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Thread: Routine for.....huge-ness

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  1. #1
    You Think I'm Playin'? phatstauff27's Avatar
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    Routine for.....huge-ness

    This is a routine over 9 weeks that me and a friend made and are thinking about following for football {(lineman)}...Tell me if anything is outta wack or something needs to be added or droped, thanks. Also Wendsday i am not sure what i should do so any suggestions are appriciated.




    *9 Week Work-out Routine*

    WEEK 1-3
    Monday- {(Chest and tri’s)}
    Flat Barbell Bench- 4 sets – 8 reps Decline Barbell Bench- 3 sets – 8 reps
    Flat Dumbbell Fly’s- 3 sets – 8 reps
    Close Grip Bench- 4 sets – 8 reps
    Free dips – 3 sets – 8 reps
    Skull crushers – 3 sets – 8 reps
    Push-ups – 2 sets- failure
    **1 mile run**

    Tuesday- {(Legs and shoulders)}
    Back Squat- 4 sets – 10 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 10 reps
    Hang Clean – 3 sets – 8 reps
    Barbell Military Press – 4 sets – 8 reps
    Behind back shrugs- 3 sets – 8 reps
    Leg extension (both legs) – 4 sets – 8 reps
    **Flip tires Practice field and back, run with sled 10 40’s**


    Thursday {(Back)}
    Dead lifts- 4 sets – 8 reps
    Pull ups – 4 sets – 3 sets of 8 reps, last set to failure
    Dumbbell rows – 4 sets – 8 reps
    Upright rows – 4 sets – 8 reps
    **1 mile run**

    Friday {(um…..)}
    Back Squat- 4 sets – 10 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 10 reps
    Leg curls- 4 sets – 10 reps
    Fore arm curls- 3 sets – 15 reps
    Reverse forearm curls – 3 sets – 15 reps
    Calf raises – 4 sets – 20 reps
    **run with sled 10 40’s Field suicide**




















    *9 Week Work-out Routine*

    WEEK 4-6
    Monday- {(Chest and tri’s)}
    Flat Barbell Bench- 4 sets – 6 reps
    Incline Barbell Bench- 3 sets – 6 reps
    Decline Dumbbell Fly’s- 3 sets – 8 reps
    Lock outs- 4 sets – 6 reps
    Weighted dips – 3 sets – 6 reps
    Skull crushers – 3 sets – 6 reps
    Push-ups – 2 sets- failure
    **1 mile run**

    Tuesday- {(Legs and shoulders)}
    Back Squat- 3 sets – 8 reps
    Front Squat- 2 sets – 8 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 8 reps
    Power Clean – 3 sets – 6 reps
    Barbell Military Press – 4 sets – 6 reps
    Behind back shrugs- 3 sets – 6 reps
    Leg extension (both legs) – 4 sets – 8 reps
    **Flip tires Practice field and back, run with sled 15 40’s**


    Thursday {(Back)}
    Dead lifts- 4 sets – 6 reps
    Pull ups – 4 sets – 3 sets of 6 reps, last set to failure
    Dumbbell rows – 4 sets – 6 reps
    Upright rows – 4 sets – 6 reps
    Push ups – 4 sets – 15 reps
    **1 mile run**

    Friday {(um…..)}
    Back Squat- 4 sets – 8 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 8 reps
    Leg curls- 4 sets – 8 reps
    Fore arm curls- 3 sets – 15 reps
    Reverse forearm curls – 3 sets – 15 reps
    Calf raises – 4 sets – 20 reps
    **run with sled 15 40’s Field suicide**


















    *9 Week Work-out Routine*

    WEEK 7-8
    Monday- {(Chest and tri’s)}
    Flat Barbell Bench- 4 sets – 6,5,4,3 reps
    Incline Barbell Bench- 3 sets – 6,5,4 reps Decline Barbell Bench- 3 sets – 6,5,4 reps
    Close Grip - 4 sets – 6 reps
    Weighted dips – 3 sets – 6 reps
    Skull crushers – 3 sets – 6 reps
    Push-ups – 2 sets- failure
    **1 mile run**

