Is my goal possible
I'm turning 15 in a week and im 5'10" 164 lbs.
By August I hope to break 180 pounds without breaking 15% bf (I am currently 12% bf).
To me that seems possible but I am not sure if I should lift, eat, or train in any way, differently.
Any suggestions because I am willing to work my tail off I just want to know if their is any knowledge that could help me do this.
By qualifying your third line with "differently", my guess is you lift, eat and train already. Tell us about that.
I would do a routine that focuses on major compounds and any combo of OLY lifts. Something like Rippetoes would be good. You would most likely make better gains from squatting 2-3 times a week of varying intensity. ie
Squat 5x5 at 80% of ME
Originally Posted by Progress
I eat a lot of pasta, breads, sandwhichs, fruit, and white meats.edit(I also eat tons and tons of fish.)
Sometimes red meats and no vegetables.
Take protein shakes and that kind of thing also.
Lifting and training:
I am in football season now so I do a lot of sprints there.
I lift with my coach five days a week.
Alternating upper and lower body starting with upper body on mondays.
I am pretty sure I have all major lifts included.
For my past weigth gains.
I weighed 149ish in may of 2007.
Now a weigh 165 a year later.
No need for 5 times a week at the gym. Up the weight and drop the reps on your major compound lifts and give your body time to rest. A 3 day split would be good. Oh and dont forget to eat (healthy) until you can't eat 'no more!
I don't see it happening, but that doesn't mean you can't do it. 16 lbs to put on over the summer is pretty tough. I liked to gain my weight in the winter, early spring for football. this way I could get used to running around and what not. 16 pounds in 3 months is a lot of weight to get used to, and could impact your speed. think of it like this. try for between 168-170 for this coming season. 195 pounds for next season, starting about 3 weeks after your current season ends, provided you are not a wrestler and have to make a weight. Then, it could be tough. you will be a sophmore no? definitely Ripptoes or a 5x5 like zenmonkey suggested for now. start reading up on westside techniques now, and you can incorporate those mehtods in the winter.
and if I can ask, what position do you play?
we run a 3-5-3
and i am the olb next to the mlb
my coach switcheed it recently so i think its now
Originally Posted by ZenMonkey
8-6-4-3-2-1 20 pound jumps on bench
8x3 heavy on deadlifts
and a lot of the not so major lifts run 4x8
so then you do upperbody 3 times per week and lower body two times per week based on your other post?
Have you seen significant strength gains with this program? Have your teamates?
and based on your position, you definitely want to keep your speed. Have you checked out the routine KingKong posted?
Show that to your coach. if he doesn't like it, tell him this is the guy who came up with it.
I can see 15 pounds isn't hard to add on, i've done it in about a month. Now that being said, i'm gunna have to say about 7 pounds was probably muscle. To stay lean and do that in a 2 month period is going to be really hard. Good luck.
Lift heavy, eat big and keep your conditioning up and it shouldn't be that hard to gain 15 lbs without much fat gain.