So what do you think I should do?
How long have you played for the Texans?
[quote]IronWarrior24 wrote:
How long have you played for the Texans?[/quote]
Ha ha, I don’t play for the Texans but that would be cool, I just want to hopefully gain at least 15 lbs of muscle before I get to college next August.
houston texans are going to make it in the playoffs next year!
Ya I really don’t want to talk about the Texans, however, I would like to talk about how to put on 15lbs of muscle and what should I do weight wise.
I haven’t seen this one in a while.
Squats and milk. Squats. Milk.
what should I focus on on arms?
and how many reps should I go for?
I really doubt that you are going to put 15 pounds on your arms alone. Focus on your whole body.
[quote]HOUSTON TEXAN wrote:
what should I focus on on arms?
and how many reps should I go for?[/quote]
asking that, i assume you don’t know much about putting on size…
I think you should get to know more about bodybuilding/power lifting/nutrition before putting on size. Go read the book of muscle as starters… it covers the basics
Just to be helpful, overall mass will be put by squatting and dead lifting – heavy.
Well I read the thing at the top of the forum and its says 9-12 for more mass then stength and that is what I think I want, is that what I should do?
Look up West Side for Skinny Bastards. You must also eat enough to be in a caloric surplus.
[quote]HOUSTON TEXAN wrote:
what should I focus on on arms?
and how many reps should I go for?[/quote]
This has to be a TROLL…
Houston Texan you have now made like 3 or 4 of these type of posts with no info what so ever about yourself. Nothing about your food intake, nothing about your current training condition, nothing nothing nothing. You have asked the same questions, but with different words in all of your posts.
Here’s a suggestion to you: Get off the lazy side, do your homework at first and then some of the clever guys here at the forum will help you, no doubt.
Just want to gain 15lbs? Eat and train a lot, do the big money exercises. Simple as that.
Ok I am 6’ 180-185lbs (it fluctuates), 10-12% bodyfat if I had to guess.
Day 1 Chest
Bench
Flies
Dumbell Press
Incline bench
Decline bench
Cable crossovers
Incline machine press
Sprints 20 min
Day 2 Arms/Abs
Incline bench hammer curls
Reverse curls
3 tricep exercises I don’t know the names of them
Chin Ups
Standing curls
Barbell Curls
Crunch machine
Ab twist machine thing (don’t know the name)
Sprints 20 min
Day 3 Legs
Squats
Calf Raises
Machine weights for quads and hamstrings
Machine weights for inside and the outside of the legs
Deadlifts
Dumbell Lunges
Sprints 20 mins
Day 4 Shoulders/Back/Abs
Machine Rows
Crunch machine
Lat Pull downs
Ab twist machine thing
Dumbell Rows
Lower back machine weights
Lat raises
This machine that you pull it is kinda of like a row
Lat pull downs, different machine
Sprints 20 mins
I do these workout days 7 days a week because I just don’t get sore or tired.
My nutrition is where I am being hurt the most.
Breakfast
Protein shake (Whey)
Lunch
Deli sandwitch
Dinner
Whatever my mom makes, always has some meat in it.
Ok, now that I posted all that I could use some tips.
You are wasting your time with alot of the isolation movements. As a former running back, the most important thing you need to focus on is Compound and Olympic lifts and doing them with explosive speed, low reps.
Working with weights 7 days a week is stupid, I don’t care how good you think your recovery is! Max 5 days a week and use your off days to perform stretching and plyometrics. Cannot stress enough how important PLYO’s are…DO THEM! There’s no use in getting big if you lose your speed and agility!!
And lastly, if you know your diet Sucks, my question to you is What Steps are you taking to correct it?
Because the former is all irrelevant if you can’t get your diet straight!
Compound Lifts, then Isolation Lifts to hammer it all off.
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Deadlifts, Bulgarian Squats!
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Good Mornings
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Barbell Row Overhand and Supinated Grip
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Military Press
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Do sets of 20 dips throughout your workouts 2-3 times a week. Every other 1-2 workouts do a Weighted Dip Cycle.
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Pullups/Chinups & Numerous variations
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Weighted Pullups
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Clean and Jerk
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Clean and Press
Up your caloric intake (protein,carbs,and enough vegetables)
Calculate your BMR, and then eat 1.5-2x more.
I just don’t understand the science behind recovery if I am not using the same muscle groups every day.
[quote]HOUSTON TEXAN wrote:
I just don’t understand the science behind recovery if I am not using the same muscle groups every day.[/quote]
What?
Dude, i didn’t read your training schedule, but damn, your nutrition really sucks.
For a guy your weight you are not even getting the minimum amount of food just to carry yourself on a daily basis. before you start thinking of training, start eating right.
You’re not getting sore because you’re not lifting with enough intensity. If you’re using enough weight you won’t be able do all those bench variations one day and triceps the next day.
This
http://www.T-Nation.com/readArticle.do?id=1929120
Rippetoe’s or WS4SB would be a good start for you.