Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Topic started by: Football on January 25, 2006, 11:57:19 AM
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I am in high school still. I am 5'11'' 160. I want to be around 200lbs by next football season. Is that possible?
I lift 6 days a week.
I just want to know what I can do to get Big. Is there any supplements I should buy? what brand of protien should i buy?
I take these supplements:
N02
and CE2.
and Probolic sr
and 100 % whey protien.
Is there any supplements that will make me get bigger. I already have quite some muscel mass on me, but I am far from being "ripped".
should I just concentrate on power lifting?
Is there any foods I should be eating that will help me gain alot of weight, but still be healthy?
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Be patient and put all the core excersises in your routine and eat....in high school i wanted to be big more than anything and I spent soo much money on products because i thought they would work miracles! When i finally listened to what the older guys were telling me it only took protein,creatine and glutamine and lots of food +time. If you work hard this year and do everything right, i think its perfectly capable for someone young just starting to train to get crazy gains! good luck man!
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thanks, should I be powerlifting?
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do you know a good work out plan I should go by? How many reps should I be doing?
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Ya, core exercises divided into either a 2 or 3 day split done twice weekly:
-Box squats
-Benches
-Chins, pullovers or rows
-Curls
-Dips or lying extensions
-Military presses
-Clean & Jerk
Each muscle twice weekly. After warmup, 4 sets per exercise, reps 6-8 range. Go to failure on most or all sets, keep trying to increase reps and weight.
6 meals a day or 3 meals + 3 protein powder in liquid drinks a day. Buy a good protein powder in bulk.
You'll gain good muscle weight if you keep increasing the weights.
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this is where I think you need to plug away....For awhile I would do 4 day split 2 on one off 2 on one off. then after a while i wanted to focus on each body part on its own so I would do 3 on one off 2 on one off. right now my work out plan looks like this.
Mon-chest/abs
tues-Arms (tris/bis) heavy straight sets
Wed-Legs
thurs-shoulders
Fri-Back
Sat-Arms(light,supersets)
Sun-off
My workouts are always different but they are structured basically the same....i warm up, then my first working set is a wieght i can do for 10-12 reps then i increase the weight and go for as many reps as i can but my heavy sets usually fall in the 6-8 rep range. I usually do 4 sets for each excersise on large body parts and 3 for smaller ones.
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Dude at your age you got enough hormones going through your body to get big. Just eat healthy. Nothing but chicken breasts. Tell mommy to buy abag full, learn how to cook them at eat them as much as you can. Take food with you to school to snack on during the day. Eat Eat and Eat.
Gain 10-15 pounds a year of pure muscle. Squat like a mofo, Clean, deadlift. All that s**t
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Dude at your age you got enough hormones going through your body to get big. Just eat healthy. Nothing but chicken breasts. Tell mommy to buy abag full, learn how to cook them at eat them as much as you can. Take food with you to school to snack on during the day. Eat Eat and Eat.
Gain 10-15 pounds a year of pure muscle. Squat like a mofo, Clean, deadlift. All that s**t
there ya go
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Dude at your age you got enough hormones going through your body to get big. Just eat healthy. Nothing but chicken breasts. Tell mommy to buy abag full, learn how to cook them at eat them as much as you can. Take food with you to school to snack on during the day. Eat Eat and Eat.
Gain 10-15 pounds a year of pure muscle. Squat like a mofo, Clean, deadlift. All that s**t
Peanut Butter and Jelly sandwiches. Calories are good too.
You don't need CEE or NO2, those products are expensive and beyond your goals. As a football player, you're really not trying to be ripped so much as you're trying to be heavy and strong while retaining quickness, explosiveness, and agility. For this reason, you could probably put on 20 lbs by august. Powerlifting, to a degree, is the way to go. Squats, Cleans, Benches supplemented with lots of incline benches and plyometric work, functional training (and probably arms since i'm sure you want jacked arms). I don't have a specific routine planned out but could probably make one up pretty quickly. Doesn't your school have a routine for the football players to follow? Usually these are pretty decent.
