Weightlifting Program 1
I have been playing football for 4 years at my high school (my senior
year season just ended). I was captain of my 9-0-1 division champion
team my senior year. I'm 6' 225 and my senior year I benched 265,
squated 455, and power cleaned 235 for our test. I've found that the
best routine for football goes someting like this:
Monday
Chest/Tris-
Bench Press 5 x 5
Incline Press 3 x 8
French Press 3 x 8
Wednesday
Back/Bis-
Power Cleans 5 x 5
Bent over Dumbbell Rows 3 x 8
Barbell Curls 3 x 8
Hammer Curls 3 x 8
Friday
Legs/Shoulders-
Squats 5 x 5
Leg Extensions 3 x 8
Leg Curls 3 x 8
Standing Calf Raises 3 x 12
Push Press 5 x 5
Upright Row 3 x 8
Also, if you're going to supplement, creatine and protein
and/or a weight gainer would certainly help. I don't know if
this will make you reach your goal but it will help.
Good luck.
Ted
Weightlifting Program 2
If you have trouble putting on muscles, lift a small number of lifts hard
and infrequently, and eat plenty of calories.
Try this routine, only one set of each exercise to failure in approximately
10 reps:
Squat
Stiff Leg Deadlift
Bench Press
Seated Row
Military Press
Do it twice a week (Monday and Thursday), then get enough to eat and plenty
to eat. Remember, muscle grows while you're resting, and the average
hardgainer is simply the victim of extreme overtraining.
Josh
Weightlifting Program 3
I have been lifting regularly for about 10 years and consider myself
an avid lifter. I recently was reading a book called Getting Stronger
and found a really good power lifting routine. It is a good routine and
appears fundamentally sound routine. My partner and I both have
made a lot of gains in the weight we can move, and body size on this
routine. The program looks something like this:
The original routine called for a Monday-Tuesday, Thursday-Friday
split, but because of work and a personal life we had to adapt the
routine to the following days.
Sunday - Upper body day
Flat bench - heavy 5 sets of 10 reps
Incline bench - heavy 5 sets of 10 reps
Close grip bench - heavy 5 sets of 10 reps
Lat. pull downs - 80% of other day's weight 5 sets of 10 reps
dumbbell rows - 80% of other day's weight 5 sets of 10 reps
straight bar curls - heavy 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench with your butt on the ground, have someone
sit on you feet and perform a full sit up).
Tuesday - Lower body day
Dead lift - heavy 5 sets of 10 reps
Squat - 80% of other day's weight 5 sets of 10 reps
Leg Press - 80% of other day's weight 5 sets of 10 reps
Leg extension - 80% 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise
put your feet up on a bench, have someone sit on you feet and perform
a full sit up).
Thursday - Upper body
Lat. pull downs -Heavy 5 sets of 10 reps
Dumbbell rows - Heavy 5 sets of 10 reps
Flat bench - 80% of other days weight 5 sets of 10 reps
Incline bench - 80% of other day's weight 5 sets of 10 reps
Close grip bench - 80% of other day's weight 5 sets of 10 reps
straight bar curls - 80% of other day's weight 5 sets of 10 reps
Heel High set ups 5 sets of 30 (to perform this exercise put your
feet up on a bench, have someone sit on you feet and perform a full
sit up).
Friday - Lower body
Squat - heavy 5 sets of 10 reps
Dead lift - 80% of other day's weight 5 sets of 10 reps
Leg Press - heavy 5 sets of 10 reps
Leg extension - heavy 5 sets of 10 reps Heel High set ups 5
sets of 30 (to perform this exercise put your feet up on a bench,
have someone sit on you feet and perform a full sit up).
You follow this same routine for 4 weeks. Then for the next 4 weeks
you keep the exact same exercises in the same order but change
the reps for to 5 instead of 10. So the next 4 weeks are 5 sets of 5
reps.
The final 3 weeks of this program is the power lifting phase. During
these 3 weeks you keep the exact same exercise in the same order
but do 5 sets of 3 reps. Then you take a week off for the 4th week
and start fresh with 5 sets of 10.
A quick overview of this program is:
4 weeks of 5 sets of 10 reps
4 weeks of 5 sets of 5 reps
3 weeks of 5 sets of 3 reps
1 week off
Start cycle over again.
It is really important to write down your lifts so you will know what
weight to start with once you start a new cycle.
This is a good routine and I gained about 20-lbs. of bodyweight in
about six months. My partner went from dead lifting 135 lbs. to
almost 400 lbs. for 3 reps by the final cycle. Both of us were
pushing around 430 lbs. on the squat (parallel) for 3 reps by the
final cycle.
Barry
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