Thread: Will I improve if...

Only YOU can decide if you will get stronger. It's all about effort and consistency. Your program looks a little intense and you might risk overtraining. Definitely make sure your diet and rest are in check. Good luck brother.

I'm going to go w/ consistency & diet first, and incrementally build up your weights. If you're fueling for your workouts and ensuring your form, you should see increases.

Something I wanted to know is are you trying to get stronger or bigger? I know plenty of 'nothing special' guys - like a decent body for a college kid / med school 23 yrs old, 6', 180 lb kid who is in med school, who pulls 600 lb DLs. I know muscle bound guys who can't do that.

For sports-specific training, definitely take the approach of plyos and usch to increase your burst energy. Did you know PLers have some of the best vertical jumps? They train for 1RM explosions, not 3 x 15 reps for a beach body.

stronger, to be a better football player

I'm going to agree w/ FitnessBlogger - you don't need to get in more than 1 bodypart / week - w/ the workouts you're doing:

Mon -upper body
Tues - Quads & core
Wed - off
Thurs - Hams & core
Fri - Sprints
Sat- arms
Sun -plyo

That could be a pretty intense week w/ only 1 day off. You could start out w/ that and see how you can handle it. Recovery is always so underrated. Doing too much you just exhaust yourself, stress your CNS and put your body in a perfect state to be injured. I kinda feel like suggesting you look at more of an Olympic lifting program. I don't know that you really need to do the chest/shoulder & arm days if you've got a complete Oly program because it is all so full-body / functionally correct - oriented, you're covering all the accessory work as part of it.

Juts googling, you might find stuff like this to help guide you:

Strength Training For Sport

Strength Training Programs for Hypertrophy, Power & Sport

Originally Posted by eaglesfan!

stronger, to be a better football player

So what position do you play, if at all??

Im planning on playing running-back/defensive abck

does running speed come with age? even if i weigh more 5 years from now?

Can I do bench squats instead of normal squats and get the same benefit?

bench squats put a lot of stress on the spine if you're handling even a moderate amount of weight. I steer clear of them. Regular old ATG squats are the best thing you can do to be a better athlete.

how long does it start for your muscles to grow after working out?

Looks good to me.
I've been doing box-jumps,hill sprints,sled-pulls,prowler after my lifting.
Usally lift hard for 455-60min and jump into polys.
With my wed being heavy bag training.
Im doing conditioning(ab's,push-ups,jump squats)for 50min in morning3x aweek.
With 2 mornings just bag training around 45min.
Got to eat for it and take it alittle easy on week-end(sunday=nothing)

Eat, and Eat the four basic muscle groups as well. Squats, Presses,Deads(and cleans) and Back. And do football drills.

Originally Posted by eaglesfan!

how long does it start for your muscles to grow after working out?

When it happens, it happens. There's not set timetable for it. Jeezz.

Is weed bad for muscle growth? smoking it after workouts.

Originally Posted by eaglesfan!

Is weed bad for muscle growth? smoking it after workouts.

it's not really bad or good. it depends how you use it. some say it decreases testosterone, increases estrogen etc. mostly b.s.

theres a good study/article here that should clear up any questions you have

Marijuana and Bodybuilding

yes you will just keep your form perfect and you will gain a lot