    Tuesday- {(Legs and shoulders)}
    Back Squat- 3 sets – 6 reps
    Front Squat- 2 sets – 6 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 6 reps
    Hang Clean – 3 sets – 4 reps
    Barbell Military Press – 4 sets – 6,5,4,3 reps
    Behind back shrugs- 3 sets – 6 reps
    Leg extension (both legs) – 4 sets – 8 reps
    **Flip tires Practice field and back, run with sled 20 40’s**


    Thursday {(Back)}
    Dead lifts- 4 sets – 6,5,4,3 reps
    Pull ups – 4 sets – 3 sets of 6 reps, last set to failure
    Dumbbell rows – 4 sets – 6 reps
    Upright rows – 4 sets – 6 reps
    Push ups – 4 sets – 25 reps
    **1 mile run**

    Friday {(um…..)}
    Back Squat- 4 sets – 4 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 4 reps
    Leg curls- 4 sets – 6 reps
    Fore arm curls- 3 sets – 15 reps
    Reverse forearm curls – 3 sets – 15 reps
    Calf raises – 4 sets – 20 reps
    **run with sled 20 40’s Field suicide**



















    *9 Week Work-out Routine*

    **Final Week 9**
    Monday- {(Chest and tri’s)}
    Flat Barbell Bench- 4 sets – 4,3,2,1 reps
    Incline Barbell Bench- 3 sets – 4,3,2 reps
    Decline Barbell Bench- 3 sets – 4,3,2 reps
    Close Grip - 4 sets – 4 reps
    Weighted dips – 3 sets – 6 reps
    Skull crushers – 3 sets – 6 reps
    Push-ups – 2 sets- failure
    **1 mile run**

    Tuesday- {(Legs and shoulders)}
    Back Squat- 3 sets – 4 reps
    Front Squat- 2 sets – 4 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 4 reps
    Hang Clean – 3 sets – 4,3,2 reps
    Barbell Military Press – 4 sets – 4,3,2,1 reps
    Behind back shrugs- 3 sets – 6 reps
    Leg extension (both legs) – 4 sets – 8 reps
    **Flip tires Practice field and back, run with sled 20 40’s**


    Thursday {(Back)}
    Dead lifts- 4 sets – 4,3,2,1 reps
    Pull ups – 4 sets – 3 sets of 4 reps, last set to failure
    Dumbbell rows – 4 sets –4 reps
    Upright rows – 4 sets – 4 reps
    Push ups – 4 sets – 35 reps
    **1 mile run**

    Friday {(um…..)}
    Back Squat- 4 sets – 4 reps
    Dumbbell Stiff Leg Dead Lifts (RDL) - 4 sets – 4 reps
    Leg curls- 4 sets – 6 reps
    Fore arm curls- 3 sets – 15 reps
    Reverse forearm curls – 3 sets – 15 reps
    Calf raises – 4 sets – 20 reps
    **run with sled 20 40’s Field suicide**
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  2. #2
    Senior Member RussianRocket's Avatar
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    did you make this routine, or was it given to you by your coach etc. ?
    Milk is the best Supplement

    Well my friends think I'm ugly
    I got a masculine face - Tom Waits.

  3. #3
    You Think I'm Playin'? phatstauff27's Avatar
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    made it
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  4. #4
    You Think I'm Playin'? phatstauff27's Avatar
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    Anyone?
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  5. #5
    Just watch me ... Built's Avatar
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    Okay, your goal is to build mass, from the title. I didn't read the whole thing - seems like the volume is a big high, but you've got squats, deads, RDLs, cleans, bench... all good stuff.

    How's your diet?

  6. #6
    You Think I'm Playin'? phatstauff27's Avatar
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    my diet pretty much is the same every day
    Breakfast - 1/2 cup oats
    Lunch - 2 chicken breasts and a fruit
    dinner - more chicken or steak and some vegetables
    I normaly consume 2-3 whey protein drinks per day.

