Strength Training Questions

[homedog90]

Hey i got some questions

Im not really looking to be a bodybuilder, cuz im only 16 right now. Im looking to have good strength, stamina, endurance, and having a good-looking muscular body.

I play varsity soccer at my high school and i need to lift during offseason for it. I need to lift and get stronger AND maintain being fast. I have to be a good sprinter and a great long distance runner (we gotta run 2 miles in 12 minutes)

Well i was wondering whats the best workout for me and how i can do it? MY soccer lifting is Mondays, Tues, Thurs, and Fris

I intend to go everyday but i need a good schedule/routine for each specific day. Any suggestions?

Oh, and currently i am on a 5x5 workout for all my lifting excepts abs. do u guys think that is good? cuz i heard the lower the reps, the better for stregth (powerlifting). and the higher is for bodybuilding. is that correct?

thanks

[Sanj-]

Hey i got some questions

Im not really looking to be a bodybuilder, cuz im only 16 right now. Im looking to have good strength, stamina, endurance, and having a good-looking muscular body.

I play varsity soccer at my high school and i need to lift during offseason for it. I need to lift and get stronger AND maintain being fast. I have to be a good sprinter and a great long distance runner (we gotta run 2 miles in 12 minutes)

Well i was wondering whats the best workout for me and how i can do it? MY soccer lifting is Mondays, Tues, Thurs, and Fris

I intend to go everyday but i need a good schedule/routine for each specific day. Any suggestions?

Oh, and currently i am on a 5x5 workout for all my lifting excepts abs. do u guys think that is good? cuz i heard the lower the reps, the better for stregth (powerlifting). and the higher is for bodybuilding. is that correct?

thanks

^^

Foods
Meal One (7am)
Glass of orange juice-250ml
1 banana
Oatmeal with raisins and milk
4 – 6 Whole Eggs boiled or scrambled cooked in butter
5 grams creatine
Vitamins and minerals
30g protien shake

Meal Two (9am)
2 chicken breast
1 bowl of fruit
1 cup skim milk
Meal Three (11am)
Chocolate Whey Protein Shake
. Orange Juice
. MCT oil (2 tbsp)
. Water

Pre-Workout Supplement (11:45 am)
Creatine and Whey Protien Shake
(Twenty minutes before workout)
Workout (1-2hours long)

Meal Four (Post-Workout)
4 egg whites warmed and blended with cold orange juice
5 frozen strawberries
2 TBSP MCT oil
40-60g of protien(depends on how high my carb and protien intake is)
Vitamins and minerals
10g of glutamine
10 grams creatine

Meal Five (Forty five minutes after workout @ 1:45pm)
1 large bowl of salad
1 orange
Oatmeal with milk

Meal Six (4pm)
Chocolate Whey Protein Shake
. 2 chicken breasts, cooked with chillis and low fat bbq sauce
. MCT oil (2 tbsp)
. Water

Meal Seven (7pm)
Ground beef chilli
Barbequed chicken breast and fruit salad
Meal Eight (9pm)
1 cup cottage cheese
-Glass of 2% milk(only when bulk)
-Glass of water and creatine(when cutting)


------
--Or you can make your own diet, but it should consist of...

PROTEIN

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut, sushi, mahi mahi, Orange roughi, tilapia, Sardines)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder (Whey, Casein, Soy, Egg)
Eggs
Low or Non-Fat Cottage cheese, Ricotta
Low fat or Non fat Yogurt
Ribeye Steaks or Roast
Top Round Steaks or Roast (stew meat, London broil, Stir fry)
Top Sirloin (Sirloin Top Butt)
Beef Tenderloin (filet mignon)
Top Loin (NY Strip Steak)
Flank Steak (Stir Fry, Fajitas)
Eye of Round (Cube meat, Stew meat, Bottom Round)
Ground Turkey, Turkey Breast slices or cutlets (*no deli or sandwich meats)

Protien Powders That Use a Blend Of Casein and Whey
Biotest Low Carb Grow
ISS Research Pro M3
HDT ProBlend 55

Calculating Protien

BodyWeight X 1.5-3g = Protien Needed For Day In Grams
**There is nothing wrong with too much protien, a lot of people have 2 times their bodyweight, so dont be affraid, there are no side effects**

COMPLEX CARBS (nothing enriched, bleached or processed)

Oatmeal (Old fashioned, Quick oats, Irish steal cut)
Sweet Potatoes, Yams
Beans (Black eyed, Pinto, Red, Kidney, Black)
Oat Bran Cereal, Grape nuts, Rye cereal, Multi grain hot cereal
Farin (Cream of wheat)
Whole Wheat frozen Bagels, Pitas
Whole wheat or Spinach Pasta, Whey Pasta
Rice (Brown, white, jasmin, basmiti, arborio, wild)
Potatoes (red, white, baking)

Calculating Carbs

Bodyweight X 1-3Carbs = Carbs Needed For the Day In Grams

VEGETABLES

Green Leafy lettuce (red, green, romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Pepers (Green or Red)
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Carrots
Eggplant
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUITS

bananas
oranges
apples
grapefruit
peaches
strawberries
blueberries
raspberries
lemons or limes

FATS

Natural Style Peanut Butter
Olive oil, Safflower oil
Flaxseed oil
Fish Oil
Nuts (peanuts, almonds, walnuts

Calculating Fats
1) BodyWeight X 15%(.15) = Calories From Fats
2) Calories From Fats / 9 Grams of Fat Per Calorie = Grams of Fat A Day



