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Thread: New routine

  1. #1
    Diesel Hercule's Avatar
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    New routine

    Hey guys,
    I have decided I am going to start back football next year, and during the year before next season, I want to totally transform my body into a huge, hitting machine. I am startin a routine based on 4 movements, and I want to gain about 30-50lbs over this year, which will set me around 215-230lbs. I plan on eating tons of food, specially protein. Here is my routine.

    Monday-chest and back
    Bench press- 5X5
    Dips-3X6
    French Presses-3X6
    Hammer Curls-3X8
    Military Presses-3X8
    Deadlift-5X5
    Rows-3X6
    SLDL-3X8

    Wednesday-Legs
    Squats- 5X5
    Leg Presses-3X10
    Leg Curls-3X8
    Powerclean-5X5
    Leg Extension-3X8
    Calf Raises-4X10

    Friday-same as monday

    Sunday-same as wed
    I will just repeat this every other day. I will do some changing around, and I will also alternate some other assistance excersises ever 3 weeks.

    SO what do you guys think? I really want to get my strength to a monsterous level, and be huge. I am gonna show everyone what a Linebacker/Center is sposed ta look like!!! I just wanna be big and strong, not pretty, and I don't wanna do any powerlifting routines....westside does NOT work well for me...after 5 weeks none of my maxes went up. Please respond ASAP. My year of transforming starts tommorow!!
    Last edited by Hercule; 09-29-2002 at 01:06 PM.

  2. #2
    Diesel Hercule's Avatar
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    BUMP! Please tell me if I am gonna reach my goals with this routine!

  3. #3
    Jack's Utter Surprise Saturday Fever's Avatar
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    Football is all about quick explosive bursts of power. But you seem to be using a bodybuilding routine. My advice to you would be to focus on strength in a big way. What position do you play, or want to play? Answer that and I'll see if I can come up with some good strength-oriented stuff for you.

  4. #4
    Diesel Hercule's Avatar
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    I play Center on offense, which usually pits me against the biggest, baddest player on the other team...the noseguard. ON defense, I play either noseguard, linbacker, or right/left tackle. I want to totally mow down everyone on the field. I just want a routine that will help me become more powerful, and also help me get ready for powerlifting. Thanks.

  5. #5
    Jack's Utter Surprise Saturday Fever's Avatar
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    At first glance I'd tell you to take a look at Westside as far as powerlifting goes. For the positions you stated, you'll want a big bench, big back, and insanely powerful glutes, hams, and hips. All of this is addressed pretty well by Westside, but for the sake of fulfilling on what I said, here's a routine I think would help you.

    Sunday
    Flat Bench - 4 sets of 3 reps (go heavy and don't fail)
    Close-grip Bench/JM Press - 2 sets of 8-10 reps
    Skullcrushers - 2 sets of 8-10 reps
    Side Lateral Raise - 2 sets of 8-10 reps
    Lats - 3 sets of 8-10 reps (any type of pullup or row)

    Tuesday
    Deadlifts - 4 sets of 3 reps (any style, do each rep individually)
    Lower Back/Glutes/Hamstrings - 3 sets of 8-10 reps
    Abs - 3 sets of 8-10 reps
    Shrugs - 2 sest of 6-8 reps (if you feel like it)

    Friday
    Squats - 5 sets of 3 reps (use a very wide stance, see me about form)
    Leg Press - 2 sets of 8-10 reps
    Lower Back/Glutes/Hamstrings - 3 sets of 8-10 reps
    Abs - 3 sets of 8-10 reps
    Calves - 3 sets of 6-8 reps (if you feel like it)

  6. #6
    Diesel Hercule's Avatar
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    Thanks sat. fever. I will try this routine. The only prob is, I have no machine to do glute ham raises with. Would stiff legged deadlifts, and goodmornings be okay to sub. in? Thanks.

  7. #7
    Senior Member Accipiter's Avatar
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    focus on big powerlifting movements, low reps. You're gonna need strong legs. goodmornings are ace..I love those things

  8. #8
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    Your program is great, add power clean to one of your days, and make sure you only go to 100% of your 5x5's once a week. After 4 weeks go to 5x3, after another 4 weeks go 5x2, than take a week off and max out.

  9. #9
    Player Hater PowerManDL's Avatar
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    Saturday Fever-

    How will the program you showed him help with developing explosive strength any more than the one he originally posted?
    Vin Diesel has a fever.. and the only prescription is more cowbell.

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  10. #10
    Jack's Utter Surprise Saturday Fever's Avatar
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    It won't. It was actually a really poor routine, but the problem has been remedied via PM.

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