File :-(, x, )
Anonymous
Alright /fit/ I've been formulating a workout routine so that I can get more muscle. I play lacrosse and I'm planning on using this to get ready for the new season. Can you please critique my plan and also give me some tips for a Friday workout and what anything else I could possibly add to it.

My specs:
Age: 16
Height: 6 foot even
Weight: 160
>> Anonymous
The Plan:

Upper Body Monday/Wednesday

Military Press 12 reps 3 sets
Incline Press 12 reps 3 sets
Hammer Curls 12 reps 3 sets
Lat pull down12 reps 3 sets
Bench Press12 reps 3 sets
Dumbbell row12 reps 3 sets
Barbell Curls12 reps 3 sets
Push Ups 100
Pull Ups 30
Crunches/Sit ups 100 3 sets
Tricep pull down 12 reps 3 sets
Dead lifts 12 reps 3 sets
Backwards tricep push up
Dumbbell Curls 12 reps 3 sets
Shoulder Shrugs 12 reps 3 sets

Lower Body Tuesday/Thursday

1 mile run
½ mile run
Hour on the trampoline
Squats 25 3 sets
5 set burpies 25
5 minute step ups w/ weights
8 minute step ups
Lunges w/ weights 30 each leg
Elbows and Toes
Calf Raises 20 3 sets
Speed rope 10 minutes
>> Anonymous
try upping your weight so that you max at 8-10, also take protein if you dont already
>> Anonymous
     File :-(, x)
Just posted this in another thread. Preseason lifting program. Don't do the test every week, usually rest.
>> Anonymous
>>264805

yay I was wasn't expecting to do this every week but something close to it on those "light" weeks.
>> Anonymous
>>264808
Yeah it has yielded some good results. I've changed my diet in order to put on a couple pounds as well.
>> Anonymous
Great routine, but make sure to do cardio daily. Instead of setting a distance goal, set a time goal. Run for half an hour at the same pace, no breaks. That'll help build up your endurance.

I'd suggest breaking up your upper body routine into two separate back/bicep chest/tricep routines. Focus on a specific muscle group on a given day.

Also, underage ban. How unfortunate.
>> Anonymous
>>264812

do you know of any good routines to bulk up the chest region. I'm got that type of body that is tall and linky and I want to get rid of my pesky clavicle bones that like to stick out every time I take off my shirt. It's kinda of a personal problem but I just hate my small chest and skinny body.
>> Anonymous
>>264821
Heavy barbell bench, and heavy dumbell bench, thats why it switches on the one chest day of dumbell and the other barbell. Also lots of shrugs, hit those traps.
>> Anonymous
Ok, your plan blows, why the fuck are you DEALIFTING on UPPER DAY. Kinda retarded, if I do say so myself.

Also, because you're an athlete, Don't do some shitty ass bodybuilding program, learn up on how to powerlift, because it will be the most beneficial for your performance, bodybuilding just builds muscle good at less than max effort.

You will get bigger, no matter what kind of lifting you do, just eat a fuckload more. 6 meals a day.

Also, don't do 1 mile runs, practice running like you would in lacrosse. You don't jog slowly for 6 minutes at a trime do you? work on your sprint and top end speed, and your lateral movement
>> Anonymous
>>264831

There would be no fucking way for someone to convince me to start a shitty ass bodylifting program from some douche on T.V. Also, I do eat a lot but I'm gonna start drinking protein shakes again. The miles are in there only for off season endurance training, its hard to get right into sprints after a lazy off season of me sitting on my ass.
>> Anonymous
>>264843
Beep test, talk to your coach and see if he has the system and if not tell him to get it. Interval training is more important then the single miles. Trust me this is coming from a collage lacrosse player. I posted that preseason program before.
>> Anonymous
>>264843

Considering the plan you're doing is a shitty bodybuilding program, You're kinda wrong there.

Also, that running isn't really helping, just work on sprints. It's just making you better at running slower
>> Anonymous
>>264850

would sprinting get me in shape faster and better than the miles?
>> Anonymous
>>264877

in a word, yes.

You're lifting program still fucking blows.
>> sage sage
>>264884
Your*
>> Anonymous
>>264884

What's your program then douche bag. I bet you just go to 24 and have a trainer make your shit up for you. This is "my" plan and I tend to use it.
>> Anonymous
epic fail

but you're only 16 so it's ok to be retarded
>> Anonymous
>>264890
go on this site called google.com
type in "weight training"
hit "i'm feeling lucky"

read you dumb shit
>> Anonymous
>>264890
I'm a powerlifter, so i'm lifting to get stronger.

4 days a week, upper / lower split, ME/DE upper and lower (max effort, dynamic effort)

for max effort days, it depends what I'm doing for bench, but bench is my focus for upper body, so I coudl be doing a 3 board, 2 board, or 1 board press, pause bench, close grip, 3 rep max, 5 rep max, 2 rep max, extreme wide grip, etc. Then I do about 5 or so assitance exercises for my upper body, such aslower rep pull ups, jm presses, dumbbell bench, maybe military press, skull crushers, lat pull downs, just doing upper push and pull. For my assistance work, I focus on lower reps for a couple exercies, then do a few more reps for my last few exercises. Lower reps focus on fast twitch msucle, which makes you stronger much more efficiently.

On dynamic effort, I usuall use bands, and really low weight, and just try and bench as fast as I can with the band tension hold me down (look thta shit up) After that, it's usually a bit high reps such as 6-8, for other assistance exercises, but my main bench I do about 7-10 sets of 3 reps for dynamic effort.

Same Idea for max effort lower, except I pick either squat or dead to max out on, and then the assistance work is usually a varient of the other exercie, ie I do sumo deads to max out, then maybe front squats and glute hamraises, whatever I feel needs work.

DE is the same Idea as DE upper, usually a box squat with bands, to work on my explosiveness, then whatever assistance work I feel the need to do.


Anyhoo, the point is, you're a skinny btich who doesn;t know shit, your program sucks, have fun gnot getting faster or stronger
>> Anonymous
>>264831

Is right. You're young and try to complicate things. If you can do all of those exercises back to back then you're not lifting very heavy.

You could do something focused on the big lifts with endurance work AFTER the strength lifts. Like:

Workout A
6 reps or under, 3-5 mins of rest or 2 mins with superset. End sets before failure.

Standing Military Press or Jerk
Snatch


Workout B
6 reps or under, 3-5 mins of rest or 2 mins with superset. End sets before failure.

BenchPress
Squat

Give atleast a day inbetween A and B. You could add weighted dips on A, weighted pullups on B or any kind of bullshit like that but you want to make sure you get enough recovery. You can add cardio shit like Heavy Bag work, Tabata Interval Burpees, Squat Jumps, Box Jumps, 40m Sprints, other intense options. Just don't add them all on one day, add one of those things a day. Quality over quantity.

For added abdominal work you can hanging leg raises (straight leg, hanging from a pullup bar) and roman chair situps before the cardio. Don't worry about the slow running, train for your sport.

If you can't snatch, deadlift. Use an olympic barbell, use weights that you can keep for all sets stopping when you have one or two reps left at the end of ALL of your sets. Failure will fuck with your CNS and your muscles, train for your sport.