I Need Help

[TW12T3D]

ALRIGHT ... FIRST OFF I'M AN 18 YEAR OLD MALE ... I'M 6 FOOT 7 INCHES TALL ... AND ABOUT 300 POUNDS ...

MY INTENTIONS ARE TO PLAY LEFT DEFENSIVE END NEXT FALL FOR A LOCAL UNIVERSITY ... I NEED STRENGTH AND SPEED ... I AM TRYING TO LOSE ABOUT 20 - 30 POUNDS OF FAT AND GAIN AT LEAST 20 - 30 POUNDS OF MUSCLE BACK ... I WANT MY WEIGHT ABOUT THE SAME ... I DON'T CARE ABOUT BULK OR CUTS ... I'M NOT TRYING TO WIN A BEAUTY PAGEANT I'M TRYING TO GET STRONG AND FAST...

NOW ... I DON'T EVEN KNOW WHERE TO START ... I CURRENTLY LIFT WEIGHTS ... BUT I'M ALL OVER THE PLACE ... I'M PROBABLY HURTING MYSELF ...


I USUALLY LIFT EVERYDAY ... AND MY NORMAL WORKOUT CONSISTS OF

HORIZONTAL LEG PRESS ...10 SETS ... 25 REPS OF 500 POUNDS ... EVERYBODY SAYS IT'S TOO MUCH BUT IT DOES NOTHING ANYMORE ... MAYBE TIME TO STEP THE WEIGHT UP?

LATERAL PULL ... 3 SETS ... 20 REPS OF 120 POUNDS ... N ROTATION FRONT BACK FRONT BACK

CHEST FLY ... 3 SETS ... 20 REPS OF 100 POUNDS

MILITARY PRESS ... 3 SETS ... 20 REPS OF 150 POUNDS

SINGLE HAND CURLS ... 3 SETS ... 20 REPS OF 35 POUNDS EACH

WALK/JOG ... 5 MILES ... EVERYDAY ... < I ALWAYS DO THAT

AND THERE YOU HAVE IT ... IT REALLY SUCKS ... AND I HAVE NO IDEA WHAT I SHOULD B DOING TO REACH MY INTENTIONS ... SOMEBODY PLEASE HELP ME WITH A BASIC WORKOUT PLAN AN POSSIBLY A ROUND ABOUT DIET THAT WOULD HELP WITH MY GOAL ... I WOULD REALLY APPRECIATE IT SOMEBODY COULD TAKE A FEW MINUTES OF THERE TIME AND GIVE ME SOME POINTERS ... THANKS

 

[GFR]

For football you need a basic power lifting type workout.

1.Bench press: 5x6, incline dumbell press 3x6, military press 4x6, upright rows 3x8, skull crushers 3x6

2. rest

3.squat: 5x6, lunges 3x12, hamstring curls 4x8, calfs 4x12

4.Rest

5.Dead lift: 4x6, db rows 4x6, pullups 3x 8, Hammer curls 3x8

6.rest

7. repeat cycle

 

[TW12T3D]

WHEN IT COMES TO TERMS I HAVE NO IDEA YET ... WHAT DOES THIS MEAN ... *5x6* ... I KNOW IM SLOW ... BEAR WITH ME LOL ... AND HOW MANY TIME SHOULD I REPEAT THE CYCLE ... ALSO IS THIS EVERYDAY OR WHAT????

 

[GFR]

WHEN IT COMES TO TERMS I HAVE NO IDEA YET ... WHAT DOES THIS MEAN ... *5x6* ... I KNOW IM SLOW ... BEAR WITH ME LOL ... AND HOW MANY TIME SHOULD I REPEAT THE CYCLE ... ALSO IS THIS EVERYDAY OR WHAT????

5x6...............five sets of 6 reps...

 

[TW12T3D]

Oooooooooooo Okay ... Considering My Size What Weights Would U Recommend Or Estimate For Each Of Those Exercises So I Can Have A General Idea ... THE AMOUNT OF WEIGHT SHOULD B AS HEAVY AS I CAN DO FOR THOSE REPS CORRECT ... And Should I Do This Everyday Or What???

 

[GFR]

Oooooooooooo Okay ... Considering My Size What Weights Would U Recommend Or Estimate For Each Of Those Exercises So I Can Have A General Idea ... THE AMOUNT OF WEIGHT SHOULD B AS HEAVY AS I CAN DO FOR THOSE REPS CORRECT ... And Should I Do This Everyday Or What???

I cant tell yopu what weights to use, you have to just figure that out as you go.


