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Thread: Need to get bigger for football

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  1. #1
    Wannabebig New Member mrich13's Avatar
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    Need to get bigger for football

    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
    Last edited by mrich13; 11-24-2007 at 09:03 AM.

  2. #2
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    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.

  3. #3
    next-tyson-but-white arnoldsclone's Avatar
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    Quote Originally Posted by mrich13 View Post
    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!

    Ahnold says, " milk is for babies!"
    "deadlift if you know"- myself
    Boxing/ working out 5 days a week!
    6'1"- 230lbs-and bulking till i can't stand the mirror
    Former fatass- whent from 302lbs to 207 lbs rippling 05-06
    bench 315
    deadlift 455
    squat 405
    big 3 total = 1175 lbs of RAW IRON!!!MUAHAHAHAHAHA

  4. #4
    phil 4:13 Bako Lifter's Avatar
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    No. That's not a good routine, arms shouldn't have their own day.

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

  5. #5
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    Quote Originally Posted by Bako Lifter View Post
    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.

  6. #6
    Senior Member tomv's Avatar
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    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.
    My Journal

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  7. #7
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    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.

  8. #8
    TJW jed's Avatar
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    Quote Originally Posted by zztoproadster View Post
    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?
    22 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 203
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  9. #9
    Football is Everything
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    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.

  10. #10
    Senior Member BoAnderson71's Avatar
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    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.

  11. #11
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    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

  12. #12
    Wannabebig New Member mrich13's Avatar
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    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??
    Last edited by mrich13; 12-24-2007 at 01:38 PM.

  13. #13
    schmitty199
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    Quote Originally Posted by mrich13 View Post
    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.
    Age:19
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    Bench-295
    Squat-515
    Hclean-305
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  14. #14
    Wannabebig New Member mrich13's Avatar
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    Quote Originally Posted by CosmicForce View Post
    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??

  15. #15
    Banned KingJustin's Avatar
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    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.

  16. #16
    ANVIL POWER Detard's Avatar
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    Getting big is simple. Just eat more than you are now.
    w:225lbs. h:5'10.
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  17. #17
    Senior Member tomv's Avatar
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