hey guys ima 6'4 219lb DE for my high school football team...im trying to pack on solid weight while maintaining my speed..do yall have any ideas on lifts to do or supplements to take that are legal? any advice is appreciated.
Lean meats are a great supplement
Squat, Bench, Deadlift, Clean.
Jim Wendler, 531 Method"Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
Milk, Fish, Buffalo, Elk, Beef...
heavy and explosive platform snatch grip deadlift..its a killer bang for the buck movement
great for knocking OT on their asses
Squat - 375
Bench - 265
Deadlift - 425
Goal: BW/OH squat 185 LBS x 15 by summer 2010
As a football player you have to find a good balance between explosiveness, strength, agility, and cardio. Some things people tend to oversee are some very important lifts. I too play d line and have worked with trainers from football, track and powerlifting all who gave me similar advice.
"Benching wont make you any better at football, just benching" (my trainer says)
Focus on lifts that are directly related to what you DO. As a D end, we are taught to explode off the ball, shoot our hands and drive our feet.
some lifts that can simulate these motions are power/hang cleans, bench press (i focus on close grip and incline mostly, incline to simulate the being low coming off the ball striking angle and close grip to simulate striking an apponent violently in the pads where you should be aiming), jammer exlposions etc...
What i like to do is one week do a lift with lots of weight and low reps then the next week do similar lifts but with slightly less weight and more reps completely stopping between reps and exploding the weight up. This can be done with a pad on your chest for bench workouts, do box squats with exadurated rests etc.. The one thing that i learned from reseraching how to workout right is that everyone is different and lots of different plans work. No ONE is right. Find one that works for you and stick with it. Just remember to balance all those attributes when you lift and you'll be just fine.
As for the supliments, don't worry about them. If you want i would take 100% whey protein powder and thats about it. As a teenager our bodies build muscle fast anyways. I dont even use the stuff much any more. Being a poor college kid sucks haha. As long as your eating lots of good lean meats and foods that are naturally high in protein you should be fine.I would strongly discourage you from taking creatine also, I tried it and it just made me feel bloated and gain waterweight. Not a good feeling and too much trouble for what its worth.
Another tip one of my trainers gave me that you might be able to use, try eating chocolate. I havn't looked into it a hole lot but i've been doing it for a while and it seems to be working. Apparently consuming a small dosage of simple sugars after or even durring a workout will have the same effect as if taking protein suppliments to an extent. I'm not talking about eating a snickers after every lifting session but an easter egg chocolate size candy could do the trick. At least thats what my trainer does and he's big as s***.
Joe Defranco's WS4SB, and a great diet are all you need for football for now.
Squats,Bench,Lunges,Calf raises, Triceps to get your bench higher too.
get that pre-workout supplement
Drink mad water and eat alot of fruit
A couple shakes of whey protein a day and creatine if you want.
Drink mad water?
Man this is an old thread lol.
A quality training program that increases your strength and includes some light speed training will be the best bet