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well, we havent started team lifting yet. I have access to the weigth room, with my baseball coach. He just made a workout plan. It will prolly work
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what supplements should I get?
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Dude at your age you got enough hormones going through your body to get big. Just eat healthy. Nothing but chicken breasts. Tell mommy to buy abag full, learn how to cook them at eat them as much as you can. Take food with you to school to snack on during the day. Eat Eat and Eat.
Gain 10-15 pounds a year of pure muscle. Squat like a mofo, Clean, deadlift. All that s**t
Amen! ;D
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At 16 I was doing fairly well playing varsity football but I knew I needed to increase my weight and strength for my final year of High school ball. I started at 175 lbs at 5'10. I just fooled around with weights before that, nothing of a serious nature or planned out workouts. That summer a program of Squats (20 reps...sometimes 25-30 reps..heavy forced breathing), BB rows & BP's were done three times a week. Always a set of pullovers after the heavy breathing squats. The program lasted 6 weeks and I gained a little over 30 lbs, with my waist about a 1/2" smaller than when I begun. My chest increased a little over 4". I did have an advantage in that I'm a easy gainer, with a large bone frame even than and there were usually two very large gentlmen pushing me through each training session. Always added more weight, even if was only 1 1/4 plate each side of the bar. After the weight gain I took a week off and than began working in a power rack, being concerned with power cleans, rack pulls, DL's, jerk presses, squats, etc. Was working towards strength and quickness/speed for the coming season. I kepted working out once or twice a week during football season and weighted around 215 or so at out last game. My first year of college I was about 230, in good muscular shape.
I drank a gallon of milk every day, adding dry milk powder and raw eggs in a blender. Also added a pint of ice cream from time to time. Trick is to sip those milk drinks through out the day rather than chug-a-lugging them at one time. Even put cottage cheese (taste like buttermilk) or tuna (taste like fish) in water and mixed in a blender on occasion. I can honestly say that at my first day back in school some people I've known most of mt life walked pass me ...did not know it was me because of the size gain.
Football might consider going on a short but intense lifting program with the attention on heavy compound lifting exercises like the breathing squat, rows, cleans, dips, SLDL's, etc. for a muscular weight gain. Probably three time a week or at the least, twice a week. You have the whole half of this year to get ready for some serious stuff next season. As far as supplements go, most young guy's your age do not need them no matter how their hyped in all those make believe muscle magazines. Good whole foods can give you those magic gains your after if you combined them with workouts taken with serious intent. Good Luck.
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I am in high school still. I am 5'11'' 160. I want to be around 200lbs by next football season. Is that possible?
I lift 6 days a week.
I just want to know what I can do to get Big. Is there any supplements I should buy? what brand of protien should i buy?
I take these supplements:
N02
and CE2.
and Probolic sr
and 100 % whey protien.
Is there any supplements that will make me get bigger. I already have quite some muscel mass on me, but I am far from being "ripped".
should I just concentrate on power lifting?
Is there any foods I should be eating that will help me gain alot of weight, but still be healthy?
Lifting 6 days a week you may overtrain in my opinion. I would think a powerlifting type routine would be superior to a more conventional bodybuilding routine.
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At 16 I was doing fairly well playing varsity football but I knew I needed to increase my weight and strength for my final year of High school ball. I started at 175 lbs at 5'10. I just fooled around with weights before that, nothing of a serious nature or planned out workouts. That summer a program of Squats (20 reps...sometimes 25-30 reps..heavy forced breathing), BB rows & BP's were done three times a week. Always a set of pullovers after the heavy breathing squats. The program lasted 6 weeks and I gained a little over 30 lbs, with my waist about a 1/2" smaller than when I begun. My chest increased a little over 4". I did have an advantage in that I'm a easy gainer, with a large bone frame even than and there were usually two very large gentlmen pushing me through each training session. Always added more weight, even if was only 1 1/4 plate each side of the bar. After the weight gain I took a week off and than began working in a power rack, being concerned with power cleans, rack pulls, DL's, jerk presses, squats, etc. Was working towards strength and quickness/speed for the coming season. I kepted working out once or twice a week during football season and weighted around 215 or so at out last game. My first year of college I was about 230, in good muscular shape.
