Anyone that needs help with speed, stretching,strength,power,diets,etc.. Ask Away

[Fullback7]

Ever since Farzamk had his 14 year old life crisis, and became banned my inbox has been flooded with questions. So I thought I would start off where Farz left off.

Before I start I will clear this up for everyone. I am not a S&C, I don't have years of experience training athletes, and I don't/won't claim that what I tell you is without a doubt 100% fact (my opinion, not proven facts). What I can do is point you towards the right direction in your own research and development of your body. If something I suggest to you doesn't work, after an adequate amount of time then drop it. Like I said I will point you in the right direction, but I don't physically know you.

So just ask away, with anything.

[superfob]

hey man I just have a few questions , in a post you said that you wouldn't put to much in to joes weightlifting ideas.Do you mind me asking why ? Also if there is a lifting program better than joes , thats football related , do you mind giving me the link ,because ive been doing joes for awhile but if there is something thats better I would be more than willing to do it
Thanks

-SuperFob
edit: by joe i mean joe defranco

[Fullback7]

hey man I just have a few questions , in a post you said that you wouldn't put to much in to joes weightlifting ideas.Do you mind me asking why ? Also if there is a lifting program better than joes , thats football related , do you mind giving me the link ,because ive been doing joes for awhile but if there is something thats better I would be more than willing to do it
Thanks

-SuperFob

I'm just not a big fan of Joe D's weightlifting ideas. It just seems like he copy & pasted a basic west side template, and slightly altered it. Don't get me wrong, the guy does know about weightlifting, but it just seems like he reverses a lot of things that West Side believes in. He also leaves a lot of important things out in WS4SB, that could really benefit an athlete. Just my opinion.

WS4SB isn't bad it just doesn't have some key ingredients in there. Deloading (it is in there, and it isnt), better ME lifts to target specific weaknesses, low intensity/high volume low back work & vice versa, and still don't understand why he doesn't include any DE work (box jumps are DE, but you get what I am saying).

[Davidv602]

Ive always wanted one question answered, here it is. Walter Peyton used to bounce while stretching, he said he always stretched the way he played. Ive always heard bouncing while stretching is bad for you. Is it really bad? I mean Walter Peyton really never had any outstanding injuries.

Good Luck, Have Fun, God Bless.

David.

[TNLB38]

what kinda diet should i be eating i wanna be 210-215 by seasons start, i sent u this by PM a long time ago and u never got back to me, and i wanna get faster alot faster thanks.

I lold at the life crisis part atleast we know ur legit and i garuntee someones gonna look up on you lol

[Fullback7]

Ive always wanted one question answered, here it is. Walter Peyton used to bounce while stretching, he said he always stretched the way he played. Ive always heard bouncing while stretching is bad for you. Is it really bad? I mean Walter Peyton really never had any outstanding injuries.

Good Luck, Have Fun, God Bless.

David.

Ya ballistic stretching can supposedly cause tears in the muscle.

[Fullback7]

what kinda diet should i be eating i wanna be 210-215 by seasons start, i sent u this by PM a long time ago and u never got back to me, and i wanna get faster alot faster thanks.

I lold at the life crisis part atleast we know ur legit and i garuntee someones gonna look up on you lol

I've seen all of these people on here go all out and eat 10,000 calories, and gain 30 pounds of fat, etc.. From the research have done, as well as what I have seen on here. You simply can't gain more than .75 pounds of muscle a week, under regular circumstances. You also see people go on a 7 month bulk where they add on tons of fat, then have to go through a long process of becoming lean again. I know that sounds like a random rant, but I'm just throwing a few things out there.

Basically everything I believe is in the article
http://www.t-nation.com/readArticle.do?id=1835428&cr=

To me the theory of having cycles like this is better for an athlete.

[crppleman51]

lol i cant wait until you get exposed... lol jk but im sure everyone around here is gunna be way mroe careful about what they take in for truth now on

[TNLB38]

I've seen all of these people on here go all out and eat 10,000 calories, and gain 30 pounds of fat, etc.. From the research have done, as well as what I have seen on here. You simply can't gain more than .75 pounds of muscle a week, under regular circumstances. You also see people go on a 7 month bulk where they add on tons of fat, then have to go through a long process of becoming lean again. I know that sounds like a random rant, but I'm just throwing a few things out there.

Basically everything I believe is in the article
http://www.t-nation.com/readArticle.do?id=1835428&cr=

To me the theory of having cycles like this is better for an athlete.

yea im not gonna do all that 10k cals i wanna eat around 3k gain about 5lbs a month after the training camp, ill try the cycle ill rep when i can again.

[tonester]

I'm just not a big fan of Joe D's weightlifting ideas. It just seems like he copy & pasted a basic west side template, and slightly altered it. Don't get me wrong, the guy does know about weightlifting, but it just seems like he reverses a lot of things that West Side believes in. He also leaves a lot of important things out in WS4SB, that could really benefit an athlete. Just my opinion.

