| Weightlifting Program 1 |
I have been playing football for 4 years at my high school (my senior year season just ended). I was captain of my 9-0-1 division champion team my senior year. I'm 6'225 and my senior year I benched 265, squatted 455, and power cleaned 235 for out test. I've found that the best routine for football goes something like this: |
Monday
Chest/Tris-
Bench Press 5 X 5
Incline Press 3 X 8
French Press 3 X 8 |
Wednesday
Back/Bis-
Power Cleans 5 X 5
Bent over Dumbbell Rows 3 X 8
Barbell Curls 3 X 8
Hammer Curls 3 X 8 |
Friday
Legs / Shoulders-
Squats 5 X5
Leg Extensions 3 X 8
Leg curls 3 X 8
Standing Calf Raises 3 X 12
Push Press 5 X 5
Upright Row 3 X 8 |
Also, if you’re going to supplement, creative and protein and/or a weight gainer would certainly help. I don’t know if this will make you reach you good but it will help. Good luck
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| Weighting Program 2 |
| If you have trouble putting on muscles, lift a small number of lifts hard and infrequently, and eat plenty of calories. Try this routine, only one set of each exercise to failure in approximately 10 reps: |
Squat
Stiff Leg Deadlift
Bench Press
Seated Press
Military Press |
| Do it twice a week (Monday and Thursday), then get enough to eat and plenty to eat. Remember, muscle grows while you’re resting, and the average hard gainer is simply the victim of extreme overtraining. Josh |
| Weightlifting Program 3 |
I have been lifting regularly for about 10 years and consider myself an avid lifter. I recently was reading a book called getting stronger and found a really good power lifting routine. It is a good routine and appears fundamentally sound routine. My partner and I both have made a lot of gains in the weight we can move, and body size on this routine. The program looks something like this:
The original routine called for a Monday-Tuesday, Thursday-Friday split, but because of work and a personal life we had to adapt the routine to the followings days. |
| Sunday – Upper body day |
Flat bench – heavy 5 sets of 10 reps
Incline bench – heavy 5 sets of 10 reps
Close grip bench – heavy 5 sets of 10 reps
Lat. Pull downs – 80% of other day’s weight 5 sets of 10 reps
Dumbbell rows – 80% of other day’s weight 5 sets of 10 reps
Straight bar curls – heavy 5 sets of 10 reps
Heel high set ups 5 sets of 30 (to perform this exercise put your feet up on a bench with your butt on the ground, have someone sit on you feet and perform a full sit up). |
| Tuesday – Lower body day |
Dead lift – heavy 5 sets of 10 reps
Squat – 80% of other day’s weight 5 sets of 10 reps
Leg Press – 80% of other day’s weight 5 sets of 10 reps
Leg extension – 80% 5 sets of 10 reps
Heel high set ups 5 sets of 30 (to perform his exercise put your feet up on a bench, have someone sit on you feet and perform a full sit up). |
| Thursday – Upper body |
Lat. Pull downs –Heavy 5 sets of 10 reps
Dumbbell rows – 80% of other day’s weight 5 sets of 10 reps
Flat bench – 80% of other day’s weight 5 sets of 10 reps
Incline bench – heavy 5 sets of 10 reps |
Close grip bench - 80% of other day’s weight 5 sets of 10 reps
Bar curls – 80% of other day’s weight 5 sets of 10 reps
Heel high set ups 5 sets of 30 (to perform his exercise put your feet up on a bench, have someone sit on you feet and perform a full sit up). |
| Friday – Lower body |
Squat – Heavy 5 sets of 10 reps
Dead lift –80% of other day’s weight 5 sets of 10 reps
Leg Press – Heavy 5 sets of 10 reps
Leg extension – Heavy 5 sets of 10 reps Heel high set ups 5 sets of 30 (to perform his exercise put your feet up on a bench, have someone sit on you feet and perform a full sit up). |
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| You follow this same routine for 4 weeks. Then for the next 4 weeks you keep the exact same exercises in the same order but change the reps for to 5 instead of 10. So the next 4 weeks are 5 sets of 5 reps. |
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| A quick overview of this program is: |
4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again. |
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| It is really important to rite down your lifts so you will know what weight to start with once you start a new cycle. |
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| This is good routine and I gained about 20-lbs. of bodyweight in about six months. My partner went from dead lifting 135lbs. to almost 400lbs. for3 reps by the final cycle. Both of us were pushing around 430 lbs. on the squat (parallel) for 3 reps by the final cycle. |
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