I drank a gallon of milk every day, adding dry milk powder and raw eggs in a blender. Also added a pint of ice cream from time to time. Trick is to sip those milk drinks through out the day rather than chug-a-lugging them at one time. Even put cottage cheese (taste like buttermilk) or tuna (taste like fish) in water and mixed in a blender on occasion. I can honestly say that at my first day back in school some people I've known most of mt life walked pass me ...did not know it was me because of the size gain.
Football might consider going on a short but intense lifting program with the attention on heavy compound lifting exercises like the breathing squat, rows, cleans, dips, SLDL's, etc. for a muscular weight gain. Probably three time a week or at the least, twice a week. You have the whole half of this year to get ready for some serious stuff next season. As far as supplements go, most young guy's your age do not need them no matter how their hyped in all those make believe muscle magazines. Good whole foods can give you those magic gains your after if you combined them with workouts taken with serious intent. Good Luck.
wow. Thanks
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At 16 I was doing fairly well playing varsity football but I knew I needed to increase my weight and strength for my final year of High school ball. I started at 175 lbs at 5'10. I just fooled around with weights before that, nothing of a serious nature or planned out workouts. That summer a program of Squats (20 reps...sometimes 25-30 reps..heavy forced breathing), BB rows & BP's were done three times a week. Always a set of pullovers after the heavy breathing squats. The program lasted 6 weeks and I gained a little over 30 lbs, with my waist about a 1/2" smaller than when I begun. My chest increased a little over 4". I did have an advantage in that I'm a easy gainer, with a large bone frame even than and there were usually two very large gentlmen pushing me through each training session. Always added more weight, even if was only 1 1/4 plate each side of the bar. After the weight gain I took a week off and than began working in a power rack, being concerned with power cleans, rack pulls, DL's, jerk presses, squats, etc. Was working towards strength and quickness/speed for the coming season. I kepted working out once or twice a week during football season and weighted around 215 or so at out last game. My first year of college I was about 230, in good muscular shape.
I drank a gallon of milk every day, adding dry milk powder and raw eggs in a blender. Also added a pint of ice cream from time to time. Trick is to sip those milk drinks through out the day rather than chug-a-lugging them at one time. Even put cottage cheese (taste like buttermilk) or tuna (taste like fish) in water and mixed in a blender on occasion. I can honestly say that at my first day back in school some people I've known most of mt life walked pass me ...did not know it was me because of the size gain.
Football might consider going on a short but intense lifting program with the attention on heavy compound lifting exercises like the breathing squat, rows, cleans, dips, SLDL's, etc. for a muscular weight gain. Probably three time a week or at the least, twice a week. You have the whole half of this year to get ready for some serious stuff next season. As far as supplements go, most young guy's your age do not need them no matter how their hyped in all those make believe muscle magazines. Good whole foods can give you those magic gains your after if you combined them with workouts taken with serious intent. Good Luck.
haha, how did i know the most extensive advice would come from you? good, as usual.
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thanks, should I be powerlifting?
For football yes... you need to be explosive... Try alot of clapping pushups and what not.. I know it sounds stupid.. I cant think of the name of it right now, but it will def help... Well depends, what position you play too...
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This program is for offseason strength only.
As the season gets closer you want to start adding a plyo program in addition to your weight training program for example, you might want to superset squats w/box jumps or split squats w/jump squats...thats just an example but start with this...
http://sportspecific.com/members/programs/footballprooff.pdf
Don't expect to gain 40lbs before next season your conditioning and speed and agility has to keep up with your strength and size, so gaining too fast will only slow you down and you will be suseptable to injury and if your injured you ain't worth a crap and risk getting cut.
Your food intake should be high in carbs, medium in protein. A good recovery drink and your set.
It's not finished but....www.joelocalpt.co m
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Yes, thats exactly what I was trying to say, but not in so many words.