    I kno its probably not a good diet but i have never been sure on what is.
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  7. #7
    eek... it's lil' Fixation! fixationdarknes's Avatar
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    Eat a lot and you'll get huge.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  8. #8
    Just watch me ... Built's Avatar
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    It's not that it's not a "good" diet, it's just not enough food.

    Muscles aren't made out of air.

    Track on www.fitday.com

    It's a nuisance at first, but if you're not making gains, you'll know why, and you'll know what to do.

    You eat any natural peanut butter? It's a great source of healthy fats, and calories.

  9. #9
    You Think I'm Playin'? phatstauff27's Avatar
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    ya that is the kind of pb i eat....shmuckers.....i tried fitday before but i couldn't keep it updated
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  10. #10
    Just watch me ... Built's Avatar
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    Is smuckers natural?

    Anyway, go back to fitday. If you're not making gains, you're not eating enough.

    Food is the most anabolic substance there is.

    Okay?

  11. #11
    Senior Member
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    i LOVE the routine dude. just make sure you are NEVER hungry and you will have killer lineman potential
    delete this account

  12. #12
    Senior Member khari's Avatar
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    If I were training for football I would do something like the 5x5 with squats, bench power cleans/snatches ect.

  13. #13
    Senior Member jtteg_x's Avatar
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    i agree with khari. 5x5 for the big lifts and 3x5 for the rest imo.

  14. #14
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    want to be a lineman? work on explosive techniques, pure strength wont do anything for you if you arent fast off the line and push with alot of force. (assuming you want to be o-line, most important position on the field imo). you will also need lower bdoy strength to plant to the ground, especially under pass techniques when you cant pass the line of scrimmage and have defense running at you, you must be able to withstand that hit and still keep the guy back.

    explosiveness is where its at though, and while stength will be great, if you are slow, it means nothing

  15. #15
    Senior Member djreef's Avatar
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    Absolutely agree - speed kills. You should be working sprint and foot drill in there somewhere, maybe even at the expense of one of your weight training days.

    DJ

  16. #16
    You Think I'm Playin'? phatstauff27's Avatar
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    Ya i sprint a lot. Right now I run a 4.9 which i guess is good for o-line


    i agree with khari. 5x5 for the big lifts and 3x5 for the rest imo.


    ^^^should i go with that same low reps instead of workin my way down and cycling thru?
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  17. #17
    Senior Member khari's Avatar
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    Quote Originally Posted by phatstauff27
    Y^^^should i go with that same low reps instead of workin my way down and cycling thru?
    I'm not sure what you mean by working your way down and cycling through, but here's how I might set it up. Keep in mind that I don't actually play football, but rather practice with the Oly lifting club at my school.

    Monday
    Power Clean: 5x5
    Squats: 5x5
    Bench: 5x5

    Wednesday
    Power Snatch: 5x5
    Front Squats: 5x5
    Standing Military Press: 5x5
    Pullups: 5x5

    Friday:
    Power Clean: 5x5
    Squats: 5x5
    Bench: 5x5

    Very simple. Actually I think the only thing changed here from Starr's original is Wednesday. For the most part stick with one weight for all sets instead of pyramiding. You can add core work or some arm work to the end of these workouts. Personally I do abs on all three days, triceps Monday and Friday, and Biceps Tuesday.

  18. #18
    You Think I'm Playin'? phatstauff27's Avatar
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    i eat a lot. its just not a variety of food. the only time i get hunry is before lunch. i don't know what to bring to stay full durring the day durring school. i bring two packs of crackers but they are gone by 2nd period
    winning isn't everything, its the only thing

    Trinty Football #1 in the grand ol' state of florida......hell ya

    age- 15
    height- 6'2"
    weight- 213...not muscle but gettin there
    bench- going down(football)
    squat- going down (football)

  19. #19
    Just watch me ... Built's Avatar
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    bananas
    protein shakes, dry, in shaker cups, just add water and knock back
    homemade protein bars (look for recipes on this site)
    cheese

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