gaining for the gridiron

**P-funk** · 02-13-2003, 07:15 AM

Quote:

today i did a back workout, i dont really see the point of working back, upper back seems pointsless for football.

You're not serious about that stament? Are you??

Anytime you push someone you need your upper back. Do ever want to block someone? Push a defender out the the way to get a sack? Stiff arm someone?

Upper Back is super important!!

RCfootball87 · 02-14-2003, 09:54 PM

i went to a stupid high school bball game tonight and ate a lot of junk, but i did put in a good bi/tricep workout today.

RCfootball87 · 02-26-2003, 09:04 PM

okay, sorry ive been gone for a few days from the forum, i did back today, good workout. thats about it.

RCfootball87 · 02-28-2003, 12:25 PM

im in english class wasting time. sucks huh?

zebra53 · 02-28-2003, 10:24 PM

Looks like you've gotten some pretty good suggestions so far, but depending on how much you want to gain you shouldn't be so concerned about diet or your training split right now. Eat a lot even fat foods, weightgainer shakes (drop the nitro tech) and lift at least 3 times a week(heavy/low reps). and run, run, run....bleachers, sprints,etc. you seem a little small, our RBs are 210-230 but i play in college, so dont be afraid to pack on poundage, but stay fit and in shape

**P-funk** · 03-01-2003, 09:09 PM

Quote:

Looks like you've gotten some pretty good suggestions so far, but depending on how much you want to gain you shouldn't be so concerned about diet or your training split right now. Eat a lot even fat foods, weightgainer shakes (drop the nitro tech) and lift at least 3 times a week(heavy/low reps). and run, run, run....bleachers, sprints,etc. you seem a little small, our RBs are 210-230 but i play in college, so dont be afraid to pack on poundage, but stay fit and in shape

I am going to have to disagree with these statments.

a)Don't just eat whatever you want. Poor eating habits don't
lead to the kind of physique you want. Eat lots of crap and
gain lots of fat. Also if you make proper food coices now you
are setting yourself up for some amazing growth in the futre.
If you keep your diet to healthy fats and slowburning carbs you
have a better chance of gaing musle with less fat while you are
eating in a calorie surpluss (bulking).

b)don't run, run, run. Well, okay you want to be a back so run a little, to help improve your speed. But serioulys it is the off season. Running/excess cardio will potentialy catabolize all that muscle you are trying to pack on right now. Keep the cardio mininmal and stick to lifting heavy weight/low reps 4 times a weeks. Utilize compound exercises to pack on the mass.

c)My guess is that you weight so little becuase you have a fast metabolism. Eat a lot of healthy foods. Firgure out how many cals you need for maintenace and then eat over that and see if you are gain any weight. Since you probably have a fast metabolism the food you are eating, more importantly the carbohydrate, is getting burned up rapidly for energy so doing lots of cardio is going to stunt your attempt at weight gain.

Just my thoughts

zebra53 · 03-02-2003, 12:29 AM

P-Funk probably did give you better advice,

but its not realistic in your situation. First, if your anything like i was at sixteen your not going to have a 5-6 meal a day disciplined, low fat, low carb diet going on. I mean come on p-funk tha man is 120 at running back. i dont think his physique is the biggest problem. Rapid caloric intake will get you stronger and bigger much faster, then you can worry about the rest. i went from 165 to 215 my 10th grade year and started the next two years for a 5A school. And i was only sayin run, run , run when it gets time for 2-a-days because fatigue will make great players cowards.

**P-funk** · 03-02-2003, 07:43 PM

Quote:

I mean come on p-funk tha man is 120 at running back. i dont think his physique is the biggest problem. Rapid caloric intake will get you stronger and bigger much faster, then you can worry about the rest.

I have told him to keep his calories high. Physique isn't his biggest problem now but if he its a lot of crap it will become a priblem. Pack on a lot of fat and good luck getting through two a days. Feed your muscles properly and reep the benefits of added Lean Body Mass which is going to help you be a stronger and quicker player.

It may be a good idea to add some HIIT cardio to your training to help with quickness and adding lower body strength and mass.