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Another thing,
drop the supps. Your still in highschool, that makes you 17/18? Make sure you spend a serious amount of time on lifting weight, and make sure you eat enough.
Training multiple times a week raises your metabolism, what makes it possible to eat almost everything and I don't mean shit like candybars and potatochips.
BTW, is lifting weights not a part of football?
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that's a lot of money for those supplements. if you wanna be 200 pounds your key will be to eat. get 2 grams of protein per bodypound per day. as far as the rest of the food, eat everything... also buy a little fiber powder to put in your protein shake. tust me. if you dont you might have toilet issues. all supplements exept protein are over-rated. glutamine i guess is okay. i've made all my best gains on only protein. Another thing to get that testosterone going is eggs. lots of eggs and beef. save the money from those supplements and buy a george foreman grill. eat 93/7 ground beef with cheese once a day. add cheese, it might as well taste good. as far as the routine, don't over-do it. working out 6 times a day at your weight and age is too much. you'll be wrecked and always tired not to mention sore. don't exeed 12 sets for a bodypart. Another good thing you can do is to do your powerlifting exercises (squats, deadlifts, heavy flat bench) every other week. if you're doing deadlifts this week, next week do something different for back like a lot of rows and pull ups. higher reps give size and lower reps give strength. of course you will not continue to gain size if you dont increase strength because you won't be able to increase the workload. so if you're doing squats for legs one week the next week do something else with higher rep. Bar dips are great for chest too. you can have your main exercise be that one week and bench the other week. For example you look at your workout week. You say okay this week is heavy chest, light back, heavy legs. like that. there's no one way to do things but this is what's worked for me and when i started working out in 10th grade i was 108 pounds! i'm 189 now. i'm 23 but i didn't work out consistantly until november 04'. before that i used to do like 4 months and always stop. send me a personal message so i can e-mail you a book... it has routines and diets and charts you can use.
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One other thing. Don't neglect your off season conditioning. On your off weight training days 2 days should be spent doing footwork and conditioning drills. Nothing worse than coming into the pre-season and dieing on the first week...stay one step ahead of the game. I do "periodization" training with my athletes all years around. Don't make it like bodybuilding and just train 3 months before a show, athletic training MUST be done all year around at different phases of the year...thats "periodization" training.
Carbs high, protein medium and fats low!!!!
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last season, my sophmore season. I was 15 years old. I maxed out at squats at 310lbs. I only weighed 150lbs at the time. I squatted 4th highest on my team.
Today when I lifted. I did 5 sets of squats. The first set, I did 225lbs x 12 reps. The second set I did 235lbs x 10 reps, the third set I did 245lbs x 8 reps, the 4th set, I did 275lbs x 5 reps. and the last set, i did 285lbs x 3 reps.
I pushed my self to the max on these squats.
I also did the "Jammer Machine" where you get in the athletic stance, and explode up.
I ate kung pow chicken, and rice, which has peanuts and other nuts mixed in, for dinner. My mom made it. It is high in protein.
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jolly good.
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last season, my sophmore season. I was 15 years old. I maxed out at squats at 310lbs. I only weighed 150lbs at the time. I squatted 4th highest on my team.
I also did the "Jammer Machine" where you get in the athletic stance, and explode up.
I ate kung pow chicken, and rice, which has peanuts and other nuts mixed in, for dinner. My mom made it. It is high in protein.
1) Not bad at all, if true
2) The Jammer is my favorie thing ever. It'll get you big and strong.
3) Well, not "healthy", but its got the protein, fats, and carbs. Big eatin' meal, for sure.
Looks good.
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i agree that you should drop the supplements. at your age testosterone is raging through your body. maybe just stick to protein shakes. save your money for when you're older and you actually need the other supplements.
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this sport is expensive $$$$$$
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protein and vitamins are really the only things you need. even the vitamins aren't necesary if you wanna get big. if you've got some more money you can get glutamine and creatine (creatine has never worked for me) but seriously don't sweat the supplements. Eat good food, be consistant with your training and your diet, drink protein for sure and you'll do very well.