Help Needed....

[michael_s1988]

Ok im trying to get as strong as i can as fast as i can...i kno its not goin to come in a week...but i need some tips...good workouts and a good running program...some can someone help me...

i want to get stronger and faster so i can try and walk on to a college...maybe a d2 or d1...

heres my workout as of last 3 weeks..

mon:
bench
incline
machine pull downs...(dont know the exact name)
head crushers(so they r called in m&f)
dumbell bench
e-z bar curls

tues:
squats
cleans
leg raises
(thats all i really do since lower body is usually more intense for me n i have a 50 min limit)

thurs:
big 4 (shrug,clean,fee standing squat, press)
dead lift
low weight bench
and maybe a few dumbbell lifts

i know its not much but i have only a 50 min limit to workout since i go when im done with my classes which is 6th period..i have to be out the wieght room by 7th period b/c football off season is in there...

but i need help with a better workout schedule and a good running program to get me faster...ima throw in a day to jus go run the track n need some tips to get faster...

also im looking for some good supplements...i seem to be real tired and lazy when i start working out...also i dont seem to get sore at all...im not sure if thats a problem...

 

[kidbodybilder]

some good sups to stat are whey protean and createan mono and a good multi but thell olny help if u got ur dite in check there not magic

 

[Duncans Donuts]

50 minutes is more than enough time. 3 times a week is just about perfect.


Focus on: deadlifts, squats, military press, bench press, pullups. you seem interested in cleans (if so, make sure you're doing them right, and do them first. if you do a clean when you're physically exhausted you can fuck yourself up).

Focus on your intensity. Change up variables. If you want to get "strong" go for 4-6 reps. My philosophy on sets is no more than 3 for an exercise (and I do very few exercises).

 

[kidbodybilder]

ya compond movments are best esphaly when you olny have 50 min

 

[michael_s1988]

50 minutes is more than enough time. 3 times a week is just about perfect.


Focus on: deadlifts, squats, military press, bench press, pullups. you seem interested in cleans (if so, make sure you're doing them right, and do them first. if you do a clean when you're physically exhausted you can fuck yourself up).

Focus on your intensity. Change up variables. If you want to get "strong" go for 4-6 reps. My philosophy on sets is no more than 3 for an exercise (and I do very few exercises).

yuh i can do em pretty good starting from my thighs....i cant do it from the ground...yuh cleans get me tired pretty quick.,..i try n do 6....but at bout 5 im dyin iin the forearms

 

[michael_s1988]

ya compond movments are best esphaly when you olny have 50 min

which is>???

 

[slip]

multi joint movements like bench, squat, dead, chin up etc.

isolation exercises are bicep curls, skullcrushers, where only 1 joint moves.

 

[michael_s1988]

How Bout Some Running Exercises?..

Im Want To Improve My Speed...n E Tips?

 

[kidbodybilder]

just run and lose weight and geting faster will flow

 

[michael_s1988]

i dont wanna loose weight...

 

[linebacker54]

do build ups (sprints)
start with 10 yds. then 20 etc. until you get to 50 and then work back down