[quote]chobbs wrote:
What’s wrong with staying the same weight but getting quicker AND stronger? [/quote]
The less you weigh the more you get thrown around. Believe me, I have experience!
And I think I’ll try adding the 20 rep squats to the end of my normal 5/3/1 work, but I still wanna squat 2 times per week, so should I do 5/3/1 twice per week or what?[/quote]
Have you read the 5/3/1 book by chance?[/quote]
I haven’t. Where could I get that?
I seriously doubt you are 5’10" and 202 with a “muscular build and flat stomach” and putting up only those numbers. I personally put up higher on all of those in less than 2 years of serious lifting at 15 lbs lighter and 2 inches taller…
Football players seem to have an irrational obsession with getting heavier. Don’t concern yourself with weight gain. Eat for performance, not mass. Lift heavy and do conditioning work. I know people recommend 5/3/1 constantly, but I don’t think it has nearly enough squatting volume. Look up Madcow Intermediate and run that for 9 weeks. Clean up your diet and cut down on processed food that is lacking nutrients.
[quote]amayakyrol wrote:
I seriously doubt you are 5’10" and 202 with a “muscular build and flat stomach” and putting up only those numbers. I personally put up higher on all of those in less than 2 years of serious lifting at 15 lbs lighter and 2 inches taller…
Football players seem to have an irrational obsession with getting heavier. Don’t concern yourself with weight gain. Eat for performance, not mass. Lift heavy and do conditioning work. I know people recommend 5/3/1 constantly, but I don’t think it has nearly enough squatting volume. Look up Madcow Intermediate and run that for 9 weeks. Clean up your diet and cut down on processed food that is lacking nutrients. [/quote]
Squats are actually not some godsend end all be all lift for athletes, especially if you perform them as a quad dominant movement without emphasis on your hips. Also, more leg days(especially with lots of volume) is less speed work, less agility work, less football specific drill work. Even other people you can find online don’t have some abundant amount of squatting in their football programs(go check DeFranco’s stuff, or The Thinker(not sure if he still writes on EFS), etc).
Edit: I just looked up the program and he has his athletes squatting twice a week on 3 day weeks, alongside plenty of speed, agility, and sport specific work. These kids’ legs are getting hammered, I wouldn’t be concerned about their volume.
[quote]amayakyrol wrote:
I seriously doubt you are 5’10" and 202 with a “muscular build and flat stomach” and putting up only those numbers. I personally put up higher on all of those in less than 2 years of serious lifting at 15 lbs lighter and 2 inches taller…
[/quote]
[quote]amayakyrol wrote:
I seriously doubt you are 5’10" and 202 with a “muscular build and flat stomach” and putting up only those numbers. I personally put up higher on all of those in less than 2 years of serious lifting at 15 lbs lighter and 2 inches taller…
Well I did just turn 16 years old, and have to condition and do speed work almost everyday for football, which is not exactly great for strength gains. And I haven’t been lifting seriously for 2 years either…
[quote]amayakyrol wrote:
I seriously doubt you are 5’10" and 202 with a “muscular build and flat stomach” and putting up only those numbers. I personally put up higher on all of those in less than 2 years of serious lifting at 15 lbs lighter and 2 inches taller…
[/quote]
Well I did just turn 16 years old, and have to condition and do speed work almost everyday for football, which is not exactly great for strength gains. And I haven’t been lifting seriously for 2 years either…[/quote]
Don’t worry about him man, just take the tips and advice you have gotten so far and become a better you.
Get stronger, get faster, get bigger. You got this.
[quote]amayakyrol wrote:
I seriously doubt you are 5’10" and 202 with a “muscular build and flat stomach” and putting up only those numbers. I personally put up higher on all of those in less than 2 years of serious lifting at 15 lbs lighter and 2 inches taller…
[/quote]
Well I did just turn 16 years old, and have to condition and do speed work almost everyday for football, which is not exactly great for strength gains. And I haven’t been lifting seriously for 2 years either…[/quote]
Don’t worry about him man, just take the tips and advice you have gotten so far and become a better you.
Get stronger, get faster, get bigger. You got this.[/quote]
Just wanted to let anyone who reads this know that I increased my good intake, and I’m weighing 210, and increased my hang clean to 245x3, squat to 350, and deadlift to 500!
