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2006/06/01, 10:54 PM
Just thought that Id say I love this message board! Everyone seems to know what their talking about, that being said I need some help! I am 6 foot 160 lbs, 19 yrs, and I need to bulk up, and stay lean enough to play wide reciever in football. So far the supplements that I am taking are NO2, One-A-Day multivitamin, and Whey Protien. As far as nutrition I eat 3 big meals a day, i just dont have the time to eat 8 differnt times during the day. Here is my exercise schedule (I lift religously!!!)
Mon
Bench 5x3
Incline Bench (Dumbell) 8x3
pulldowns front and behind 8x3
barbell curls and dumbell curls 8x3
(I dont know the name of the exercise but you hold a dumbell over your head and lower it slowly behind your back)8x3
upright row 8x3
Tuesday/Friday
Squat 5x3 sometimes 8x3
calf raises 15x3
lunges with dumbell 8x3
Thrusday
bench 5x3
incline bench (barbell) 8x3
21's (barbell) (7 lower curls, 7 upper curls, 7 full curls 3 times each)
chest press 8x3
upright row 8x3
dumbell curls 8x3
ticep extension 8x3
I also run 3 miles everyday
So far my workout has been doing good but I am not getting bigger fast enough! I have been lifting since January adn have only increased my bench 10 lbs and I havent gained a single pound!!!
I also was wodnering if anyone has any comments about the NO2, Did it work well for you? I heard a rumor that you are not supposed to take protien shakes with it, true?
Another question, can you overwork a muscle group by doing to many excersises focusing on it?
Haha, also I am looking to up my speed, any ideas on good excersis/techniques to help me? I am going to try out for college football next year, I play wide reciever and I need help with speed the most! Also if aynone has anything that I can practice to help with my recieving skills that would be very much appreciated!
Im done now, any comments would be appreciated greatly!
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2006/06/06, 05:40 AM
you want to gain weight yet you run 3 miles daily? well then u need to eat like a horse or perhaps 2....your nutrition is probably an issue and your workouts kinda suck...i understand you need to be in great cardio shape to play football but perhaps you're going about it the wrong way....football is all about short burts....so 100meter sprints may be much better....say 5-10 sets with 5 min rest......also if u d so much activity then u MUST eat A LOT....3 meals is not enough...I am sure u can eat 5-6 or more....they dont have to be big...protein shake first thing in the morning...then after shower, etc....30-60 min later u eat breakfast....thats 2 min.....shake before bed......protein bar...handfull of almonds/nuts, etc....3 meals+5 snacks works....sounds like you need a lot of calories....I wouldnt be surprised if you burn 4-5,000 calories despite weighing only 160...
you probably are just eating maintence calories....eat extra 2 meals daily...the supplements are not that necessary at this point tho multi and protein shakes can help...No explode is absolute waste of money...
Yes u can overwork muscle with too many exercises...
I highly suggest to change your workouts....key is to center your training around the biggest of lifts...
Squats
Deadlifts
Military Presses
Dips
Chin Ups/Pull Ups
Goodmornings
Bench Presses
Cleans/Jerks
Snatches
curls are not part of good strength workouts....neither are tricep extensions...
speed: plyos, sprints, olympic lifts
strength:deadlifts, squats, militaries, bench presses, chin ups....
i suggest u read through posts in powerlifting....do searches on the bottom of the site....
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2006/06/06, 12:32 PM
THanks for the tips, I appreciate them greatly. As far as being able to overwork your muscles, how many exercises do you suggest that I do each day? and is it alright to workout 4 days a week or is that to many? Should I stop running distance altogether? and also you said that NO2 pretty much is a waste, what about creatine?
Sorry about all the questions, I just wanna make sure that I am ready and in shape!
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