Weight Training
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| First off, I am a football player and I have a really smart coach when it comes to weight training. This is a proven routine that I and many of my coaches amd players know first hand. I increased my bench press from 165 to 315 in just two years. This is a huge gain and I challenge you to find a better get huge quick program. It is much different from the regular 'routines'. I am going to a division 1 school on scholarship next year and before I started this program I couldn't even call myself a football player.
Day 1- Chest and shoulders
All sets are to exhaustion!!!
No specific # of reps!!
Bench Press
1)warm up set
2)60% of max
3)80% of max
4)max 1 rep only
5)80% of max (plus 2 or 3 forced reps)
6)80% of max (plus 2 or 3 forced reps)
7)70%-80% of max (plus 2 or 3 forced reps)
Pec Deck
1)12 reps
2)8 reps
3)6 reps
Cable cross
1)12 reps
2)8 reps
3)6 reps
Military Press
1)12 reps
2)8 reps
3)6 reps
Flys
3 sets of 8-12 reps
Shrugs
3 sets of 8-12 reps
Day 2- Arms
Closed grip bench press
1)warmup
2)12 reps
3)8 reps
4)6 reps
Tricep push downs
3 sets of 8-12
Bicep curls
1)warm up
2)12 reps
3)8 reps
4)6 reps
5)12 reps
6)12 reps
Concentration curls
3 sets of 8-12 reps
Hammer Curls
3 sets of 8-12 reps
Day 3- Legs and back
Squats
1)warm up
2)12 reps
3)8 reps
4)6 reps
5)8 reps
6)12 reps
7)12 reps
Leg curls
3 sets of 8-12 reps
Leg extensions
3 sets of 8-12
Calf raises
3 sets of 8-12 reps
Lateral pull downs
3 sets of wide grip 8-12 reps
3 sets of under hand close grip 8-12 reps
The number of reps are a minimum, if you can do more, DO IT! That is when you make your biggest gains.
*Don't let anyone tell you that you can't work more than one body part a day! This is proven!*
I do this 3 day routine everyday with a rest every once in awhile. You don't need a rest day with this program and your gains will be phenomenal!
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This is not a bad program. One note of advice; you don't need
the day of rest because you are still in puberty (around 18 right?).
You have so much testosterone flowing around, you really don't need
much rest. For people older, take rest days. You grow when you rest,
not at the gym. Thanks!
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Not a bad workout, but isn't Legs and Back on the same day a little extreme. After my Legs day I usually want to go home and sleep. I couldn't barely start lifting my back, which is probably tougher than my leg workout to get through.
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Good routine, but the day of rest is a must. The body, no matter how much you think you can push it, still needs that day off. Tearing the muscles for growth cannot simply persist if you would like to make gains. Variations are the way to go. Maybe 4 days straight, or every other day, something in which the muscles can still grow and heal. Even certified trainers and gym rats will vouch for this method. All in all, a good workout.
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An awesome routine! In fact, mine's not too much different!
I tend to agree with Responce #3, however...working legs and back on the same day is life threatening! :) I did it like this:
Day 1: Chest & Arms (heavy chest, light arms)
Day 2: Back & Shoulders (heavy back, light shoulders)
Day 3: Legs & Abs.
But, after reading this, I may change because chest and shoulders are more related.
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Well, your program is over training the whole body. No rest, what is that, you must be crazy or something. On the routine I do, I made a massive gain from 130 to 320 pounds in 2 years too. For the past two years I just kept on bench pressing every other day. I always went 75% for 3 days and a crazy one day. This was like my bodybuilding routine. I would never use it again because in my third year I tore my pec and rotator cuff. And I was not the same again. So slowly I worked my way back up by doing a periodaztion starting from 60% to 100% of my project max. I would do chest on Monday and Thursday, with Monday working out chest and shoulder, and On Thursday I did chest and triceps. Also, in the bench press I did it slow with form and pause 1-2 every rep. Also, I grip wide to increase my gain in the bench press. Before I just used to bounce the weight off my chest and that is how I injured myself. So this guy's program works alright only in the beginning, because anybody will gain a lot when they start something. And then slowly their progress will be slow.
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OK, do you know anything about training? All sets to failure...that is crazy! To make great muscle gains, you need to complete at least 1 "heavy set" and if you burn yourself out on earlier sets, you will not be able to do this. Get knowledge before you print trash.
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Stop antagonizing this man. If he says he got great gains with this program, then who are you to question him?
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I agree with answer #7. Different things work for different people. Maybe his muscles recover very quickly and he doesn't need as much rest as most people do. How do you know? You don't. So until you do, I don't think you have any room to talk if his program has been working for two years and he hasn't injured himself! If it works well and you don't get hurt, do it!
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| I agree with #7 and #8, if it works and you're not hurting yourself, then keep it up. I understand the whole resting thing because I'm only 18 and I hardly ever take breaks in my program.
Also to #6, I've learned from everyone who's trained me from my football coach to trainers at the gym, you need to burn out like crazy. That's when you make your most gains. That's how I've made my most gains and I've tried many different programs through my 5 years of lifting.
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That's great that you got a scholarship to a D1 college. I started in high school as a d-lineman, and have learned a lot about lifting. You seem very talented to me, but there are some basic principles you are forgetting. The first is, quite simply, that you do need some rest days. Otherwise, you're going to build up scar tissue and disallow your body to recover. At first, you may see that you're not making any gains--the next thing you know, you're going to feel that tear. And, believe me, you can't afford that receiving a D1 scholarship. They will not look favorably at an injured player and you could lose it all. So do yourself (and guys like me who would love to be in your shoes) a favor, and rest. I bench 375 and squat over 600. And believe me, I only lift M-T-Th-F. Good luck--it's good to see someone work hard.
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