Quote:

i went from 165 to 215 my 10th grade year and started the next two years for a 5A school

You gained 50lbs in one year? Are your numbers incorrect there? Is this an exageration? Unless you gained a lot of fat there is no way you gained 50lbs. of muscle in one year. If so please send me a pm stating which kind of cycles you were on.

zebra53 · 03-02-2003, 10:30 PM

No exaggeration, p-funk but it wasn't all muscle either. But i was able to fill holes as an ILB and take on 240lb FBs that i woulda never been able to do at 165. Ive had to drop a lot of fat and gain a lot of muscle since to play D-I but i had 4 more years to work on that. Thats what i was tellin RC, he might be outta h.s. by the time your diet pays off. He need to get to a playable size and then try to cut. hell cornerbacks are 180lbs+

**P-funk** · 03-03-2003, 07:15 AM

Quote:

Thats what i was tellin RC, he might be outta h.s. by the time your diet pays off

Okay, I'll agree with that. I guess I am more of a bodybuilder than a football player. lol

So RC, if you can handle puting on fat then go for it and start an agressive bulk. For me personaly I can't stand adding fat so I stay pretty strict, even when I bulk.

Zebra, if I may ask what school did you play or are you playing for? *you don't have to answer this if you don't want to*

zebra53 · 03-03-2003, 05:41 PM

p-funk,

i played for pine bluff (Ark) in hs and i ll be a senior at Arkansas State this year. your right though i still have some fat on my stomach that i cant get rid of. Any way to get rid of it and still maintain my weight? i'm 240 now and i really dont want to get lower than 220, anny suggestions, since thats your expertise

**P-funk** · 03-04-2003, 09:28 AM

Quote:

Any way to get rid of it and still maintain my weight? i'm 240 now and i really dont want to get lower than 220, anny suggestions, since thats your expertise

Check your pm box

RCfootball87 · 03-08-2003, 04:11 PM

sorry ive been gone so long. thanks for the advice guys. I just bought a 5 pound can of optimum nutrition protein. i guess ive come to the realization thats its impossible to gain weight on 6 hours of sleep a night in high school without protein. i will probably take 2 or maybe 3 serving a days, count each as a meal, and have a 6 "meal" diet. this should help pack on the lean mass. screw the isolation bodybuilding split i was using, im going to one with simpler compound movements meant just to pack on mass. any suggestions? theres this kid a year younger than me who keeps pissing me off in the weight room. im stronger then him in probably everything but the bench press, of course thats all these morons care about. should i kick his ass? i was thinking maybe slamming my palm into his throat one time real quicklike, nothing enough to get me in trouble. just enough so he starts coughing everywhere and realizes to shut the hell up. sorry, rant

.anyways, do either of you use this protein? is it good? i got a 5 lb. for only 30 bucks at a store, so i figured i'd get some. anyways, thanks for all the great advice.

zebra53 · 03-09-2003, 02:25 PM

A good smack might do but even better would be to pass him in the bench press over the summer. Remember what i said about eating a lot. Don't count cals so much and dont be afraid to drink a milkshake a day (peanut butter milkshakes are hella good and will pack on mass). Your strength will go up more by you just gaining weight than it would by you counting cals and adding protein. Bench, incline, squat, power clean. These are the football lifts. Do em a couple times a week and maybe once a week you can work the "pretty" muscles. Throw in a couple of High Intensity Interval Training (40yd. sprints, agilities,etc.) a couple times a week and your good to go. p.s. dont slack off in the summer, most h.s. players do. This is where you can catch up. Later.

RCfootball87 · 03-09-2003, 03:13 PM

Quote:

Originally posted by zebra53
Throw in a couple of High Intensity Interval Training (40yd. sprints, agilities,etc.) a couple times a week and your good to go. .

i have really wanted to do some speed training. here in northern illinois, we just got a big snow, like 8 inches, so im gonna have to wait a week or two for it to melt and get warmer. the school gym is packed with people too. but i need some help. my problem at DE other than size, is that im quicker than anyone off the line, but im not very fast so i lose in pursuit of QB's. i think it was Kuso who told me to do "suicides" or "gutbusters" or whatever you call them, to help out with speed. my 40 time is really bad, im not sure exactly what it is though.
P.S.- i dont need any more distance work, i jsut need to work on full sprint speed. i wanna run a 4.8 40 at least by senior year.