Routine:

Monday: Chest/Tricep/Calves

Chest
• Flat Bench Presses: 5 Sets x 8-12 Reps
• Incline Dumbbell Presses: 4 Sets x 8-12 Reps
• Flat Dumbbell Flyes: 3 Sets x 8-12 Reps
• Close Grip Bench Presses: 4 Sets x 8-12 Reps

Triceps
• Skull Crushers: 4 Sets x 8 Reps
• Dips: 4 Sets x 8 Reps
• Tricep Extensions: 4 Sets x 8 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps


Tuesday: Legs/Abs

Legs
• Front Squats: 5 Sets x 8-12 Reps
• Leg Presses: 4 Sets x 8-12 Reps
• Stiff-Legged Deadlifts: 4 Sets x 8-12 Reps
• Leg Extensions: 4 Sets x 8-12 Reps
• Leg Curls: 4 Sets x 8-12 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps

Wednesday: OFF


Thursday: Back/Forearms/Bicep/Calves

Back
• Lat Pulldowns: 4 Sets x 8-12 Reps
• Dumbbell Rows: 4 Sets x 8-12 Reps
• Pull-Ups: 4 Sets x 8-12 Reps
• T-Bar Rows: 3 Sets x 8-12 Reps
• Seated Cable Rows: 3 Sets x 8-12 Reps

• Palms-Up Dumbbell Wrist Curl Over A Bench: 3 Sets x 8-25 Reps
• Rear Barbell Wrist Curls: 3 Sets x 8-25 Reps

Bicep
• Preacher Curls: 3 Sets x 8-12 Reps
• Dumbell Preacher Curls: 3 Sets x 8-12 Reps
• Standard Dumbell Curls: 3 Sets x 8-12 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps


Friday: OFF


Saturday: Shoulders/Traps//Abs

Shoulders
• Dumbell Presses: 5 Sets x 12 Reps
• Military Presses: 5 Sets x 12 Reps
• Dumbell Raises: 4 Sets x 12 Reps
• Behind Back Cable Riases: 3 Sets x 12 Reps
• Side Lateral Raises: 3 Sets x 12 Reps

Traps
• Barbell Shrugs Behind Back: 4 Sets x 8-12 Reps
• Dumbell Shrugs: 4 Sets x 8-12 Reps
• Up Right Rows: 3 Sets x 12 Reps

Abs
• Straight Leg Lifts: 4 Sets x 12 Reps
• Incline Sit-Ups: 4 Sets x 12 Reps


Sunday: OFF

Training Abs
1) 15 Lying Hip Thrusts (Lower Abs)
2) 25 Ab Crunches (Upper Abs)
3) Rest 10sec.
4) 10 Lying Hip Thrusts
5) 20 Ab Crunches - do them as fast as you can
- should take you 90sec at max

3 Basic Strength Training Goals

Strength
Training Principle: Lifting very heavy weights, with low repetitions(1-6 Reps), long rest periods(3-5minutes) between

sets. Mostly done by powerlifters, and bodybuilders.

Size
Training Principle: Moderately heavy weights, with moderate rep ranges from 8-12 repitions. Shorter rest periods(2 mins).

Tone
Tone Muscles: Firm, Lean, and well-trained. Visual: Standing still, muscles look slightly contracted or tense, and not bulky. the muscles look lightly flexed when relaxed.
Traning Principle: Lighter weights, high reps (13-18), and short rest periods from 30-90 seconds.

Written By: Sanj
Information By: Various Members On BB.Com/ Sanj
Routine: AnimalPak.Com
Good Luck..

[homedog90]

alright thanks, any other ideas? im guessin that routine and food is for bodybuilders? im not tryin to pack on a lot of mass, i would like a good amount of mass added to my frame, but not too much that im too bulky to run around

[bhall240]

hey you mentioned something about wanting to be fast, pause squats have worked amazingly for me increasing my speed(on the track) and strength in the squat...i would squat down all the way parallel or below parallel and hold that position for at least a 2 onethousand count then explode back up

[homedog90]

hmm how do u do pause squats? the only big compound exercise that i do currently is deadlifitng

[bhall240]

its pretty much just like a normal squat except when you are the the very bottom of the lift you hold that position for a couple seconds staying completely still, then you explode back up to starting position

[homedog90]

o alright thanks. any more suggestions or comments? thanks

[homedog90]

anyone?

[homedog90]

anymore help? thanks

[homedog90]

anyone?

[dpolax14]

I basically have the same goal as u. heres my workout.


10 minute warm up on stationary bike/tredmail
STRECH

Measure out 40 yards.
Do 20 pushups sprint the 40 yards jog back and do 20 more push ups keep on doing this for 5 minutes.take a 60-90 sec rest and do it again.
note:you can replace pushups with squats, situps, birpies...etc

Next take 30 pd dumbells and lunge till failure(if it's taking you too long then increase the weight). take a 60-90 sec rest and do it again.

Measure about 5-6 feet and jump from a stand still turn around and jump keep going till u can"t reach the distance take a 30-60 sec rest. (3 SETS)

Birpies till failure do 3 sets

1 minute of bycicles/leg lifts 3 sets

Planks for 3 minutes

side plank both left and right for 2 minutes

5 minute cool down on bike or treadmail
STRETCH

within 30 minutes of your workout take gold standard weigh protein powder