Thread: strenght/power/mass routine

Unless you are doing low reps/few sets, eating a ton of food, or on gear that doesn't look like a strength/power/mass routine but more of an overtrain routine.

well i based it off a clemson football weight training program that basically condensed all that into 4 days a week. I thought it might be more beneficial to break it into 2 days on 1 off n 3 days on 2 off. Most sets will be very low rep range and will be eating a ton of food. Gear will come into play later down the road but as for now gear free. Also my first leg and chest day are heavy while my second ones will be lighter days with more concentration on exsplosivness

What are your current stats?

6''3 216 13bf% would like to get to 245 and around 10 percent bf although that isn't really that important i just need to be able to keep bf low enough to keep speed and quickness. Right now however im just worried about strength and mass. after i build on that ill incorporate speed/agility sessions

I don't believe you'll gain much strength or mass with that routine. IMO strength and mass are gained from a program of a few heavy compound movements and lots of food.
Your program looks to be more of a fitness routine to me but I'll let those with more experience in designing training programs make the suggestions.

Hey, I am starting to get back into football as well after a couple years off. I have gained 25 lbs and almost 100 lbs on my compound lifts by working out 4 days a week, 4-6 exercises per (focus on compound movements) and doing 4-8 reps. You can see my exact workouts here:
Sawyer's journal

Also make sure you are at a MAJOR caloric surplus. I gained all 25 pounds in the first three months of working out by eating like it was thanksgiving every meal...lol.

I know that some college teams like to do CRAZY volume workouts but I honestly disagree with this approach. What league are you planning on playing for? College or semi-pro?

Injuries ???? what type of injuries ? no open heart surgery or worse i hope ????

lol no no open heart surgery. ive torn my left pectorial a couple times and for some reason flat bench always does it. ive also torn my rotator cuff and broke my neck in 4 places. fun stuff pretty much screwed up my scholarships. so i just feel more comfortable with dbs opposed to barbells.

does anybody else think this is a little overkill even with proper nutrition? I'm considering doing a routine with less exercises for a couple months and saving this for gear or does it look alright to give this a go right away