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mrich13
11-23-2007, 01:22 PM
I need to get bigger for football and work on my skills. How do i get bigger??
I need to get on a diet and i need tips for workouts.

Maxes
bench-200
incline-180
squats-300
hangcleans-155

Please help

zztoproadster
11-29-2007, 05:34 PM
hang cleans and incline don't matter. just stick to the main 3. squat, bench, and deadlift. if you just want to get big then do like 3-5 sets of 5 (as much weight as you can do for 5 with good form). if you want to get strong first, and big secondly, then do like 3 sets of 3, or work up to one heavy set of 3. or check out the westside system. www.westside-barbell.com great for strength. that's the basic stuff.

arnoldsclone
11-30-2007, 05:19 PM
I need to get bigger for football and work on my skills. How do i get bigger??
I need to get on a diet and i need tips for workouts.

Maxes
bench-200
incline-180
squats-300
hangcleans-155

Please help

here goes if you want to gain size and some strength for football.

this program is out of my head and on the fly but will work

monday- chest/ back
3 sets 12 reps flat barbell bench
3 sets 12 reps incline barbell bench
3 sets 12 reps low to high cable flies
3 sets 12 reps deadlifts
3 sets 12 reps pull ups
3 sets 12 reps dumbell rows

tuesday- legs abs
3 sets 12 reps squats
3 sets 12 reps front squats
3 sets 12 reps calf raises
3 sets 20 or so reps weighted decline sit ups


weds- arms
3 sets 12 reps dips
3 sets 12 reps skull crushers
3 sets 12 reps undrhanded cable pull downs
3 sets 12 reps incline supinated curls db's
3 sets 12 reps hammer curls ( cable with rope)
3 sets 12 reps reverse curls

thurs- legs
3 sets 12 reps squats
3 sets 12 reps front squats
3 sets 12 reps calf raises

saturday- shoulders
3 sets 12 reps bb press
3 sets 12 reps arnold press
3 sets 12 reps face pulls
3 sets 12 reps side raises

this workout will get your bulk up considerably, you should aim for 200 grams of protein daily, or basically a gram of protein for every pound you want to weigh (if you wanna be 250 eat 250 grams daily of protein) this program will not do wonders for strength but you will get stronger while on it.......once you do this for a month or 2 switch to this program and keep eating the same

monday legs abs
5 sets 5 reps squats
3 sets 8 reps front squats
3 sets 8 reps calf raises
3 sets 20 or so reps weighted decline sit ups

tues chest/ back
5 sets 5 reps flat barbell bench
3 sets 8 reps incline dumbell bench
3 sets 12 reps low to high cable flies
5 sets 5 reps deadlifts
3 sets 8 reps pull ups (weighted if need be)
3 sets 8 reps dumbell rows

weds legs- same workout as monday

thursday arms
5 sets 5 reps incline supinated curls
3 sets 8 reps hammer curls
3 sets 8 reps reverse curls
5 sets 5 reps dips (probably need to be weighted)
3 sets 8 reps skull crushers
3 sets 8 reps underhanded pull downs

saturday shoulders

5 sets 5 reps barbell press
3 sets 8 reps arnold press
3 sets 12 reps face pulls
3 sets 12 reps side raises

thsi is what will get you strong and throw some more bulk on you, i see my bigest size gains when i go from 2 months of lifting wit 12 reps and then switch to a strength program like this.......

people are going to say an arm day is no good but trust me it is GREAT, your arms will be loving you for it!

Bako Lifter
11-30-2007, 06:56 PM
No. That's not a good routine, arms shouldn't have their own day.

Look into a pre-made routine Mrich13. Check out Westside.

zztoproadster
11-30-2007, 07:10 PM
No. That's not a good routine, arms shouldn't have their own day.

Look into a pre-made routine Mrich13. Check out Westside.

good call.

tomv
11-30-2007, 08:58 PM
I can understand why incline wouldn't be as important... But I think the Clean and it's variations are quite an important lift for power development... So I wouldn't simply brush them aside.

That being said however, look at premade routines on this site if you simply want to increase muscular mass.

zztoproadster
11-30-2007, 10:01 PM
OL lifts are based alot more on speed/explosion and technique than anything. plus, it's easy to get hurt doin em. they're very technical. the main 3 will give you plenty of mass.

jcoleman7
12-01-2007, 07:48 AM
Squat, Power Cleans are the 2 best exercises that you can do for football. They both focus on power and explosion. We used to do Incline but we don't anymore.

We mainly do Cleans, Squat, Bench, Sled Pull/Push, Tire Flips, Shoulder Press, Jammer Presses, and Dips.

jed
12-01-2007, 09:35 PM
OL lifts are based alot more on speed/explosion and technique than anything. plus, it's easy to get hurt doin em. they're very technical. the main 3 will give you plenty of mass.

The bold words are what football's all about. If you wanna get better at football, I really suggest power cleans or full cleans... you obviously have an idea how to clean, since you have a hang clean max. If you have any good guys that know what their talkin' about at your gym, try to get them to teach you how to clean. What position do you play?

BoAnderson71
12-15-2007, 11:48 AM
do not do olympic lifts. go to defrancostrainng.com and memorize it. that is the best program if you want to be a big explosive athletic fotball player.

CosmicForce
12-16-2007, 02:04 PM
The Big "5" will develope power and strength. I've never played football, however I don't know any football players who don't do the Big 5.
Squat
Deadlift
Bench
OHP
Power Clean

mrich13
12-24-2007, 01:36 PM
ok heres an update

bench-210
incline-200
squats-310
cleans-185

whats a healthy way to eat and gain weight for football iam currently 225 and whant to be 240 by next fall help me out here guys.

anouther thing whats better for lifting protein or creatine??

schmitty199
12-24-2007, 10:00 PM
ok heres an update

bench-210
incline-200
squats-310
cleans-185

whats a healthy way to eat and gain weight for football iam currently 225 and whant to be 240 by next fall help me out here guys.

anouther thing whats better for lifting protein or creatine??

Unless moneys an issue, why not both? They do different things and both would help you on your goals. If you had to pick id personally say get the creatine, cheaper and you can basically accomplish what a protein powder will do by eating more/ a better diet.

KingJustin
12-24-2007, 10:19 PM
Some people in this thread have given dumb advice.

Go to Joe DeFranco's website. He is great at this.

And read everything on elitefts.com and follow Westside.

But yeah, those 5 lifts need to be staples in your routine:
Bench, Squat, Deadlift, Power Clean, Overhead Press (or push press/push jerk).

If you're confused by everything else, then do each of those lifts twice a week, and make one of the days a "close to max day" and the other day do some more reps. But if you follow Westside Barbell and add in Power Cleans then that's even better.


As far as eating, just eat a lot of ****ing food. Try to get in a lot of protein. Eat health fats (olive oil, natural peanut butter, fish oil, flax seed, mixed nuts). If you're eating carbs, try to find stuff high in fiber. Eat really often.

And if you just read the stickies and stuff you'll make progress a lot faster.

mrich13
01-13-2008, 10:48 AM
The Big "5" will develope power and strength. I've never played football, however I don't know any football players who don't do the Big 5.
Squat
Deadlift
Bench
OHP
Power Clean

whats OHP??

Detard
01-13-2008, 11:40 AM
Getting big is simple. Just eat more than you are now.

tomv
01-13-2008, 02:46 PM
Overhead Press