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Thread: Mass/Size and Strength Training Routine

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  1. #1
    Wannabebig Member
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    Mass/Size and Strength Training Routine

    Hey Guys, Ive searched but my search function must be screwed up because it always says there is no available results....no matter what i search it does that. But anyways i was hoping some of you could help me.

    Im 16, 6 ft 1 230 pounds and i play football, I play all the OL and DL positions. Im looking for a good routine/program that will help me get bigger and stronger. Every workout im going to add in Plyos for a warm up and some stretching at the end of the workout. From Now (April) to the end of may im working on just getting bigger faster stronger and more in shape and in June and July im working on Explosivness.

    Any help here would be deeply appreciated.

    I forgot to add that I have been lifting seriously for about a year or so. My max bench is 225, Squat is 350, Clean is 210, Push Press is 195, and Hex Bar DL is 440.
    Last edited by dlutz74; 04-11-2009 at 08:15 AM. Reason: For got a little background.

  2. #2
    Administrator chris mason's Avatar
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    Shoot me an email at chris@atlargenutrition.com and I will send you a program I wrote for our Maximum Mass Stack. It contains supplement, dietary, and training protocols.


    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

  3. #3
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    alright i sent you a email. Thanks.

  4. #4
    IRL my name is Trent Hazerboy's Avatar
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    Consider looking into everything that is written on Joe defranco's website also: http://www.defrancostraining.com/index.php
    Stats: 11/15/07-First-meet--2nd Meet----3rd meet
    Weight: 185-----187---------198---------198
    Max Bench: 255---220-----------280------300
    Max Squat: 405----395----------440------460
    Max Dead:475-----485----------551------570
    CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.

  5. #5
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    How is this??

    Day 1-
    Squats 5x5
    Military Press5x5
    Power Clean5x5
    Shrugs 10,8,6

    Day 2-
    Bench5x5
    Weighted Pullups 5x5
    DB Bench 12, 10, 8
    BB Rows 5x5

    Day 3-
    Front Squat 5x5
    Snatch 5x5
    Hypers 3x10
    DB Shoulder Press 12, 10 8
    Power Shrugs 5x5

  6. #6
    Moderator joey54's Avatar
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    Quote Originally Posted by dlutz74 View Post
    How is this??

    Day 1-
    Squats 5x5
    Military Press5x5
    Power Clean5x5
    Shrugs 10,8,6

    Day 2-
    Bench5x5
    Weighted Pullups 5x5
    DB Bench 12, 10, 8
    BB Rows 5x5

    Day 3-
    Front Squat 5x5
    Snatch 5x5
    Hypers 3x10
    DB Shoulder Press 12, 10 8
    Power Shrugs 5x5

    That doesn't look too bad. I would do snatches and power cleans in sets of 3. I always liked to include deads and stiff legs into my football workouts, but even in college I did more of a BB split than what the coaches had us do, and it worked great for me. The most important thing in this is the effort.

  7. #7
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    Alright so like this?

    Squats 5x5
    Military Press5x5
    Power Clean5x3
    Shrugs 10,8,6

    Day 2-
    Bench5x5
    Weighted Pullups 5x5
    DB Bench 12, 10, 8
    BB Rows 5x5

    Day 3-
    Front Squat 5x5
    Snatch 5x3
    Hypers 3x10
    DB Shoulder Press 12, 10 8
    Power Shrugs 5x5

    What day should i throw deads in??? Day 1?
    Last edited by dlutz74; 04-13-2009 at 06:49 PM.

  8. #8
    Moderator joey54's Avatar
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    Quote Originally Posted by dlutz74 View Post
    Alright so like this?

    Squats 5x5
    Military Press5x5
    Power Clean5x3
    Shrugs 10,8,6

    Day 2-
    Bench5x5
    Weighted Pullups 5x5
    DB Bench 12, 10, 8
    BB Rows 5x5

    Day 3-
    Front Squat 5x5
    Snatch 5x3
    Hypers 3x10
    DB Shoulder Press 12, 10 8
    Power Shrugs 5x5

    What day should i throw deads in??? Day 1?
    Not Day 1 if you are also going to power clean, at least I wouldn't. Maybe day 2 in place of rows. I would do 5x 3 for those as well. Day 3 might be a better option rather than the snatch if you are not proficient in it. You could also get rid of the power shrugs there as well. So Day 3 could be.

    Deads 5x3
    Front Squats 5x5
    Hypers 5x5
    DB Shoulder press, which I might also consider taking out. Though this is all what I might do. What you have above would be fine too.

    What is Chris suggesting? And also have you read the DeFranco stickies?

  9. #9
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    Hey this is almost freaky but we have very similar stats. I am 17 years old and weight 230 and am 6ft tall. I also play football but I am an o linemen. My bench is 240, squat 405 and deadlift 470.

    What I would do if you havent already done it is read the stickies. They are chalk full of great workouts and plenty of information, but to me it looks like you have a pretty solid workout already.

    Also are you trying to lose weight or gain it? Personally for me since we have similar stats I am trying to get down to about 210 before football and get all all of my lifts to go up while doing it. So which ever one you are trying to do, make sure to read the nutrition section, there is so much good information on this site it isnt even funny.

    Good luck with football and good luck with your goals.
    ---------------------- Today I do what you wont, so tomorrow I do what you can't ----------------------

    Gender: Male
    Age: 17
    Bench: 240
    Squat: 405
    Deadlift: 470

  10. #10
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    Dude siked..that is weird...Right now im trying to same about the same weight while getting stronger.

    Well guys i revised my program a little bit through some suggestions.

    Warm Up- Dynamic Warmup
    Cool Down- Stretching

    Day 1
    Squats 5x5
    Power Clean 5x3
    Military Press 5x5
    Shrugs 10, 8. 6

    Day 2
    Upper Body Plyos

    Day 3
    Box Squat 5x5
    Bench 5x5
    Pullups 5x5
    DB Bench 12, 10, 8
    Barbell Rows 5x5

    Day 4
    Lower Body Plyos

    Day 5
    Front Squats 5x5
    Deads 5x5 or 3x3 (Any help on this?)
    Hypers 3x10
    DB Shoulder Press 12, 10, 8
    Power Shrugs 5x5
    Last edited by dlutz74; 04-14-2009 at 08:43 AM.

  11. #11
    Moderator joey54's Avatar
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    I think you would be fine with either rep/set range for deadlifts. I would probably do 3x3 with pretty heavy weight. When are you going to start this routine?

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