Reciever/defensive back workout

[vikings1142]

Ok I play Receiver and defensive back(deciding between saftey and CB) and I'm trying to gain weight for football.I currently weigh 100 Lbs and I eat 2000 calories a day (just started)with plenty of protein less fat what do you think is a realistic goal on gaining weight with this? BTW here is my lifting routine


Neck stretches(back and forth and side to side) 3x15
situps 3x50
Things where you lay on elbows for abs 5x
BenchPress 3x8
Bench press Incline 3x8
bench press decline 3x8
Bent Over rows 3x10
Deadlifts 2x20
shoulder press 3x10
Flys 3x5
upright rows 3x15
clean and press 3x15
curls 3x15
DB presses 3x15
preacher curls 3x15
dips 3x15
lunges 4x(17 steps)
DB squats 2x20
Sqauts 3x10
calf raises 3x15

ok I'm doing this every other day and it doesnt feel right for some reason my mom made it for me but I think girls workout different and I dont think this is good for bulking. So let me know what I can change, also I swim everyday and would it be ok to do agility on my off days even if i'm sore is it ok to just suck it up or should I let my muscles rest?

Thanx

[watchandsee23]

Too much volume for one session. Should split up into upper/lower.

[solidgold10287]

Too much volume for one session. Should split up into upper/lower.

yea def what he said. wayyy to much to do on one day. 2 days minumum

[Dantes wrath]

Ok I play Receiver and defensive back(deciding between saftey and CB) and I'm trying to gain weight for football.I currently weigh 100 Lbs and I eat 2000 calories a day (just started)with plenty of protein less fat what do you think is a realistic goal on gaining weight with this? BTW here is my lifting routine


Neck stretches(back and forth and side to side) 3x15
situps 3x50
Things where you lay on elbows for abs 5x
BenchPress 3x8
Bench press Incline 3x8
bench press decline 3x8
Bent Over rows 3x10
Deadlifts 2x20
shoulder press 3x10
Flys 3x5
upright rows 3x15
clean and press 3x15
curls 3x15
DB presses 3x15
preacher curls 3x15
dips 3x15
lunges 4x(17 steps)
DB squats 2x20
Sqauts 3x10
calf raises 3x15

ok I'm doing this every other day and it doesnt feel right for some reason my mom made it for me but I think girls workout different and I dont think this is good for bulking. So let me know what I can change, also I swim everyday and would it be ok to do agility on my off days even if i'm sore is it ok to just suck it up or should I let my muscles rest?

Thanx

Take out lunges and pREacher curl.

Flys is that cross over cable? If so take that out.

Put shoulder press on a different day then bench and put incline along with power cleans.




Go back in fourth from a romanian dead and a regular dead lift.

Put In hammer curls.

[teriyakisaki]

too much volume, and if youre working out, and going through puberty you'll definately need 2000 cals.

[Matt81390]

Do the AM/PM split. One day upper one and one day lower. On your upper days make youre bench your primary lift and on lower make squats your primary.

[BBr0x0rz]

Take out lunges and pREacher curl.

Flys is that cross over cable? If so take that out.

Put shoulder press on a different day then bench and put incline along with power cleans.




Go back in fourth from a romanian dead and a regular dead lift.

Put In hammer curls.

Wow, you are just retarded. PLEASE GO JUMP OFF A CLIFF!

Overtraining what? Calm the weightlifting down man, it doesn't feel right because you're overtraining.

[Dantes wrath]

Wow, you are just retarded. PLEASE GO JUMP OFF A CLIFF!

Overtraining what? Calm the weightlifting down man, it doesn't feel right because you're overtraining.

^_^

You sir need to mind your manners and suck me off.

By the way i left a gift in your mom last night i'll give you a clue......

Its white an She just took a a pill for it.

Like eveyone has said dont overtrain and dont do lifts that work the same area on the same day.

[watchandsee23]

I have to agree youa re an idiot. Lunges will help get you faster. You need unilateral work in your program.

[Narx Addict]

split all that up

[Dantes wrath]

Watchandsee.........................
I did not say lunges were bad....................

But I would choose squat over lunges anyday.

But does'nt squat work the same areas as lunges?

[Dantes wrath]

Watchandsee.........................
I did not say lunges were bad....................

But I would choose squat over lunges anyday.

But does'nt squat work the same areas as lunges?

[watchandsee23]

he has squat in there. The program sucks though. At least he didn't come on here and jsut ask for a workout. He attempted to make one.

[BBr0x0rz]

^_^

You sir need to mind your manners and suck me off.

By the way i left a gift in your mom last night i'll give you a clue......

Its white an She just took a a pill for it.

Like eveyone has said dont overtrain and dont do lifts that work the same area on the same day.

Manners are overrated. Real mature attitude BTW. If I ever try and recruit you after I graduate I drop you right away because of the idiotic attitude.
-GWC

[ABaby]

Trying to bulk on a 2000 calorie diet, have fun with that.

[watchandsee23]

Manners are overrated. Real mature attitude BTW. If I ever try and recruit you after I graduate I drop you right away because of the idiotic attitude.
-GWC

where are you going to coach at when you graduate anyway? there really is no recruiting for d3 you basically get leftovers from everyone else above that including JuCo.

[BBr0x0rz]

where are you going to coach at when you graduate anyway? there really is no recruiting for d3 you basically get leftovers from everyone else above that including JuCo.

Honestly, I'll take a teaching job and coach high school before I'd coach D3, mainly because of a money issue. I (hopefully) have a spot lined up at either Central Michigan or Eastern Michigan when I get done, and even though they're both rebuilding programs, once your foot's in the door at DI, you're sitting pretty good.

[Dantes wrath]

he has squat in there. The program sucks though. At least he didn't come on here and jsut ask for a workout. He attempted to make one.