This is copied from his article on WS4SB. He explains quite plainly everything you seem to disagree with. It's not a mistake; he didn't leave anything out; it's intentional; it's targeted at a certain population.

He says he manipulates the westside template depending on the athlete because westside is a powerlifting template and must be changed depending on the intention.



The Method and the Madness

Many of my programs are based on the principles popularized by Louie Simmons and the Westside Barbell Club. Through my extensive research and experience, I've found that this system produces the best results. I've also found that, like any other system, you must manipulate it to suit your specific needs.

We're all well aware that the Westside Barbell Club is the home to some of the strongest, most gifted powerlifters in the world. The results this system has produced speaks for itself. The problem is, I don't train powerlifters. In fact, most of the younger athletes who come to me aren't physically prepared to jump into such a demanding program.

My clientele consists mainly of football players, wrestlers, baseball players, hockey players, basketball players, and track & field athletes. These athletes range from high school kids to professionals. Through my experience of working with these different athletes, I'm constantly manipulating the system so it better suits an athlete's specific sport and his training level.

Now, if I were to write about all of the different templates I've designed for the different sports and skill levels, this would be the War and Peace of training articles! I don't think anyone wants to sit at the computer for a couple of hours reading a novel. (My ass hurts just thinking about it!)

Instead of writing a novel about how I manipulate the Westside Barbell system for all of the different athletes I work with, I've decided to do something much more practical for T-Nation readers. I've decided to appeal to the masses!

Let me explain. You see, I get flooded with phone calls and emails every day asking for my advice on getting bigger and stronger. These phone calls range from high school athletes to 40-year-old businessmen. Most of these people are dying to know the "secrets" of getting bigger and stronger. These guys usually sound as if they've been training their entire lives and they've tried every training method known to man. They call me in desperation and in need of a quick fix.

The funny thing is, after getting more info about these people, I find they have no right to be desperate and in need of super-advanced techniques! This is because they usually have three things in common:

#1 - They lack muscle mass.

#2 - They're weak.

#3 - They're inexperienced.

This is where my modified program comes in. And don't be fooled by the name, either. This program isn't just for skinny bastards; you can be a fat bastard and benefit from it as well! Seriously, I've used this program for a wide variety of athletes and "normal" people and it's worked wonders. Simply put, if you're interested in packing on muscle mass and having the strength to back it up, this program is for you.

[Fullback7]

lol i cant wait until you get exposed... lol jk but im sure everyone around here is gunna be way mroe careful about what they take in for truth now on

Ya, that's why I posted that whole thing in the first paragraph so everyone knows not to take everything as fact.

At least you can tell I'm not 14 years old

[fbdt99]

I've seen all of these people on here go all out and eat 10,000 calories, and gain 30 pounds of fat, etc.. From the research have done, as well as what I have seen on here. You simply can't gain more than .75 pounds of muscle a week, under regular circumstances. You also see people go on a 7 month bulk where they add on tons of fat, then have to go through a long process of becoming lean again. I know that sounds like a random rant, but I'm just throwing a few things out there.

Basically everything I believe is in the article
http://www.t-nation.com/readArticle.do?id=1835428&cr=

To me the theory of having cycles like this is better for an athlete.

great article but about how much over maintinance should you eat for the bulk cycle and how much under for the cut cycle?

[-DC-]

I'm a sophmore in hs and I started ILB on the jv team last season. I wanna start varsity next season but i really want to get more explosive. I want to be able to read the play and accelerate to the ball very fast. Could you tell me some good exercies that help with explosiveness? Possibly some squat variations?

[Davidv602]

Being able to read the play comes from watching films, instincts, and experience. Teams will usually use run plays on 1st downs, short yardage 2nd and 3rd downs. Reading gaps will help you stop a play, thats where instinct comes in.

Good Luck, Have Fun, God Bless.

David.

[Fullback7]

great article but about how much over maintinance should you eat for the bulk cycle and how much under for the cut cycle?

around 500 over for the bulk. As for cutting, I would start off around 500 as well, you only want to cut 1 pound of fat a week over that 2 week cutting cycle. You just have to adjust to what works best.

[-DC-]

Being able to read the play comes from watching films, instincts, and experience. Teams will usually use run plays on 1st downs, short yardage 2nd and 3rd downs. Reading gaps will help you stop a play, thats where instinct comes in.

Good Luck, Have Fun, God Bless.

David.

thanks man, although that part of my question wasn't what I wanted answered lol but thanks anyway. I guess I should've clarified it more.

[Fullback7]

I'm a sophmore in hs and I started ILB on the jv team last season. I wanna start varsity next season but i really want to get more explosive. I want to be able to read the play and accelerate to the ball very fast. Could you tell me some good exercies that help with explosiveness? Possibly some squat variations?

