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2004/05/02, 04:55 PM
Well, here's the deal. I am going to start a routine for football in the fall. My goals are to get bigger and stronger for football, as I am a wider reciever and I am going to be number 1 reciever. So of course the guys on Varsity are gonna be huge and very physical. Should I do sets of 5 reps or sets of 10 reps?
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2004/05/02, 05:33 PM
at the most basic level i would do reps in the 4-6 range at about 85% of your 1 rep max for strength. if you want to mix things up a little you can pyramid your sets and do something like 10-8-6-failure, increasing the weight as your reps go down. supersetting is also a great technique that is very effective for shocking your muscles into growth, especially when you've hit a plateau. hope this gives you a good starting point.
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success comes before work only in the dictionary. that's right.
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2004/05/03, 10:42 AM
Just reamember speed is important in football....I never played but I do know, if your fast, the bigger guys aren't gonna be able to catch you to tackle you. Size and strength is really more for the line man bull dozing their way through. Just reameber strength is great, but they can't tackle what they can't catch. :dumbbell:
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/05/09, 01:06 AM
Thanks for the help guys. I have one more question, though, and yes I know Bigandrew, football is about speed over power. However, I have plenty of speed but not enough size in terms of muscle. There is one kid on a rival school who has really been getting the better of me ever since Middle School football. The thing is that I am a short Steve Smith type reciever. So, I have to require on speed and such. I want to get bigger in terms of muscle growth though, and I was wondering what type of program (reps of 4-6, 8-10, 12-15) would help me best reach my goal. Or would it be better to have a bulking up phase and then a 'cutting'phase?
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2004/05/20, 05:48 PM
Any help on the second questions guys?
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2004/05/20, 05:59 PM
Hi Alienheat4, I am no football expert but I guess that if you want to increase mass (muscle growth)you could start with sets of 6-8 reps...
dont forget your cardio and speed drills
hope this helps,
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2004/05/20, 06:36 PM
gosh i didn't even see that you'd posted again alien, my bad. as for your second question, i'll give you some basic info that i picked up from my strength training classes in college:
like i said before, for strength at the most basic level you should do 3 sets of 4-6 reps at 85%of your 1RM. what i do for strength (and it is very effective, my lifts have gone up by 20% in the past 3 weeks) is pyramid between 3 and 6 sets. sometimes i start as high as 10 reps for the first set and work my way down to 2 reps on the last. here's an example of what i'll do for my bench with this routine:
10 x 95, 7 x 105, 5 x 115, 3 x 125, 3 x 135, 2 x 140
for mass, at the most basic level, 5 sets of 8-12 reps at 75% of your 1RM is a good place to start. if you're going to build a lot of mass you're probably going to have to do a mass phase and a cutting phase because you're going to add some fat when you bulk. i don't do a lot of bulking because i get all the size i need from doing my strength lifts, and i'm actually pretty big (45 in. shoulders, 36 in. chest, 29 in. waist to give you an idea, this is big for a woman of so i'm told).
anyway, sorry i dropped the ball on getting back to you sooner, i think i was out of town when you posted again. hope this helps you out!
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success comes before work only in the dictionary. that's right.
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