Weightlifting help needed
Hey Basil, I've been lifting now for about 4 months, and I have a few questions. I've seen great improvement from since I got started, but I want to keep my progress somewhat consistent. I've been using protein from the time that I began, and recently started using creatine pre- workouts. I was wondering if there was anything I could do, like certain exercises in an order, or if there are supplements that can further improve my results. I'm lifting to get stronger specifically for football, if that matters, and I'm currently a freshman in high school. Thanks guys!
Protein I use; http://www.gnc.com/product/index.jsp?productId=3509954&cp=3593187.2108294
Creatine I use; http://www.gnc.com/product/index.jsp?productId=12076637
11 Comments • Newest first
@aTastyCooki3:
Do you have an assisted dips/pullup machine. If not you can at least do pulldowns.
[quote=dimo]It's not a terrible routine, especially for basil. But as you stated, I suggested the addition of bent over rows / weighted pullups (or similar)[/quote]
I've been wanting to do rows for a while, I'll try include that into my workouts soon! As for dips and pullups, honestly I can't do them right now. I can do like two of each lol. I'm larger than most linemen in my age group, dips and pullups I can maybe start doing after I lose some weight.
[quote=Boss]Your upper body workout is just a chest day. For football, size is an important matter, and if you're not gonna stimulate growth in massive muscles like your lats and traps, then why bother? It's great you're doing so much push, but almost everything is aimed at chest, shoulders and triceps... with heavy emphasis on the chest (which barely helps in football). I'd highly suggest editing your routine to include back muscles, there's no way you can neglect back and expect to get massive.[/quote]
It's not a terrible routine, especially for basil. But as you stated, I suggested the addition of bent over rows / weighted pullups (or similar)
[quote=aTastyCooki3]I lift 3-4 times a week, on Mon/Wed/Fri and sometimes once over the weekend. I switch off doing upper and lower body every time I lift.
Upper: 3 sets of power cleans or split presses, 5 sets of benching, 4 sets of seated military press, 3 sets of inclined bench, 3 sets of skull crushers, 3 sets of dumbbell flies
Lower: 3 sets of power cleans or split presses, 4 sets of squats, 3 sets of 1 legged squats, 4 sets of deadlift, 4 sets of leg press
Btw is your 10 week weight loss program going to happen? I'm really looking forward to it if it goes through [/quote]
Your upper body workout is just a chest day. For football, size is an important matter, and if you're not gonna stimulate growth in massive muscles like your lats and traps, then why bother? It's great you're doing so much push, but almost everything is aimed at chest, shoulders and triceps... with heavy emphasis on the chest (which barely helps in football). I'd highly suggest editing your routine to include back muscles, there's no way you can neglect back and expect to get massive.
[quote=SmashFace][url=http://tinypic.com/r/xauu08/5]>Creatine[/url][/quote]
Some football coaches make the Linemen take Creatine for muscle improvement. Can't really go off about the reprogramming factor.
[quote=aTastyCooki3]I lift 3-4 times a week, on Mon/Wed/Fri and sometimes once over the weekend. I switch off doing upper and lower body every time I lift.
Upper: 3 sets of power cleans or split presses, 5 sets of benching, 4 sets of seated military press, 3 sets of inclined bench, 3 sets of skull crushers, 3 sets of dumbbell flies
Lower: 3 sets of power cleans or split presses, 4 sets of squats, 3 sets of 1 legged squats, 4 sets of deadlift, 4 sets of leg press
Btw is your 10 week weight loss program going to happen? I'm really looking forward to it if it goes through [/quote]
Not a terrible routine. I would replace skulls with weighted dips and flies with standing rows, add pullups, maybe add walking lunges to leg day instead of 1 leg squats.
First thing you can do is change the load up. If you're doing 5 rep sets change to 12-15. Likewise if you're in the higher bracket change down. Obviously if you've done the same routine for more than say 4 months I would completely change it up, maybe look at doing super sets combining (as I do now) low weight squats, military and rows consecutively for about 15-20 reps each,
[quote=aTastyCooki3]I lift 3-4 times a week, on Mon/Wed/Fri and sometimes once over the weekend. I switch off doing upper and lower body every time I lift.
Upper: 3 sets of power cleans or split presses, 5 sets of benching, 4 sets of seated military press, 3 sets of inclined bench, 3 sets of skull crushers, 3 sets of dumbbell flies
Lower: 3 sets of power cleans or split presses, 4 sets of squats, 3 sets of 1 legged squats, 4 sets of deadlift, 4 sets of leg press
Btw is your 10 week weight loss program going to happen? I'm really looking forward to it if it goes through [/quote]
I'm no expert at this, but:
For one thing, doing the same exercises all the time won't help you as much as they use to since you've grown so accustomed to them, switch them up, as in try different exercises besides your daily routine.
[quote=dimo]Creatine is fine, don't listen to people who obviously have limited knowledge in the area. Can you post your current routine.[/quote]
I lift 3-4 times a week, on Mon/Wed/Fri and sometimes once over the weekend. I switch off doing upper and lower body every time I lift.
Upper: 3 sets of power cleans or split presses, 5 sets of benching, 4 sets of seated military press, 3 sets of inclined bench, 3 sets of skull crushers, 3 sets of dumbbell flies
Lower: 3 sets of power cleans or split presses, 4 sets of squats, 3 sets of 1 legged squats, 4 sets of deadlift, 4 sets of leg press
Btw is your 10 week weight loss program going to happen? I'm really looking forward to it if it goes through
Creatine is fine, don't listen to people who obviously have limited knowledge in the area. Can you post your current routine.
[url=http://tinypic.com/r/xauu08/5]>Creatine[/url]
Your muscle gain will eventually slow down if it hasn't already. There's no way to build as much muscle as you did within the first month unless you resort to illegal measures.