Help Bulking For Hockey

[dinkster_7]

I spent the last 7 months rehabbing my knee after I had my ACL reconstructed, and im being fitted for a brace so that i can come back to competitive hockey. I am in very good aerobic condition and have good speed and quickness. However, I am quite small and my overall strength is lacking. I havent had too much luck with my current routine. Any help in regards to building muscle mass with relatively low body fat would be great, thanks.

17
5'8", 155 lbs.
Training for 3 months
Looking to build fairly lean muscle mass, strength and stability. (especially leg strenth and stability!!)

Current routine:

Day1: legs/ shoulders

legs: interval training on bike
squats 3x10
leg press 3x10
leg ext 3x10
leg curls 3x10
calf raises 3x15
various minor balance exercises

shoulders: shoulder dumbell press 3x10
shoulder flies 3x10
front dumbell raises 3x10
shrugs

Day 2: back/biceps

back: pullups 3x to failure
seated row 3x10
dumbell row 3x10
lat pulldowns 3x10

biceps: preacher curl 3x10
dumbell curls 3x10
hammer curls 3x10

Day 3: Chest/Triceps

Chest: Bench 3x10
Incline Bench 3x10
Decline Bench 3x10

Tris: Dips 3 to failure
tri exts 3x10

I also core evercises every workout day, just being crunches and side crunches. I eat healthy, but have not been seriously monitoring my diet for calorie intake etc. I use muscle juice supplement containing protein carbs and fats once a day. I have been experiencing gains in mass and strength periodically, and very inconsistently, noticing very little difference if any
in my lifts. I usually work out alone, so getting assisted reps is not really an option, is this crucial to my development? ANY help in any of these areas would be greatly appreciated. Cheers

[sickdevildog1]

I spent the last 7 months rehabbing my knee after I had my ACL reconstructed, and im being fitted for a brace so that i can come back to competitive hockey. I am in very good aerobic condition and have good speed and quickness. However, I am quite small and my overall strength is lacking. I havent had too much luck with my current routine. Any help in regards to building muscle mass with relatively low body fat would be great, thanks.

How's your anaerobic endurance look? I'm guessing hockey is a sport where you need powerful bursts aswell as aerobic conditioning. Check out tabata intervalls and burpee conditioning here under the articles section:
www.rosstraining.com
Windsprints are a good thing for anyone to do aswell.

17
5'8", 155 lbs.
Training for 3 months
Looking to build fairly lean muscle mass, strength and stability. (especially leg strenth and stability!!)

If your looking for stability you should focus on unilateral movements:
All Lunge variations
Stepups
Pistols (One legged squat) http://www.powerathletesmag.com/pages/pistols.htm
Farmer walks
Waiter walks
Single legged Deadlifts

Current routine:

Day1: legs/ shoulders

legs: interval training on bike
squats 3x10
leg press 3x10
leg ext 3x10
leg curls 3x10
calf raises 3x15
various minor balance exercises

shoulders: shoulder dumbell press 3x10
shoulder flies 3x10
front dumbell raises 3x10
shrugs

Day 2: back/biceps

back: pullups 3x to failure
seated row 3x10
dumbell row 3x10
lat pulldowns 3x10

biceps: preacher curl 3x10
dumbell curls 3x10
hammer curls 3x10

Day 3: Chest/Triceps

Chest: Bench 3x10
Incline Bench 3x10
Decline Bench 3x10

Tris: Dips 3 to failure
tri exts 3x10

Ditch the Leg curls and do Glutham raises
Ditch the Lat pulldowns and do chins/pullups
As a matter of fact, ditch the entire routine and start ripptoe's Starting Strength and do your unilateral and core (core as in your bodie's core)excercises between A and B workout days
http://forum.bodybuilding.com/showthread.php?t=712752
I dont think athletes should be doing splits by bodyparts, Olys plus your big lifts is the way to go if you want a strong foundation of strength to build your house on.

You need to do the big lifts to get the most out of your workout, you're young man get a good foundation in the big lifts and you'll be set for the future:
Squats
Deadlift
Rows
Overhead Press
Bench
Dips
Chins
Snatch (Do them from the Hang if you've never done them before)

I also core exercises every workout day, just being crunches and side crunches. I eat healthy, but have not been seriously monitoring my diet for calorie intake etc. I use muscle juice supplement containing protein carbs and fats once a day. I have been experiencing gains in mass and strength periodically, and very inconsistently, noticing very little difference if any
in my lifts. I usually work out alone, so getting assisted reps is not really an option, is this crucial to my development? ANY help in any of these areas would be greatly appreciated. Cheers

Your core is basicaly made up of your hips, glutes, lower and middle back, and abs.
You're cutting yourself short by doing only ab excercises and thinking you're working your entire core. The big lifts hit your core like nobodies business.

These bodyweight excercises hit your core pretty good IME:
Hypers
Reverse Hypers
Superman variations
Proneflutter kicks
Full contact twist
Dragonflag
Hipswings
Good mornings

Here's some articles on Hockey drills and conditioning:
http://athletes.com/fun/hockeytrain.htm

Good luck with your training Youngbuck.