off-season (fit perfectly into the off days)."When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 10:26 PM #14
Plyo's are only twice a week because they are very balistic in nature. CNS burn out is caused by training at 90% or above for 2 weeks or more, and training to failure. If you noticed I did not say "singles" or "failure" at all.
As far as the position specific exercises/drills His coach should know what he needs to work on.
Charlie Francis is a Sprint/ track coach not an S&C coach ( he might be but I don't think so ) Their training is a lot diffrent then Football. I'm not taking any thig a way from him he is a good track coach.
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11-06-2004, 10:33 PM #15Originally Posted by Brawler"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 10:33 PM #16
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11-06-2004, 10:36 PM #17Originally Posted by ravadongon"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 10:50 PM #18Originally Posted by dookie1481
Increased aerobic capacity facilitates lactic acid removal from the exercising tissues. This is especially important because lactate accumulation corresponds with muscle fatigue. During the course of competition, lactate concentration reaches a critical point referred to as the “onset of blood lactate” (OBLA) where the body no longer effectively removes the lactic acid. The accumulation of the associated hydrogen ions (i.e., acid) quickly leads to exhaustion. Increasing lactic acid removal through aerobic training indirectly increases football player’s anaerobic capacity.
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11-06-2004, 10:51 PM #19Originally Posted by Brawler"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 11:04 PM #20
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11-06-2004, 11:12 PM #21Originally Posted by Brawler"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 11:22 PM #22Originally Posted by dookie1481
The amount of diffrent fibers is genetic you can not convert fibers. You can build up one more then the others giving you a larger cross section. Fiber recruitment is dependent on the training demands.
It's like saying muscle will turn to fat if you stop lifting weights.
EDIT: intervals also deplete muscle glycogen, when steady cardo preserves it a bit more.Last edited by Brawler; 11-06-2004 at 11:25 PM.
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11-06-2004, 11:26 PM #23Originally Posted by Brawler"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-06-2004, 11:32 PM #24Originally Posted by dookie1481
Type IIb fibers get destroyed very easily but they don't "transform" they "FUSE"
I will intertain any info you might have on the subject, its been fun.
Debates are a good thing, thats how we learn. I'll check back tomorrow.Last edited by Brawler; 11-06-2004 at 11:52 PM.
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11-07-2004, 12:22 PM #25
thanks for the comments but (dookie i did read ur post):
1) I talked to this personal trainer for 1 hour before starting to workout with him, so im using HIS program, but i need to add those excersises to gain mass....
2) Mon, Tues, Thurs, Fri - workout days, Wed and Sat - Footwork drills that is exact and cannot be changed
3) I HAVE LIMITED WEIGHTS AT MY SCHOOL....so thats why i cant do anything like JB's program or anything complex, i dont have any complex machines ect as my school is dirt poor
4) can someone who is non-biased rate brawler's advice.... LOL...
5) I need advice on when and how much of whey protein powder, glutamine (do i need it at all cause its not season), dextrose, multivitams, flax seed oil....what times and how much...
might have to postpone workouts a week if i cant get this done ! SO PLZ HURRYLast edited by rm_777; 11-07-2004 at 12:31 PM.
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11-07-2004, 06:20 PM #26Originally Posted by rm_777
If your set on using his program then what do you actualy want?
As far as protein is concerned a minimum of 1 gr. per pound of body weight is prefered.
L-Glutamine is best for recovery and you should take a minimum of 20 gr
multivitamins are good, take some.
make sure you get enough EFA's both omega 3's and omega 6
EDIT: I took a look at you "program" and you should get rid of the leg extentions their one of the most unsafe exercises you can do. The trainer you hired should have known that ( Unless hes certified by A.C.E. ....LOL!!!)Last edited by Brawler; 11-07-2004 at 06:42 PM.
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11-08-2004, 03:46 PM #27
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11-08-2004, 07:38 PM #28Originally Posted by rm_777
When the leg is bent 80 to 90 degrees or more and the sartorius, gracilis and gastrocnemius muscles contract, they create a dislocating component at the knee joint. From 180 (straight leg) to 90 degrees of flexion, most of the muscles crossing the knee provide a rotary and stabilizing effect. When there is less than 90 degrees of knee flexion a dislocating component occurs in some of the muscles. Because the knee also has weak bony and ligamentous arrangements, it puts the knee in a weak position. This weak position in a flexed state is what caused the potential damage.
There are other things wrong with the program but Leg extentsion are the worst. I'll list the others for you:
Dumbell Flys / Pec-deck puts the shoulder and rotator cuff at dangeriuos angle that the shoulder was not ment for. Also bench presses to the neck are bad.
I know the program did not have pressing exercises behind the neck but these are also bad for the rotator cuff. ( ie. press behined the neck, pull downs behined the neck ec...)
I would also drop the tricep extensions, these are ok for bodybuilding and powerlifters but not for the common athlete. Let me explain, when you do these exercise they put a lot of stress on the albow but when you then play a sport like football or a baseball pitcher you add more stress to the joint and risk being out due to injury from strained or torn tendons/ligs ec...
I'm not saying you have to take my advice but I've seen this a lot with people who don't know how to deal with athletes. Some times I feel like I'm hitting my head against the wall. If it was me I would fire your trainer and find some one who knows the " athletes needs ".
As for the mass gaining exercises are concerned its better to stick with compound exercises ( muti-joint movements ) that mimic the actions on the feild. As an RB you want to stay fast but strong so I would keep the reps rather low, under 5 reps ( after a few warm up sets of 10-12) you will gain size but the strength to weight ration will be higher.
I hope this helps, If you have any other question let me know.
Wil
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11-08-2004, 07:44 PM #29Originally Posted by Brawler
Why are leg extensions hard on the knee joint?
To understand why this is, it is helpful to understand the concept of shear. Shear in this case just refers to a horizontal force on the joint. Imagine two cans stacked on top of one another, and imagine that a piece of masking tape joins them. Then, imagine what happens if you hold the top can still while you push the bottom can to one side. Eventually that tape will snap. This is a simplistic description of what happens to the knee joint in a leg extension.
Here is a simple diagram that attempts to explain the difference between the squat and the leg extension. The black lines represent the thigh bone, shin bones, and knee joint (black circle). In a squat, as shown in the figure on the left, your feet are on the ground (hopefully), and the force of the load is transmitted downwards, along the length of the bones. In a leg extension machine, there is a pad against the front of your shin or ankle, and you press against it to move the weight. The foot swings upward in an arc. Thus, as you can see in the figure on the right, the pressure is coming across the shin bones, not along their length. This creates the problem in the knee joint as the shin is pressed backwards.
Leg extensions do have their place, usually in rehab. If the leg extension machine is used, it is wise to use a smaller range of motion, perhaps the top third of the movement (from slightly bent to fully straight leg), and light weight.
EDIT: Why does it say [img] code is off, yet I see people posting images?"When the only tool you have is a hammer, every problem begins to resemble a nail."
-Abraham Maslow
"Ass busting work + consistency + time = results.
Burn that into your head and quit looking for quick fixes and secrets. Because they don't exist."
-Lyle McDonald
"You can't overwhelm idiots with knowledge, but, sadly, the knowledgable can be overwhelmed by idiots."
-Charlie Francis
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11-09-2004, 09:05 AM #30
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