**P-funk** · 03-09-2003, 05:19 PM

I use optimum nutrition whey all the time. IF you are going to use it and count it as a meal you need to mix it with something. Try and make a shake with a scoop or two of protien, some water, crushed ice, 2-3tbsp. of heavy cream and a couple of strawberries. (and maybe some all natural pb). That will give you a good amount of cals. Or if you want to make it simple go with 1scoop, 3tbsp of heavy cream (or 1tbsp flax seed oil) and an apple. Whey is not an al day protein. You can't just simply drink it with water. It needs to be mixed with some fat and/or some slow burning cards.

Gotta sleep more than 6hrs. to grow.

Like Zebra said stick with the power movements: bench, squats, power cleans and I would throw in there deadlifts. In my opinion deadlifts are great for thickening up your entire frame. When I started out doing deads I noticed immediate improvement in my overall size and thickness and even gains in a lot of my exercises.

Keep it up!!

Yanick · 03-09-2003, 07:10 PM

I'm gonna have to jump in here and help you from potentially making a mistake. Do not eat fatty foods, and don't go crazy on your bulk. You're a Running Back, right? Who the fuck needs a fat ass running back on there team?

There is a limit to how much muscle you can gain in a period of time. What will extra fat do for you except slow you down and take time away from bulking (you will see yourself getting fat and you will want to lose it, that means weeks of losing fat and NOT adding LBM). Eat clean, eat at a calorie surplus and keep training. You won't gain MORE muscle by eating more calories, as long as you're 500 cals over your maintanance and eating clean you will be gaining maximum muscle and minimum fat, all eating junk food will do is change it to adding maximum muscle and maximum fat.

RCfootball87 · 03-09-2003, 09:02 PM

Quote:

Originally posted by Yanick
You're a Running Back, right?

well not officially. ill probably play fullback, but ill definetly be a defensive end, or a pass rushing lineback, as far as positions go.

RCfootball87 · 03-09-2003, 09:07 PM

Quote:

Originally posted by P-funk
I use optimum nutrition whey all the time. IF you are going to use it and count it as a meal you need to mix it with something. Try and make a shake with a scoop or two of protien, some water, crushed ice, 2-3tbsp. of heavy cream and a couple of strawberries. (and maybe some all natural pb). That will give you a good amount of cals. Or if you want to make it simple go with 1scoop, 3tbsp of heavy cream (or 1tbsp flax seed oil) and an apple. Whey is not an al day protein. You can't just simply drink it with water. It needs to be mixed with some fat and/or some slow burning cards.

Gotta sleep more than 6hrs. to grow.

Like Zebra said stick with the power movements: bench, squats, power cleans and I would throw in there deadlifts. In my opinion deadlifts are great for thickening up your entire frame. When I started out doing deads I noticed immediate improvement in my overall size and thickness and even gains in a lot of my exercises.

Keep it up!!

i would love to make shakes like that but the reality is, i only have 4 minutes in between classes. how the hell am i supposed to get to my locker and mix all this stuff? lets see. if i like mixed the whey a few hours earlier would that hurt? and then come back, throw in cut strawberry and some peanut butter. would that work or does it all need mixing at the same time? i guess the other thing i could do, would be to take a scoop of protein, like 4 sliced strawberries, and some peanut butter, and put them all in a little sandwhich bag. seal up the sandwhich bag with a twist tie, and put the goo in the the drink, my f-ball coach could hook me up with ice from the ice machine for injuries. would the second plan there work ok?

**P-funk** · 03-10-2003, 07:39 AM

What I do when I am pressed for time is just eat some oatmeal (raw/uncooked...about 1/2c.) and then drink the shake with just water. You could eat an apple and some strawberries and drink your shake if you don't have very much time.

RCfootball87 · 03-10-2003, 08:18 PM

today i had to workout at home- and heres what i did,- bench press 3 sets, curls 3 sets, forearm curls 3 sets. it was kinda a light one cause i dont really ahve all the equipment here that's at the gym. anyways just figured id post- and the new whey is good stuff guys

RCfootball87 · 03-11-2003, 12:18 PM

im in school right now, but ill be doing deads, squats, and calf raises today. wish me luck

**P-funk** · 03-11-2003, 01:05 PM

Good luck, you are going to need it. I do deads with my back instead of my legs because I can't go as heavy on them if I have already killed myself doing squats. Putting them together in one workout is a no, no for me but I have seen it work for some......Good luck. (PS...have a bucket ready in case your lunch starts to come up on ya)

RCfootball87 · 03-11-2003, 07:07 PM

Quote:

Originally posted by P-funk
Good luck, you are going to need it. I do deads with my back instead of my legs because I can't go as heavy on them if I have already killed myself doing squats. Putting them together in one workout is a no, no for me but I have seen it work for some......Good luck. (PS...have a bucket ready in case your lunch starts to come up on ya)

i got distracted and ended up only doing squatsand calfs. ill try to do thme friday.

