Good on you for lifting weights! At 14 and first getting into the weight room, I don’t think you can really go wrong. Plenty of advice in here already, so I’ll just double down on the cardio and agility comments for soccer or wrestling. I didn’t play soccer, but I did wrestle. Some awesome bang for your buck options are jumping rope and running stairs - quick feet and strong lungs with every rep!
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do you think behind the neck press is good I keep seeing this over my youtube and stuff and want to know if it is safe and good for me
i think thats good but i only have a barbell so I’m trying to find out the exercises right now
The movement itself is fine, but most people lack the mobility to do this without pain - making it a “bad” exercise for them.
If you can do it without pain, it’s fine. I don’t see that it is really that much better than standard overhead press, and I believe it to be worse for hypertrophy than dumbbell overhead press.
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ok i will try it because i don’t any other barbell exercise that works the side shoulder
I don’t see that as an effective medial delt movement.
Lateral Dumbbell Raises is and always will be the GOAT for side delts. Barbell movements not required.
yea i tried lateral raises before and they were good but now i workout at home and only have a barbell so im trying to find alternatives for these exercises
A
squat 3x5
bench 3x5
pendlay row 3x5
pullup 3x10
ab wheel 3x10
C
lunges 3x10
behind the neck press 3x10
barbell curl 3x10
close grip bench press or barbell row idk which one to pick 3x10
leg raises 3x10
B
squat 3x5
overhead press 3x5
deadlift 1x5
pushup 3x10
ab wheel 3x10
is this a good routine
Upright row?
ok i will switch that out with behind the neck press
Or use a towel ( or something) and jam the bar in a corner and do landmine lateral raises.
ngl i kinda like it simple can i do a thing where monday and friday i do squats and wednesday i do deadlifts then each workout i alternate bench press and overhead press and alternate pendlay row and maybe like those olympic lifts i see then i just alternate pushups and pullups. would that work
You can actually do Lateral raises with a barbell set in a Landmine set up, like @ChickenLittle suggested. Those feel awesome! I like Press behind the neck personally as well.
As for your last programming idea, it doesn’t sound bad but I’m no expert on the best way to program Olympic lifts.
Hey mate,
I’m the head physio for a soccer club here in Brisbane, and have also been a strength & conditioning coach in a professional soccer academy in the past
Here’s what underpins programming for you:
- Remember that the goal of the gym is to 1) support your performance, and 2) to enjoy the process of training. These two facts must underpin every aspect of programming
- You’re 14, the best thing you can do right now is mould yourself into the best all-round athlete you can. The athletes I’ve seen who thrive from age 17+ are not only great soccer players, but are incredible movers in general. What you do in the gym and off the pitch is key: use the gym to get stronger, and use the field/track to get faster. In my opinion, your soccer training should take care of most of your conditioning needs.
- Physiologically, there isn’t a huge difference between “strength” rep schemes and “hypertrophy” rep schemes. Use lower reps if you like, or higher reps if you prefer. As long as your technique is sound and you progress over time, you will be fine.
Practically, what does this mean:
- Strength training 2-3 times per week
- Train like a sprinter 1-2 times per week
- Prioritise building a broad base above all else
A typical gym program in this scenario looks like:
- Jump rope: 5-10 minutes total, resting as needed
- Jump, sprint and/or power clean: 3-5 x 5 or 6-10 x 10-20m
- Squat or deadlift: 2-4 x 4-6
- Lunge, step up or RDL: 2-3 x 5-8
- Bench press, shoulder press, dip or push-up: 3-4 x 5-8
- Chin up or pull-up: 3-4 x 3-8 reps (weighted if needed)
- Ab roller or some kind of rotation movement: 2-3 x 8-10
And that’s about it
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I made this and I want to know if this is good
A (week 1)
squat 3x5
bench press 3x5
barbell row 3x5
pushup 3x10
barbell curl 3x10
ab wheel 3x10
B (week 1)
deadlift 1x5
overhead press 3x5
lunge 3x10
pullup 3x10
behind the neck press 3x10
leg raises 3x10
A (week 1)
squat 3x5
bench press 3x5
barbell row 3x5
pushup 3x10
barbell curl 3x10
ab wheel 3x10
1 (week 2)
squat 3x5
overhead press 3x5
lunge 3x10
pullup 3x10
behind the neck press 3x10
leg raises 3x10
2 (week 2)
deadlift 1x5
bench press 3x5
barbell row 3x5
pushup 3x10
barbell curl 3x10
ab wheel 3x10
1 (week 2)
squat 3x5
overhead press 3x5
lunge 3x10
pullup 3x10
behind the neck press 3x10
leg raises 3x10
jump rope for 10 minutes
and sprints
As a general rule… if you have to ask if your program is good, it probably isn’t.
If you want to run it, just run it. You don’t need buy-in from random people on the internet.
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ok thank you
I think it’s mostly appropriate, but I would be far happier with a bit less lifting volume and a bit more speed/power work as I laid out
I’m not at all happy with both overhead press and behind-neck press on the same day. That’s highly redundant, just choose one for a given workout. I’m also highly dubious of an uncoached 14-year-old’s ability to barbell row, which is why I’d prefer chin-ups or pull-ups on all three days
then should i just remove all those extra exercises and just stick the the compound exercise switch barbell row with pull up and alternate it with chin up and alternate lunges with front squat idk if this is just me but when i do over head press i just pick it up from the ground and do it and it looks like the power clean.
Why not use a program that is made by someone with a lot experience in creating well balanced programs that account for exercise selection, progression, and recovery?
Greyskull LP would fit the bill. I would look into it if I were you.
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