season jsut ended. time to pack on some lbs! any help?

vinceforheismen · 11-21-2006, 05:10 PM

in july i posted a thread about bulking up during football season but you guys said to wait till after the season, bc during the season i should focus on power and speed. well my season just ended and im going to be staying in the weightroom 3 to 4 times a week. so here's my workout. could you guys tell me what you think of it? i weigh 185 would like to be 210, 215 by next july. gives me a good 8 months to gain 25 lbs.. but would like to keep all my speed.

increse weight after each set.
monday:
flat bench: 4 sets of 8,6,4,2
incline: 3 sets of 8,8,6
either flys on a machine or cable cross overs: 3 sets of 8,6,4

shoulders: seated military press 4 sets of 8,6,4,2
flys: 3 sets of 8,6,4

triceps:
pulldowns: 4 sets of 10,8,6,4
dips: usually go for as many as i can do.. usually around 3 sets of 10 but on the third set i fail to do a complete 10.

wed:
legs:
sqauts: 4 sets of 10,8,6,4
deadlifts:4 sets of 10,8,6,4
sometimes lunges..
forearms: wrist curls: 3 sets as many reps as i can do...

fri:
back: barbell rows or dumbbell rows. usually switch every week just to mix things up. 4 sets of 8 reps
lat pull downs 4 sets 10,8,6,then max out on last rep.
pullups: 3 sets. try to do as many as i can. (same as dips)

biceps: curls 3 sets of 8,6,6 dumbbell or barbell.

i play defensive end and speed power and size are all good qualities of great d-ends. im 6'2 185 lbs bench-220 military-150 squat-305
Could anyone give me some pointers on how to improve my workout? any fellow d-ends here with some pointers? lol thanks!!!!

vinceforheismen · 11-21-2006, 05:12 PM

i take multi vit. my mom baught them from costco or somehting like that.. whey, and bulk cee. i take about 4 grams everyday. fish oil.

katt · 11-21-2006, 05:22 PM

Military press is the only thing you're doing for shoulders - why not put some front raises or side lateral raises with it?

You should post your diet in the appropriate section so you can get some imput

vinceforheismen · 11-21-2006, 05:55 PM

i didnt really know the name of the exersize so i put flys but i guess its called front raises. yeah i do them. thanks for the diet tip ill post it in a little

**CowPimp** · 11-21-2006, 09:03 PM

Quote:

Originally Posted by katt

Military press is the only thing you're doing for shoulders - why not put some front raises or side lateral raises with it?

You should post your diet in the appropriate section so you can get some imput

My opinion is that flat bench, incline bench, and overhead pressing is plenty for his anterior delts. If anything, I think the pressing/anterior dominant exercises need to be balanced out with a little more pulling. You are probably tired of seeing me suggest this, but I am tired of hearing about people's shoulder problems!

**P-funk** · 11-21-2006, 09:11 PM

plus he is trainign for football.....why would you do single joint exercises like that?

Stop trainign like a BBer if you want to be an athlete. Start working on strength and power. use a higher rep range for your strength work (6-8) if size is you goal....and eat.

Focus · 11-22-2006, 04:37 PM

I would forget about the cable flys... concentrate on going all out with the press movements on Monday's. As for the tricep pushdowns, 4 sets seems a bit too much. I would even say 3 sets is too much. Do the dips first, maxing out on those (or do your personal variation for the week) and then superset it with 1 set of pushdowns. If you really want to, take a few minutes after the superset and do one more good set of pushdowns. If you ask me though, I'd put in pushups over the pushdowns completely...
Ever do powercleans? Try picking that up, if you'd like. Explosive power on the field is a huge +.

Focus · 11-22-2006, 04:44 PM

For legs, I think the lunges are great. As a defensive end, the balance gained from lunges will only help mobility. Of course, keep the squats and the deadlifts, probably the two most functional football lifts.
For back, I don't see why you have such a strong emphasis on pullups/lat pulldown. Don't get my wrong, doing them are great, and I'm actually currently training for them, but for football, doing the motion 5+ times isn't the most beneficial time to be spending your workout, at least I'd say. If you got the DB rows goin, find a straight bar (t bar if the gym has one) and do pulls like that. Keep pullups, but no need to hit that motion so hard with your 4 sets of lat pulldown after that. Good mornings on back day will improve your leg day deadlifts... something to consider.

