3- day routine for massive gains!

[Kenny Croxdale]

but you wrote that 2 deadlift variations per week are too much...

Yes, I did.

Regular Deadlift work the hamstrings, as well.

The hamstrings contribute to getting out of the hole in a deadlift.

Deadlift 5 Plates Like a Champion | Wannabebig

Contreras does a nice job of breaking down the deadlift and hamstring involvement and exercises for them.

Kenny Croxdale

 

[Kenny Croxdale]

Are football coaches not knowledgeable?

Footballs coaches have a limited knowledge of strength training. I worked with enough of them to see that.

It's not their fault. They put in countless hours working with football and then they are required to pull double duty as a strength coach.

Their knowledge is in football, not strength training.

Strength training is more like a part time job that they have little interest in.

A football coach is knowledgeable about football but has a very limited knowledge of strength training.

Kenny Croxdale

 

[hypo_glycemic]

Footballs coaches have a limited knowledge of strength training. I worked with enough of them to see that.

It's not their fault. They put in countless hours working with football and then they are required to pull double duty as a strength coach.

Their knowledge is in football, not strength training.

Strength training is more like a part time job that they have little interest in.

A football coach is knowledgeable about football but has a very limited knowledge of strength training.

Kenny Croxdale

That's a opinion. This football coach grew up around the NPC/IFBB for 24 years and has trained and coached some of the best athletes in both divisions.

Guys like you are very closed minded people who think their way works and theres no other way to train. If you were the "professional" you see to be, then I think you need to equate competitive bodybuilding and put your ego in your back pocket , Kenny

 

[Kenny Croxdale]

That's a opinion. This football coach grew up around the NPC/IFBB for 24 years and has trained and coached some of the best athletes in both divisions.

So, your a football coach with a better understanding of how things work. However, the problem is that your the exception to the rule when it comes to football coaches.

Guys like you are very closed minded people who think their way works and theres no other way to train.

It is an intolernce to those who claim to be experts and perpetuate misinformation. So yes, I am close minded ignorance.

If you were the "professional" you see to be, then I think you need to equate competitive bodybuilding and put your ego in your back pocket , Kenny

You really need to do your homework on several fronts.

Kenny Croxdale

 

[hypo_glycemic]

So, your a football coach with a better understanding of how things work. However, the problem is that your the exception to the rule when it comes to football coaches.



It is an intolernce to those who claim to be experts and perpetuate misinformation. So yes, I am close minded ignorance.



You really need to do your homework on several fronts.

Kenny Croxdale

I'm not like most high school coaches when it comes to strength training and plyo insertion .. No.
This is about how you said leg extensions are a waste of time?
Then, blasted me with football coaches don't know? Also, thinking your way works for everybody- when in fact- different angels, training styles etc.. work completely different for different body types!
Go ask every NPC/ IFBB athlete in here and they would tell you they are not a "waste"!!

 

[fufu]

The routine is suitable for every natural trainee who wants to bulk and add serious mass.


MONDAY:

Squats 5x5-10
Leg Extensions: 3x15
Stiff leg Deads 4x10 (plates under toes)
Standing Calf Raise 4x10

WED:

Incline DB Press 4x6-10
Weighted Dips 4x6-10
Seated BB Press 3x6
Seated DB Press 2x8-10
EZ bar Skullcrushers 4x6-10

FRI:

Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12



Sets listed are working sets. Use at least 3-4 warm up sets for the first exercise for each bodypart and at
least 1 warm up set for each subsequent exercise for that bodypart. Use the same weight on all working sets. Once you can hit the upper rep range specified for every set of an exercise, increase weights slightly for next time and try again. After 6 weeks, do a deload working with 80% of your max weights for one week and do not take any set to failure.

Rest times can vary between sets. Take as much time as you need to recover and refocus for your next set.
Obviously something like heavy squats will take more time (3-5 minutes) than something like curls (1-2
minutes)

I see no mention of eating a lot here.

 

[fufu]

I'm not like most high school coaches when it comes to strength training and plyo insertion .. No.
This is about how you said leg extensions are a waste of time?
Then, blasted me with football coaches don't know? Also, thinking your way works for everybody- when in fact- different angels, training styles etc.. work completely different for different body types!
Go ask every NPC/ IFBB athlete in here and they would tell you they are not a "waste"!!

Why would you train a football player like a body builder?

From what I've heard from good S&C coaches, they find the leg extensions, for most athletes, a waste of time and a great way to encourage degenerative changes in the knee.

Do you really think the knee/lower extremity was made to accommodate force in such a way? The leg extension from a bio mechanical perspective is not very efficient. Gym training for athletes is about strengthening and grooving healthy and efficient motor patterns. Leg extensions are inefficient and waste the work capacity of the knee joint, you're better offing taxing the knee in a more beneficial manner. Athletes need to develop kinetic chain strength, and the leg extension does not fall in the avenue of normal athletic function.

 

[mooner]

good read.

 

[hypo_glycemic]

Why would you train a football player like a body builder?

From what I've heard from good S&C coaches, they find the leg extensions, for most athletes, a waste of time and a great way to encourage degenerative changes in the knee.

Do you really think the knee/lower extremity was made to accommodate force in such a way? The leg extension from a bio mechanical perspective is not very efficient. Gym training for athletes is about strengthening and grooving healthy and efficient motor patterns. Leg extensions are inefficient and waste the work capacity of the knee joint, you're better offing taxing the knee in a more beneficial manner. Athletes need to develop kinetic chain strength, and the leg extension does not fall in the avenue of normal athletic function.

I'm a defensive coach. I'm not the trainer for our kids. However, since I train and compete, a lot of players come up to me for nutritional advice-and some lifting.

