Just joined this forum…Ive spent two years surfin the net for ideas on workouts and supplementation and all that wonderful shit. I never worked out a day in my life before the age of 19 then I decided to get myself a gym membership and after 3 years and a shitload of experimentation with workouts and schedules, I think Ive built myself a nice body and good strength for my size, whatever that means.
Anyway, alot of the ideas I’ve gotten over the past few years have come from sites like these, although I have to admit alot of the topics/posts I read are made by ppl I honestly think dont know any more than I do(which isnt a whole lot).
Anyway, T-Nation seems to have always given me some good insight so I decided to sign up and see what the veterans on this site think. On to the facts…Im 22, about 5’7 and a solid 180 pounds. I have a muscular build that Im pretty proud of given Im naturally very skinny, and I do not use supplements at all nor do I diet(although I eat fairly clean but have NO problem with microwave pizzas and pasta from restaurants).
I think Ive found a workout that I like, its pretty tough on me Ive done it for 4 weeks and its worked WONDERS for my size and strenthg but I want to hear what some more experienced ppl think. Goal is all about power and strength, Im training for spring football at my college in february.
Im a KICKER, but I like lifting and being a good athlete so I take lifting kind of seriously, as Im faster and stronger than some of the scholarship players Ive seen.
Anyway my goal is strength and power, size is fine dont really care, you will notice I dont do alot of heavy lifting on my lower body but plyometrics instead, I love them they have made my leg really strong, doing heavy lifting isnt going to help me kick the ball farther of that were true then linemen would be doing it, so I keep leg day to the essentials and no more, my legs are cut anyway they match my upper body fine.
Im trying to get stronger and increase my big lifts before spring ball. What do u guys think of my routine for the next few weeks? BP-325, SQT-450, DL-485
I use a split routine upper/lower M,T,TH,F, going heavy for the most part. Off days I practice kicking footballs and some running. When I say “total reps” I mean as many reps as i can without failure on each set and it has to total that number before I move up the weight, like if i need 25 total then 6, 6, 6, 5, 2, however many I can do without failure.
Here it is
Monday (upper body):
Barbell Bench Press 5 sets, 25 total reps
Incline Barbell Bench Press 5 sets, 30 total reps
Dumbbell Shoulder Press 4 sets, 24 total reps
Cable Rows for Back 3x8
Pull-ups (whatever variation I feel like) 4x10
Seated Curls/Barbell Curls Supersets x3
Tuesday (lower Body/Core):
Barbell Squats 4 sets, 24 total reps
Jump Lunges (bodyweight) 3x25
Bench Hops 3x20
Decline Weighted Crunch 3x15
Russian Twists (seated, weighted) 3x25
Thursday (Upper Body):
Dumbbell Bench Press 5 sets, 35 total reps
Explosive Pushups 5x5
Standing Push Press 4 sets, 24 total reps
Lat Pull-downs 3x8
Pull-ups (again, whichever variation I feel like) 4x10
Preacher Curls/Barbell Curls Supersets x3
Friday(Lower Body/Core):
Leg Press 4 sets, 30 total reps
One- Legged Squats 3x10
Jump Squats 3x10
Russain twists 3x25
Hanging Leg Raises 3x15
What do you guys think in terms of building raw strength and power, and muscle obviously. Again NOT a bodybuilder, football player! Thanks some feedback would be greatly appreciated!!!