Box squats (ME & DE)... I am a huge believer in box squats for power.

O-lifts.. Snatch, Cleans, etc.. are also good

[Davidv602]

Oh fullback, forgot to add in my last post. I had a weird instance happen to me on bench a week back. My normal routine is Wed, Friday, Sunday:

Wed: Legs and Shoulders
Friday: Back, Biceps, Forearms
Sunday: Chest and Triceps

Ive been doing this for about 3 weeks now, but its beside the point that on a Friday, a friend decided to tag along and work out with me and he wanted to work everything (hes pretty new to this) so i said i would help, well aside from doing all my regular routine i added bench to the routine just to help spot him and just for fun basically. Well when it was my turn to bench i said put on 145 it'll be a warm-up and i physically couldnt lift the 145 more than three times. Which is weird because my max is about 265. Im sure it was all mental, which is weird because i wasnt straining, i didnt feel strained by the weight, it felt light i just couldnt lift it? Weird?


Good Luck, Have Fun, God Bless.

David.

[Fullback7]

Oh fullback, forgot to add in my last post. I had a weird instance happen to me on bench a week back. My normal routine is Wed, Friday, Sunday:

Wed: Legs and Shoulders
Friday: Back, Biceps, Forearms
Sunday: Chest and Triceps

Ive been doing this for about 3 weeks now, but its beside the point that on a Friday, a friend decided to tag along and work out with me and he wanted to work everything (hes pretty new to this) so i said i would help, well aside from doing all my regular routine i added bench to the routine just to help spot him and just for fun basically. Well when it was my turn to bench i said put on 145 it'll be a warm-up and i physically couldnt lift the 145 more than three times. Which is weird because my max is about 265. Im sure it was all mental, which is weird because i wasnt straining, i didnt feel strained by the weight, it felt light i just couldnt lift it? Weird?


Good Luck, Have Fun, God Bless.

David.

I had the same thing happen the other day on box squat. It's all mental.

[fbdt99]

around 500 over for the bulk. As for cutting, I would start off around 500 as well, you only want to cut 1 pound of fat a week over that 2 week cutting cycle. You just have to adjust to what works best.

ok thanks. jw how many calories are you eating for bulk then cut? for maintenanec i did bw*17 got 4590. then
bulk i got 5090
cut i got 4090

i used jhawks thread to calculate for main but his numbers say
gain weight i should do 6480
lose weight i should do 3510

so do my numbers look right for the cycle thing?

[youngblood23]

i want increase my explosiveness and acceleration. u said box squats but could u go into detail about how it is down like depth and speed ect. also i am very stiff and need to get more flexible. is there streching rountines or links to streches i could use

[Fullback7]

ok thanks. jw how many calories are you eating for bulk then cut? for maintenanec i did bw*17 got 4590. then
bulk i got 5090
cut i got 4090

i used jhawks thread to calculate for main but his numbers say
gain weight i should do 6480
lose weight i should do 3510

so do my numbers look right for the cycle thing?

The cut looks right, but 6,480 calories? That looks way too high.

[fbdt99]

The cut looks right, but 6,480 calories? That looks way too high.

no the bulk cut cycle is the top one. the second one is using jhawks bulk/ cut info

[superfob]

you usually use box's that are just below parallel to your squat.
So what you do is that you squat down until you sit on the box , you then rest on the box for like a second , you then explode of the box.Box squats are good because the athlete can not bounce back up from the ****ting position.When i mean rest dont let your body relax , but instead just catch your breath

[youngblood23]

you usually use box's that are just below parallel to your squat.
So what you do is that you squat down until you sit on the box , you then rest on the box for like a second , you then explode of the box.Box squats are good because the athlete can not bounce back up from the ****ting position.When i mean rest dont let your body relax , but instead just catch your breath

yea i get what ur saying

[Fullback7]

i want increase my explosiveness and acceleration. u said box squats but could u go into detail about how it is down like depth and speed ect. also i am very stiff and need to get more flexible. is there streching rountines or links to streches i could use

Stretching- http://www.bodybuilding.com/fun/stretches.htm.. Make sure you hold for at least 30 seconds. I would stretch each muscle at least once daily.

box squat-

[crppleman51]

Ya, that's why I posted that whole thing in the first paragraph so everyone knows not to take everything as fact.

At least you can tell I'm not 14 years old

hahahah that would suck freakin ass if you were ..for just about everyone on the forum

thankfully you arent

[Fullback7]

no the bulk cut cycle is the top one. the second one is using jhawks bulk/ cut info

I would try around 5,000 for the bulk.

[fbdt99]

I would try around 5,000 for the bulk.

ok thanks

[ewong11692]

Hey Fullback, what you do for your speed, agility, and conditioning? Do you have a specific routine that you do?