The argument I make for quads and leg extensions, is you can't get that insane sweep and feathered striations without and extension of the quad. Go ask every pro or amateur in here.. Please??

I know what athletes need as far as training brother. I played football in high school, college, and semi-pro. I understand the full spectrum of training what for what sport.. I'm not quite sure why you continue to argue a mixed bag with a bunch of stuff that your all over the board with ?

 

[hypo_glycemic]

^^ And not do be disrespectful bro, but by looking at your quads in your pic, you need to start doing extensions.... If I would of looked at pics before, I wouldn't of had this debate!!

 

[luka5z]

I see no mention of eating a lot here.

3600 kcal every day. 250g protein, 400g carbs, rest is fat.

 

[Kenny Croxdale]

I'm not like most high school coaches when it comes to strength training and plyo insertion .. No.
This is about how you said leg extensions are a waste of time?
Then, blasted me with football coaches don't know? Also, thinking your way works for everybody- when in fact- different angels, training styles etc.. work completely different for different body types!
Go ask every NPC/ IFBB athlete in here and they would tell you they are not a "waste"!!

Leg extensions are a waste of time. You are right. I believe that I did say that. Hmmm, let me think about it for a minute...mmm, yea they are a waste of time.

Kenny Croxdale

 

[fufu]

I'm a defensive coach. I'm not the trainer for our kids. However, since I train and compete, a lot of players come up to me for nutritional advice-and some lifting.

The argument I make for quads and leg extensions, is you can't get that insane sweep and feathered striations without and extension of the quad. Go ask every pro or amateur in here.. Please??

I know what athletes need as far as training brother. I played football in high school, college, and semi-pro. I understand the full spectrum of training what for what sport.. I'm not quite sure why you continue to argue a mixed bag with a bunch of stuff that your all over the board with ?

^^ And not do be disrespectful bro, but by looking at your quads in your pic, you need to start doing extensions.... If I would of looked at pics before, I wouldn't of had this debate!!

My question still remains, why would an athlete need to do leg extensions? They don't need an "insane quad sweep" they need athletic ability. I'm not talking about body building at all on this one.

"I'm not quite sure why you continue to argue a mixed bag with a bunch of stuff that your all over the board with ?"

Not sure what this means, or if you have me confused with someone else. I post for fun, and a forum is about different people giving different opinions. It is fine we disagree, I like to debate on things that I think matter. I don't think athletes should be doing leg extensions, and I posted clear reasons why. If you think my reasoning is invalid, tell me why. Otherwise this is a pissing contest.

BTW, the pictures of my own body have no relation to the validity of my points. Look at some of the best sports performance coaches out there. Mike Boyle, Dr. Stuart McGill, they are skinny nerd looking guys, yet are miles ahead of 99% of people in the sport training world.

 

[Powermaster]

Leg extensions are a waste of time. You are right. I believe that I did say that. Hmmm, let me think about it for a minute...mmm, yea they are a waste of time.

Kenny Croxdale

Not too great for the knees either!

 

[luka5z]

fresh news! i will probably also make it to a gym on tuesday. so in that case would this be better:






MONDAY: Squats 5x5-10
Leg Extensions: 3x15
Walking lunges 3x10-12
Stiff leg Deads 4x10


TUESDAY: Incline DB Press 4x6-10
Weighted Dips 4x6-10
Incline Fly 4x6-10
Cambered bar Skullcrushers 4x6-10


THURSDAY: Weighted Chins 3x4-6
BB Rows 3x6-8
Deadlifts 3x8-10
Cable rows 3x10-12
BB Curl 4x8-12


FRIDAY: Seated BB Press 3x6
Seated DB Press 2x8-10
Leaning laterals 2x8-10
Shrugs 2x8-10
Standing Calf Raise 4x12



























?

 

[hypo_glycemic]

My question still remains, why would an athlete need to do leg extensions? They don't need an "insane quad sweep" they need athletic ability. I'm not talking about body building at all on this one.

"I'm not quite sure why you continue to argue a mixed bag with a bunch of stuff that your all over the board with ?"

Not sure what this means, or if you have me confused with someone else. I post for fun, and a forum is about different people giving different opinions. It is fine we disagree, I like to debate on things that I think matter. I don't think athletes should be doing leg extensions, and I posted clear reasons why. If you think my reasoning is invalid, tell me why. Otherwise this is a pissing contest.

BTW, the pictures of my own body have no relation to the validity of my points. Look at some of the best sports performance coaches out there. Mike Boyle, Dr. Stuart McGill, they are skinny nerd looking guys, yet are miles ahead of 99% of people in the sport training world.

Were talking about competing here. I'm claiming you need leg extensions. Not that I'm a sports trainer for the team I coach.,Your getting confused!! You have no validity for any people that agree you don't need leg extensions dude? Wtf are you continuing for. Game over.. Go try and make your case w/ anybody who trains without doing ext's ..

 

[fufu]

Were talking about competing here. I'm claiming you need leg extensions. Not that I'm a sports trainer for the team I coach.,Your getting confused!! You have no validity for any people that agree you don't need leg extensions dude? Wtf are you continuing for. Game over.. Go try and make your case w/ anybody who trains without doing ext's ..

Continuing on? I made two posts. Yeah I was confused, I thought you were asserting athletes should be doing leg extensions, which I disagree with. So, I my made my point.

 

[DIVINITUS]

In rehab sessions, "Quad Sets" are an effective tool. However, that's it.

Actually, after my ACL reconstruction, my physical therapist and surgeon told me to stay away from leg extentions for at least one year, and if I never did them again it would be a good thing!