RCfootball87 · 03-12-2003, 05:46 PM

ive been eating perfect al week, and the tonight after school i went and blew it all on pizza and a pop. o well, we all screw up sometimes right?

RCfootball87 · 03-12-2003, 05:47 PM

hopefully it wont effect me that much since this is my off day from lifting with the new split.

**P-funk** · 03-12-2003, 07:02 PM

I wouldn't be worried about it if I were you.......Sometimes pizza can do you good. Especially if you are bulking...enjoy it, don't feel bad about it.

02-14-2003, 09:54 PM	#32
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	i went to a stupid high school bball game tonight and ate a lot of junk, but i did put in a good bi/tricep workout today.
	back for the first time....

02-26-2003, 09:04 PM	#33
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	okay, sorry ive been gone for a few days from the forum, i did back today, good workout. thats about it.
	back for the first time....

02-28-2003, 12:25 PM	#34
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	im in english class wasting time. sucks huh?
	back for the first time....

03-08-2003, 04:11 PM	#43
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	sorry ive been gone so long. thanks for the advice guys. I just bought a 5 pound can of optimum nutrition protein. i guess ive come to the realization thats its impossible to gain weight on 6 hours of sleep a night in high school without protein. i will probably take 2 or maybe 3 serving a days, count each as a meal, and have a 6 "meal" diet. this should help pack on the lean mass. screw the isolation bodybuilding split i was using, im going to one with simpler compound movements meant just to pack on mass. any suggestions? theres this kid a year younger than me who keeps pissing me off in the weight room. im stronger then him in probably everything but the bench press, of course thats all these morons care about. should i kick his ass? i was thinking maybe slamming my palm into his throat one time real quicklike, nothing enough to get me in trouble. just enough so he starts coughing everywhere and realizes to shut the hell up. sorry, rant .anyways, do either of you use this protein? is it good? i got a 5 lb. for only 30 bucks at a store, so i figured i'd get some. anyways, thanks for all the great advice.
	back for the first time....

03-09-2003, 02:25 PM	#44
zebra53 Junior Member Join Date: Feb 2003 Location: jonesboro, ark Posts: 17	A good smack might do but even better would be to pass him in the bench press over the summer. Remember what i said about eating a lot. Don't count cals so much and dont be afraid to drink a milkshake a day (peanut butter milkshakes are hella good and will pack on mass). Your strength will go up more by you just gaining weight than it would by you counting cals and adding protein. Bench, incline, squat, power clean. These are the football lifts. Do em a couple times a week and maybe once a week you can work the "pretty" muscles. Throw in a couple of High Intensity Interval Training (40yd. sprints, agilities,etc.) a couple times a week and your good to go. p.s. dont slack off in the summer, most h.s. players do. This is where you can catch up. Later.
	"Having dreams is what makes life tolerable." - Rudy

02-28-2003, 10:24 PM	#35
zebra53 Junior Member Join Date: Feb 2003 Location: jonesboro, ark Posts: 17	Looks like you've gotten some pretty good suggestions so far, but depending on how much you want to gain you shouldn't be so concerned about diet or your training split right now. Eat a lot even fat foods, weightgainer shakes (drop the nitro tech) and lift at least 3 times a week(heavy/low reps). and run, run, run....bleachers, sprints,etc. you seem a little small, our RBs are 210-230 but i play in college, so dont be afraid to pack on poundage, but stay fit and in shape

03-02-2003, 12:29 AM	#37
zebra53 Junior Member Join Date: Feb 2003 Location: jonesboro, ark Posts: 17	P-Funk probably did give you better advice, but its not realistic in your situation. First, if your anything like i was at sixteen your not going to have a 5-6 meal a day disciplined, low fat, low carb diet going on. I mean come on p-funk tha man is 120 at running back. i dont think his physique is the biggest problem. Rapid caloric intake will get you stronger and bigger much faster, then you can worry about the rest. i went from 165 to 215 my 10th grade year and started the next two years for a 5A school. And i was only sayin run, run , run when it gets time for 2-a-days because fatigue will make great players cowards.