[quote]CxTucker wrote:
Damn man congrats. What program exactly did you decide to go with?[/quote]
Thanks bro. I had a powerlifting friend of mine give me a program which I started on Thankgiving, and just finished. I’ll try to find out what the exact name of it is, but it worked pretty well for me. Something that made a HUGE difference is when I would wake up at 3 in the morning before a big lift day and drank a weight gainer. I felt way better the next day and ended up making huge gains after doing that.
if you are not gaining weight you need more calories it is literally that simple man!
work out your daily maintenance and add a surplus of 300-500 calories and attempt to gain at about 0.5-1lb a week. if you are gaining to fast drop the cals slightly untill you are at the recommended weight gain mark. you should be aiming to consume between 1.25-.1.5 grams of protein per pound of bodyweight. fill the rest with good quality carb and fat sources.
as far as a routine goes joe defranco trains professional football players and other athletes for a living with his modefied westside barbell method. but a simply routine like 5/3/1 could also work well.
not an expert on training athletes, but as an example.
day 1
squat 5/3/1
db press 5x10 or dips 40-50 reps
GHR 3x8 or pullthroughs 3x10
bis and abs for a few sets
day 2 sports specific/skill training
day 3
deadlift 5/3/1 or could even use something like powercleans (although dont do any AMRAP sets for them)
military press 5/3/1 or incline bench 3-4x6-8
row variation 4x10
calves 5 sets
day4 sports specific or off days
day 5
bench 5/3/1
leg press or lunges 5x8-10
chins 30-40 reps
upper back/rear delt exercise 2-3 sets
triceps iso 3-4x8-12
abs a few sets
day 6 sports specific
day 7 off
basic follow the nutrition recomendations then just pick a routine and give it sometime.
[quote]ryan.b_96 wrote:
if you are not gaining weight you need more calories it is literally that simple man!
work out your daily maintenance and add a surplus of 300-500 calories and attempt to gain at about 0.5-1lb a week. if you are gaining to fast drop the cals slightly untill you are at the recommended weight gain mark. you should be aiming to consume between 1.25-.1.5 grams of protein per pound of bodyweight. fill the rest with good quality carb and fat sources.
as far as a routine goes joe defranco trains professional football players and other athletes for a living with his modefied westside barbell method. but a simply routine like 5/3/1 could also work well.
not an expert on training athletes, but as an example.
day 1
squat 5/3/1
db press 5x10 or dips 40-50 reps
GHR 3x8 or pullthroughs 3x10
bis and abs for a few sets
day 2 sports specific/skill training
day 3
deadlift 5/3/1 or could even use something like powercleans (although dont do any AMRAP sets for them)
military press 5/3/1 or incline bench 3-4x6-8
row variation 4x10
calves 5 sets
day4 sports specific or off days
day 5
bench 5/3/1
leg press or lunges 5x8-10
chins 30-40 reps
upper back/rear delt exercise 2-3 sets
triceps iso 3-4x8-12
abs a few sets
day 6 sports specific
day 7 off
basic follow the nutrition recomendations then just pick a routine and give it sometime.[/quote]
Thanks for the advice. I’m following an adjusted version of 5/3/1 and I’ve been doing Defranco’s Limber 11 and using some of his advice for football specific conditioning and it’s worked very well for me. I also upped my calories and eat more often which helps a lot.
16 and 200+??? I’m 16 for f***s sake!
Now I feel bad for being 5’6, playing water polo, and doing CTs layers
OP, wouldn’t it be better to increase your relative strength for football rather then becoming a bigger (albeit dangerous) target?
[quote]Pabro wrote:
16 and 200+??? I’m 16 for f***s sake!
Now I feel bad for being 5’6, playing water polo, and doing CTs layers
OP, wouldn’t it be better to increase your relative strength for football rather then becoming a bigger (albeit dangerous) target?[/quote]
Haha I was always big, I mean I was like 180 pounds when I was 12! My body has totally changed, but I was meant to be pretty big! And the bigger you are, the less you’ll get thrown around. Being a bigger target isn’t really a problem, being a lighter target is