11-21-2006, 05:10 PM	#1
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	season jsut ended. time to pack on some lbs! any help? in july i posted a thread about bulking up during football season but you guys said to wait till after the season, bc during the season i should focus on power and speed. well my season just ended and im going to be staying in the weightroom 3 to 4 times a week. so here's my workout. could you guys tell me what you think of it? i weigh 185 would like to be 210, 215 by next july. gives me a good 8 months to gain 25 lbs.. but would like to keep all my speed. increse weight after each set. monday: flat bench: 4 sets of 8,6,4,2 incline: 3 sets of 8,8,6 either flys on a machine or cable cross overs: 3 sets of 8,6,4 shoulders: seated military press 4 sets of 8,6,4,2 flys: 3 sets of 8,6,4 triceps: pulldowns: 4 sets of 10,8,6,4 dips: usually go for as many as i can do.. usually around 3 sets of 10 but on the third set i fail to do a complete 10. wed: legs: sqauts: 4 sets of 10,8,6,4 deadlifts:4 sets of 10,8,6,4 sometimes lunges.. forearms: wrist curls: 3 sets as many reps as i can do... fri: back: barbell rows or dumbbell rows. usually switch every week just to mix things up. 4 sets of 8 reps lat pull downs 4 sets 10,8,6,then max out on last rep. pullups: 3 sets. try to do as many as i can. (same as dips) biceps: curls 3 sets of 8,6,6 dumbbell or barbell. i play defensive end and speed power and size are all good qualities of great d-ends. im 6'2 185 lbs bench-220 military-150 squat-305 Could anyone give me some pointers on how to improve my workout? any fellow d-ends here with some pointers? lol thanks!!!!

11-21-2006, 09:11 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	plus he is trainign for football.....why would you do single joint exercises like that? Stop trainign like a BBer if you want to be an athlete. Start working on strength and power. use a higher rep range for your strength work (6-8) if size is you goal....and eat.
	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

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11-21-2006, 05:12 PM	#2
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	i take multi vit. my mom baught them from costco or somehting like that.. whey, and bulk cee. i take about 4 grams everyday. fish oil.

11-21-2006, 05:22 PM	#3
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,115 Photos: 37	Military press is the only thing you're doing for shoulders - why not put some front raises or side lateral raises with it? You should post your diet in the appropriate section so you can get some imput

11-21-2006, 05:55 PM	#4
vinceforheismen Registered User Join Date: Jan 2006 Posts: 397	i didnt really know the name of the exersize so i put flys but i guess its called front raises. yeah i do them. thanks for the diet tip ill post it in a little

11-22-2006, 04:37 PM	#7
Focus Defense Join Date: Jul 2006 Location: USA Posts: 593	I would forget about the cable flys... concentrate on going all out with the press movements on Monday's. As for the tricep pushdowns, 4 sets seems a bit too much. I would even say 3 sets is too much. Do the dips first, maxing out on those (or do your personal variation for the week) and then superset it with 1 set of pushdowns. If you really want to, take a few minutes after the superset and do one more good set of pushdowns. If you ask me though, I'd put in pushups over the pushdowns completely... Ever do powercleans? Try picking that up, if you'd like. Explosive power on the field is a huge +.

11-22-2006, 04:44 PM	#8
Focus Defense Join Date: Jul 2006 Location: USA Posts: 593	For legs, I think the lunges are great. As a defensive end, the balance gained from lunges will only help mobility. Of course, keep the squats and the deadlifts, probably the two most functional football lifts. For back, I don't see why you have such a strong emphasis on pullups/lat pulldown. Don't get my wrong, doing them are great, and I'm actually currently training for them, but for football, doing the motion 5+ times isn't the most beneficial time to be spending your workout, at least I'd say. If you got the DB rows goin, find a straight bar (t bar if the gym has one) and do pulls like that. Keep pullups, but no need to hit that motion so hard with your 4 sets of lat pulldown after that. Good mornings on back day will improve your leg day deadlifts... something to consider.