03-02-2003, 10:30 PM	#39
zebra53 Junior Member Join Date: Feb 2003 Location: jonesboro, ark Posts: 17	No exaggeration, p-funk but it wasn't all muscle either. But i was able to fill holes as an ILB and take on 240lb FBs that i woulda never been able to do at 165. Ive had to drop a lot of fat and gain a lot of muscle since to play D-I but i had 4 more years to work on that. Thats what i was tellin RC, he might be outta h.s. by the time your diet pays off. He need to get to a playable size and then try to cut. hell cornerbacks are 180lbs+

03-03-2003, 05:41 PM	#41
zebra53 Junior Member Join Date: Feb 2003 Location: jonesboro, ark Posts: 17	p-funk, i played for pine bluff (Ark) in hs and i ll be a senior at Arkansas State this year. your right though i still have some fat on my stomach that i cant get rid of. Any way to get rid of it and still maintain my weight? i'm 240 now and i really dont want to get lower than 220, anny suggestions, since thats your expertise

03-09-2003, 05:19 PM	#46
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	I use optimum nutrition whey all the time. IF you are going to use it and count it as a meal you need to mix it with something. Try and make a shake with a scoop or two of protien, some water, crushed ice, 2-3tbsp. of heavy cream and a couple of strawberries. (and maybe some all natural pb). That will give you a good amount of cals. Or if you want to make it simple go with 1scoop, 3tbsp of heavy cream (or 1tbsp flax seed oil) and an apple. Whey is not an al day protein. You can't just simply drink it with water. It needs to be mixed with some fat and/or some slow burning cards. Gotta sleep more than 6hrs. to grow. Like Zebra said stick with the power movements: bench, squats, power cleans and I would throw in there deadlifts. In my opinion deadlifts are great for thickening up your entire frame. When I started out doing deads I noticed immediate improvement in my overall size and thickness and even gains in a lot of my exercises. Keep it up!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-09-2003, 07:10 PM	#47
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	I'm gonna have to jump in here and help you from potentially making a mistake. Do not eat fatty foods, and don't go crazy on your bulk. You're a Running Back, right? Who the fuck needs a fat ass running back on there team? There is a limit to how much muscle you can gain in a period of time. What will extra fat do for you except slow you down and take time away from bulking (you will see yourself getting fat and you will want to lose it, that means weeks of losing fat and NOT adding LBM). Eat clean, eat at a calorie surplus and keep training. You won't gain MORE muscle by eating more calories, as long as you're 500 cals over your maintanance and eating clean you will be gaining maximum muscle and minimum fat, all eating junk food will do is change it to adding maximum muscle and maximum fat.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

03-10-2003, 07:39 AM	#50
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	What I do when I am pressed for time is just eat some oatmeal (raw/uncooked...about 1/2c.) and then drink the shake with just water. You could eat an apple and some strawberries and drink your shake if you don't have very much time.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-10-2003, 08:18 PM	#51
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	workout today i had to workout at home- and heres what i did,- bench press 3 sets, curls 3 sets, forearm curls 3 sets. it was kinda a light one cause i dont really ahve all the equipment here that's at the gym. anyways just figured id post- and the new whey is good stuff guys
	back for the first time....

03-11-2003, 12:18 PM	#52
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	im in school right now, but ill be doing deads, squats, and calf raises today. wish me luck
	back for the first time....

03-11-2003, 01:05 PM	#53
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Good luck, you are going to need it. I do deads with my back instead of my legs because I can't go as heavy on them if I have already killed myself doing squats. Putting them together in one workout is a no, no for me but I have seen it work for some......Good luck. (PS...have a bucket ready in case your lunch starts to come up on ya)
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-12-2003, 05:46 PM	#55
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	guilt sets in ive been eating perfect al week, and the tonight after school i went and blew it all on pizza and a pop. o well, we all screw up sometimes right?
	back for the first time....

03-12-2003, 05:47 PM	#56
RCfootball87 Rhino Join Date: Dec 2002 Location: Rockford, Illinois Posts: 1,303	hopefully it wont effect me that much since this is my off day from lifting with the new split.
	back for the first time....

03-12-2003, 07:02 PM	#57
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	I wouldn't be worried about it if I were you.......Sometimes pizza can do you good. Especially if you are bulking...enjoy it, don't feel bad about it.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book