I try to create my own workouts but i just see squat as beating evey other leg work out.


BBr0x0rz Funny...........
You would drop me but i dont know where you coach and you dont know what i look like.

And i'm a coaches pet to so if I dont like you.......
Your grunts dont like you.

But thanks to I cant ever miss the chance to ask where do are you coaching or going to coach

[BBr0x0rz]

I try to create my own workouts but i just see squat as beating evey other leg work out.


BBr0x0rz Funny...........
You would drop me but i dont know where you coach and you dont know what i look like.

And i'm a coaches pet to so if I dont like you.......
Your grunts dont like you.

But thanks to I cant ever miss the chance to ask where do are you coaching or going to coach

I was at Saginaw Valley State University...I just resigned a few days ago so I could finish out my playing career at a D3 school.

Dante...*sigh*...please realize though I am a jerk, I'm just joking around when I get on you. Seriously, the only person I'm 110% seriously a jerk to and seriously dislike is deltaforce, and that's only because he's a damn troll.

[Dantes wrath]

I was at Saginaw Valley State University...I just resigned a few days ago so I could finish out my playing career at a D3 school.

Dante...*sigh*...please realize though I am a jerk, I'm just joking around when I get on you. Seriously, the only person I'm 110% seriously a jerk to and seriously dislike is deltaforce, and that's only because he's a damn troll.

SVSU?
Did'nt someone else on the forum coach there?

[BBr0x0rz]

SVSU?
Did'nt someone else on the forum coach there?

Yes, me.

My last screen name got banned because...well I was in a bad mood one night and went on a little trolling stroll and ended up getting perma-banned.

[kronik85]

he has squat in there. The program sucks though. At least he didn't come on here and jsut ask for a workout. He attempted to make one.

to be fair, his mom made it


general rule of thumb is you don't go above 6 reps for olympic lifts btw.

go with something like bill starr's routine. or wsb. or defranco's wsfsb (skinny bastards)

don't forget unilateral movements, dont forget compound exercises, dont forget your hamstrings, dont forget heavy, dont forget dynamic, dont forget olympic, dont forget mobility.

those're the big things i'd remember when designing a football program.

[kronik85]

another thing, don't assume that because you know what a movement is and how it's done that you're ready to do it. train at the level you're at. here's a good example from the man himself, Dave Tate.



"To illustrate the power of good mornings, I'll use my wife as an example. Traci had some training experience while in school but this was limited to just messing around in the weightroom from time to time. After moving to Columbus to train at Westside, she'd come to meets with me to handle the details and for support.

At one of these meets, she was approached by Dorris Simmons (Louie's wife) in regards to training at Westside. Traci didn't want to be a powerlifter but wanted to get into better shape. More importantly, she wanted to strengthen her lower back because of problems she was having with it.

During her first visit to the club she was asked to pull a deadlift (this is what everyone else was doing). Her back hurt too bad to pull the bar! She was then pulled off the basic Westside plan for lower body and was told to focus on only a few movements dealing with lower back and abs. These included hanging leg raises, pulldown abs, reverse hypers and good mornings. These movements were done every time she stepped into the gym.

The first good morning session was done with a broomstick and then progressed to good mornings while standing on a band with the other end of the band around her upper traps. Her torso was the weakness and these movements were the solution.

So how did it work? Eleven months later, she squatted 365, bench pressed 240, and deadlifted 315... in the 123 weight class.

The key is to begin and train at the level you're at. If you're too weak to do a good morning, then use a broomstick until you can use a curl bar. Then move to a barbell and so on. Her best good morning before the meet was 225 for three reps. "

[watchandsee23]

to be fair, his mom made it


general rule of thumb is you don't go above 6 reps for olympic lifts btw.

go with something like bill starr's routine. or wsb. or defranco's wsfsb (skinny bastards)

don't forget unilateral movements, dont forget compound exercises, dont forget your hamstrings, dont forget heavy, dont forget dynamic, dont forget olympic, dont forget mobility.

those're the big things i'd remember when designing a football program.

unless you are shooting for explosive endurance. once you get explosive you want to be able to maintain it for a period of time.

[kronik85]

unless you are shooting for explosive endurance. once you get explosive you want to be able to maintain it for a period of time.

are you talking about my comment on going over 6 reps for oly lifting?

[watchandsee23]

yes i am sir....(babling for 10 characters)

[kronik85]

can you find a reputable article / source / coach who advocates it? i've never seen over that for olympic lifts and have specifically seen people say not over that and advocating even lower reps. i'm gonna head to bed, i'll look for it in the morning.

[RavensFan2k3]

is unilateral work really necessary for the lower body? I do a variation of Bill Starr's 5x5 and it doesnt have any unilateral work. Am I missing out?

[watchandsee23]

I think it is highly neccessary. it will help evenout any stregnth imbalances in your legs.
I don't really see an article. I heard footballstar talk about it. footballstar really knows his stuff. Trust me. Do you know what explosive endurance is? The lower reps would be the best thing if you are looking to get faster and get the quick burst off the line.

[kronik85]

I think it is highly neccessary. it will help evenout any stregnth imbalances in your legs.
I don't really see an article. I heard footballstar talk about it. footballstar really knows his stuff. Trust me. Do you know what explosive endurance is? The lower reps would be the best thing if you are looking to get faster and get the quick burst off the line.

lol, well then get footballstar in here and get him to find me a source. do i know what explosive endurance is? obviously you're going to define it as doing an explosive movement over and over. what you fail to realize is that once you drop the weight and increase the reps, you negate the explosive nature of the exercise and the purpose of it in the first place.

now, go find me an article instead of anecdotal evidence that you read from footballstar. honestly, i'm always looking for new information. but i'd like to have something that backs it up rather than "cause i said so"