Lets say you can bench 185 for 8 reps and you fail on the 9th rep..
that might be a good weight for doing 5 sets of 6.

 

[TW12T3D]

I cant tell yopu what weights to use, you have to just figure that out as you go.


Lets say you can bench 185 for 8 reps and you fail on the 9th rep..
that might be a good weight for doing 5 sets of 6.

OOO I C ... SO ALWAYS DO JUST ENOUGH TO WEAR U DOWN ... NOTHING THAT WILL KILL U AN NOTHING TO EASY ... SOMETHING THAT IS SOMEWHERE N THE MIDDLE ... AND HOW MANY TIMES SHOULD I REPEAT THIS IN ONE WORKOUT ??? ... AND HOW MANY TIME SHOULD I DO IT A WEEK ... IS IT SAFE TO DO EVERYDAY???

 

[GFR]

OOO I C ... SO ALWAYS DO JUST ENOUGH TO WEAR U DOWN ... NOTHING THAT WILL KILL U AN NOTHING TO EASY ... SOMETHING THAT IS SOMEWHERE N THE MIDDLE ... AND HOW MANY TIMES SHOULD I REPEAT THIS IN ONE WORKOUT ??? ... AND HOW MANY TIME SHOULD I DO IT A WEEK ... IS IT SAFE TO DO EVERYDAY???

Monday 1.Bench press: 5x6, incline dumbell press 3x6, military press 4x6, upright rows 3x8, skull crushers 3x6

Tuesday 2. rest

Wednesday 3.squat: 5x6, lunges 3x12, hamstring curls 4x8, calfs 4x12

Thursday 4.Rest

Friday 5.Dead lift: 4x6, db rows 4x6, pullups 3x 8, Hammer curls 3x8

Saturday 6.rest

Sunday 7. repeat cycle

 

[TW12T3D]

Monday 1.Bench press: 5x6, incline dumbell press 3x6, military press 4x6, upright rows 3x8, skull crushers 3x6

Tuesday 2. rest

Wednesday 3.squat: 5x6, lunges 3x12, hamstring curls 4x8, calfs 4x12

Thursday 4.Rest

Friday 5.Dead lift: 4x6, db rows 4x6, pullups 3x 8, Hammer curls 3x8

Saturday 6.rest

Sunday 7. repeat cycle

OOOOOOOOOOOOOOOOOOOOOOO ... ROTFL ... DAMN IM SLOW ... ... SUCH SHORT WORKOUTS WILL BUILD ME UP ??? THEN AGAIN I GUESS IT'S NOT ABOUT THE LENGTH OF UR LIFT IT'S ABOUT WHAT U DO DURING UR LIFT ... SHOULD I CONTINUE THE 5 MILES EVERYDAY ALSO??? ... I APPRECIATE ALL UR HELP

 

[MyK]

here the first thing you need to know!





TURN THE FUKKIN CAPS OFF. ITS REALLY ANOYING TYRING TO READ WHEN ALL THE LETTERS ARE IN CAPS!!!

 

[TW12T3D]

here the first thing you need to know!





TURN THE FUKKIN CAPS OFF. ITS REALLY ANOYING TYRING TO READ WHEN ALL THE LETTERS ARE IN CAPS!!!

sorry i feel abused now

 

[MyK]

sorry i feel abused now

Its OK, no hard feelings, here does this make you feel better??

 

[TW12T3D]

Its OK, no hard feelings, here does this make you feel better??

It would have been better if you sent me tha real one But that'll do No hard feelins what so ever ...

 

[buildingup]

no hard feelings, but something is definately hard over here!

 

[TW12T3D]

no hard feelings, but something is definately hard over here!

get ur own clip to get a hard on to ... leave my forum before anything goes down! ... j/k lol

 

[chronic]

made me feel better i wuz kinda suprised you didnt have any squats or deadlifts in your workout concidering your a football playa

 

[TW12T3D]

made me feel better i wuz kinda suprised you didnt have any squats or deadlifts in your workout concidering your a football playa

I always assumed that squats and leg presses reaped the same benifit ... BUT ... after joining this site and reading up ... i relize they are on 2 whole different levels ... squats workso many muscles ... yeah squats are definitly going to be part of todays workout plan ... and from here on out

 

[CowPimp]

If you're training for football then you need movements that train your body as a unit. There are many things you can do in addition to your standard compound movements: squats, deadlifts, good mornings, flat pressing, overhead pressing, rowing, pullups, etc. You should definitely look into olympic lifting and other total body movements like overhead squats, turkish getups, pushing around cars, etc.

I also think plyometrics are very valuable to a sports-oriented training program.