Weight Training
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Here's a little about myself. I'm 15 years old and I'm starting linebacker for my varsity football team. Last year I started working out with a 115lb bench press. Only 4 months later I was putting up 215. I wasn't taking any supplements and I only weighed 170lbs. By using this following workout, I was able to increase my bench press by so much in so little time. This is also an excellent football workout.
First of all. ALWAYS STRETCH AND WARM-UP!!!
Day 1(chest and shoulders)
bench press 12,10,8,4,2
incline bench press 12,10
flat dumbell press 12,8
military press 12,10,8
french curls 10,10
close grip 12,8
Day 2(legs)
leg press or squat(alternate but never on same day!) 12,10,10
leg extensions 12,10,10
hamstring curls 15,15,15
calve raises 20,20
lunges 15,12,12
Day 3(arms)
cleans 8,8,8,8,8
concentration curls 12,10,10
standing curls with flat bar 12,10,10
upright rows 10,10,10
wrist curls 20
Day 4(repeat of day 1 but you can do the exercises in differnt order)
bench press 12,10,8,4,2
incline bench press 12,10
flat dumbell press 12,8
military press 12,10,8
french curls 10,10
close grip 12,8
Day 5(legs)
leg press or squat(alternate but never on same day!) 12,10,10
leg extensions 12,10,10
hamstring curls 15,15,15
calve raises 20,20
lunges 15,12,12
Day 6
cleans 8,8,8,8,8
concentration curls 12,10,10
standing curls with flat bar 12,10,10
upright rows 12,12
preacher curls 12,10,8
wrist curls 20
Day 7
REST!!!
Now just start with day one and that is your routine.
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Isn't this workout too rigorous? I took weight training for two years and we had a lot more rest than that.
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The increase in your bench press was great, but just to let everybody know, the routine had little to do with it. Anybody that puts their time in at the gym for at least four months will see the same results. Do not expect them to increase like this the next four months. The first four months, your body is learning how to get the most out of its muscle fiber. That takes about two to three months and then on the fourth month, you will see significant gains.
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This routine is over training and it will help you just as much as sitting on the couch and eating junk food.
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Hey bro, you need rest at least two days, and on your first day you should never do chest and shoulders together. It just takes too much out of your shoulders and could be costly later on. But if it works for you, keep it up.
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It's very easy to gain that much when you start out so low and then workout that hard.
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Most of you don't know what you're talking about. For a 15 year old, those gains are awesome. For an adult, they're not so great. But since his muscles are just developing, it's a great jump in weight. That routine is almost exactly like the weight trainer at my gym gave me, except one day was all bicep and back, triceps and chest, and 3rd was leg day. But, I do agree that's not enough rest.
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| I don't expect that you will make similar gains in strength in
the next four months on this routine. You'll end up in rehab with
this overtraining. The early gains you have made are a consequence
of neural adaptations to resistance training; things such as elevated
motor unit recruitment, improved rate coding and synchronization
of motor neuron firing and a reduced inhibitory effect from golgi
tendon organs and co-contraction of antagonist.
Anyone who weight trains will initially acquire great gains in strength as a consequence of these adaptations - irrespective of whether the training is carried out efficiently and effectively. You will, however, only acquire further gains by enticing morphological adaptations (hypertrophy/hyperplasia) which you will only develop by decreasing the volume of your training (stop reading professional body building mags, they're for genetic freaks). Also, for football it is more vital to improve your power than strength so that muscles can contract very explosively as well as strongly. If you only carry out body building exercises, your muscles will become accustomed to developing strong, slow contractions (specificity) which will slow your football down. Try to carry out some power lifting exercises and plyomertrics to complement your general body building.
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Gaining 100lbs when you're first starting out isn't all that much, especially if taking supplements. It's after that when you begin to level off, when a lifter is truly tested to see if he's committed to getting bigger and stronger.
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Why must you antagonize him for his gains. Yes, they may be small in comparison, or "he is just a beginner so it is easier," but why antagonize and turn him away from the sport? I think they are fantastic! Why not congratulate him on his gains and keep him interested in weightlifting.
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This guy should be congratulated on the hard work he put into his routine that gave him these kinds of results. Also, he is only 15 years old. I don't think his body needs as much rest as older bodies, although I agree that this routine is a little bit of overkill. Hopefully, he'll cool it off a little before he burns his body out.
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| That jump is awesome, but if you ever hit a dead spot in your bench, try this on the day you do bench. Do it every other rotation (or your day four every rotation). You need a spotter.
Start with a weight about 1/2 your max and do a warm up set--6 or so nice and slow. GET GOOD AND LOOSE! Start with a weight about 3/4 your max and do it until you cant lift it anymore, then drop 5 pounds on the next set and burn out again (go until you can't do any more). Drop 5 and do another set and keep doing this the whole way until you get to the bar with no weights on it--that will be your last set. Every time you burn out at the end, the bar will feel almost as heavy as the weight you started with.
If your spotter is working with you and doing the sets too, then switch the weights back and forth as quickly as possible and let him do his set and switch back and do your set. If your spotter isn't lifting with you, then wait about a minute in between your sets. You can do this with almost any muscle group you want to. If you're pushing yourself and doing this right, you should feel it the next day.
I'm 16 and a sophomore and the starting varsity linebacker at my high school. I'm 6'0" 165 pounds and bench a hair over 300 pounds. I have never touched a supplement in my life and don't plan to. I hit a dead spot at 245 and stayed there for a month doing a program similar to yours. I thought I peaked and couldn't get any stronger so I changed my workout. I knew you could do this exercise with dumbbells and I kept getting stronger, then it dawned on me--why not do this with flat bench. Since I started doing this, I jumped up to 300+ max. Hope its does the same for you. Good luck in football!
I also suggest putting a day of rest in between the 3rd and 4th day, BUT if this program is working good as is, then stick with it as is!
--later
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I think that is some pretty good gains. I am 16 and take creatine, and I only put up 175 6 times. My last max out for bench was 200, but we have one coming up and I hope to put up 215. I play linebacker as well for my high school varsity team. I do think you need more rest though. My coach has us follow a work out. Here it is:
Monday:
power cleans 3x6
squats 3x6
leg extensions 3x6
leg curls 3x6
bicep curls 3x6
lat. pulldown 3x6
Tuesday:
bench press 3x6
incline bench press 3x6
push press 3x6
incline dumbbell flyes 3x6
tricep pushdown 3x6
chair dips 3x20
Wednesday:
running, plyos, etc.
Thursday:
shrugs 3x6
up right rows 3x6
bicep curls 3x6
lat. pulldown 3x6
calf raises 3x6
Friday:
bench press 3x6
power cleans 3x6
squat 3x6
incline bench press 3x6
tricep pushdown 3x6
Sat and Sunday: rest
We do abs whenever we want. We also could do extras when we finish our work outs, that correspond to that day--like Monday we could do lunges. I try to do abs at least every day. I got to have a tight stomach for OLB. We are on sets of 6's. Like we do 3x10 for a month, then 3x6 for a month, then 3x3 for a month, then we max out, then we start the phase all over again. I think this is a good workout that helps us to put up are maxes.
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