Supersets work out/ soarness

[G_F_F]

Hello, I just want to say that Im currently a freshman in high school and I play wide receiver my coach says that I need some muscle and strength in order to be a superstar and take my game to the next level. Sense you guys are pros I just want to ask when should I change my work outs? I heard that you shouldn't always superset although it builds muscle very fast as in just 2 weeks I see a little bit of a difference. Im planning on doing this till may so that I will have great muscle and then I will move and try to do explosive powerlifting. Also does soarness nessesarily mean that you did a good job and your muscle is overloaded and if there is no soarness does it mean that you didn't work out to well?

[NYCmitch25]

^I dont understand what your saying at all.

I have looked at all of your posts. I dont think your in the right place. You need to find a forum based on powerlifting/football or something for teens. Your going to have to do some reading and research. Take a look at BFS (bigger faster stronger), westside barbell and periodization strength training programs. Go online or buy some books. I suppose I could PM or post a basic strength training program.

[TripleXx]

If you could post what you are doing now it would help us out alot. We could most deff point you in the right direction then.

[go Yankees]

if you want to take your game to the "next level," you still really only need your basic exercises for football - squat (and front squat), hang clean, deadlift, and bench (or incline) press...as you get better at those, muscle and size will follow. Ironically, you don't want to train like a bodybuilder, we train for size and appearance, not power or functionality

[G_F_F]

Well Im doing some explosive lifts in my work, out like jump squat, bench press and cleans, its just that my coach says I need MUSCLE MASS so Im doing supersets for size and here is my work out. I am doing jump squats, cleans during my leg work outs sometimes

Mondays: Chest/Lats/Biceps/Triceps/Foreams
Exercise: Supersets: Reps:
Dumbbell Bench-press 3 per exercise 10, 12, 15
Bent over Row 3 per exercise 10, 12, 15
(REST 2-3 MIN)
Dumbbell Fly 3 per exercise 10, 12, 15
Lateral Raise 3 per exercise 10, 12, 15
(REST 2-3 MIN)

Dumbbell Curl 3 per exercise 10, 12, 15
Triceps Extension 3 per exercise 10, 12, 15

(REST 2-3 MIN)

Wrist Curls 3 per exercise 10, 12, 15
Wrist Extension 3 per exercise 10, 12, 15


Ball Exercises

Exercise: Supersets: Reps:
Around the leg 3 per exercise 15, 20, 25
Drop Finger Catch 3 per exercise 30, 60, 80






Tuesday: Quadriceps, Calves/ Abs

Dumbbell Squat 3 per exercise 4, 6, 8
Dumbbell Lunge 3 per exercise 8, 10, 12

(REST 2-3 MIN)

Bulgarian Split Squat 3 per exercise 6, 8, 10
Dumbbell Calve Raise 3 per exercise 10, 12, 15

(REST 2-3 MIN)


Crunch 5 per exercise 10, 15, 20, 25, 30
Oblique Crunch 5 per exercise 10, 15, 20, 25, 30


Ball Exercises

Weighted Recatch Football 3 per exercise 50, 50, 100
Normal Football Recatch 3 per exercise 50, 50, 150


Wednesday: Shoulders/ Chest/ Biceps/ Triceps

Dumbbell Military Press 3 per exercise 8, 10, 12
Upright Row 3 per exercise 8, 10, 12
Shrugs 3 per exercise 10, 12, 15

(REST 3-5 MIN)
Hammer Curl 3 per exercise 8, 10, 12
Triceps Kickback 3 per exercise 8, 10, 12


Ball Exercises

Hand to hand Drill 5 sets 10, 20, 30, 40, and 50


Thursday: Back, Hamstrings, Calves, Abs

Dead Lift 3 per exercise 8, 10, 12
Reverse lunge 3 per exercise 8, 10, 12

(REST 2-3 MIN)

Dumbbell Calve Raise 3 per exercise 8, 10, 12
Unilateral Squat 3 per exercise 8, 10, 12


(REST 2-3 MIN)

Weighted Crunch 3 per exercise 8, 10, 12
Laying Twisting Oblique Crunch 3 per exercise 8, 10, 12


RUNNING REGIMENT FROM JAN-APRIL
Agility Training/Speed
Jerry Rice Triangle Drill 5 sets no reps
Jerry Rice 3 cone drill 5 sets no reps
Form Running 20 yards 2 sets no reps

Speed Training
Run 10 yards 5 sets no reps
Run 20 yards 5 sets no reps
Run 30 yards 5 sets no reps
Run 40 yards 5 sets no reps

*Put off Speed Trainer*

Run 10 yards 5 sets
Run 20 yards 5 sets
Run 40 yards 15 sets

[Ashop]

Hello, I just want to say that Im currently a freshman in high school and I play wide receiver my coach says that I need some muscle and strength in order to be a superstar and take my game to the next level. Sense you guys are pros I just want to ask when should I change my work outs? I heard that you shouldn't always superset although it builds muscle very fast as in just 2 weeks I see a little bit of a difference. Im planning on doing this till may so that I will have great muscle and then I will move and try to do explosive powerlifting. Also does soarness nessesarily mean that you did a good job and your muscle is overloaded and if there is no soarness does it mean that you didn't work out to well?

supersets do have there place, but i think its best to alterbate phases of training so on does not go stale. how amny days per wk you train with weights?

[G_F_F]

Did you see my post above? I do 4 day work out and then I sprint during saturday or sunday

[coffee-guy]

I know that this is off subject, but I'm sure that if you post your diet then you will find that is where you have the most opportunity. I like your workout program, but at your age you could grow just by looking at weights if you diet is fairly grounded...

[NYCmitch25]

the program is ok... hypertrophy strength training or some hybrid. i see no evidence of supersetting. if you so happy with the results why are you complaining?



how old are you?

[G_F_F]

My nutrition is more then 2000-3000 cals a day, 140-180 gm of protein sense I eat lots of meat and peanut butter. Plus I get 300-500 carbs as well because almost everyday I eat potatoes and etc... Plus as I mentioned before after just 3 weeks my muscle grew fast and feel tight, by the way Im 15 5.11/8 ft tall 135-155 lbs and my muscle is getting bigger plus my 40 yard dash is 4.8

[coffee-guy]

My nutrition is more then 2000-3000 cals a day, 140-180 gm of protein sense I eat lots of meat and peanut butter. Plus I get 300-500 carbs as well because almost everyday I eat potatoes and etc... Plus as I mentioned before after just 3 weeks my muscle grew fast and feel tight, by the way Im 15 5.11/8 ft tall 135-155 lbs and my muscle is getting bigger plus my 40 yard dash is 4.8

This isn't exactly what anyone is looking for if you want help :rolleyes:.

[TripleXx]

if you want to take your game to the "next level," you still really only need your basic exercises for football - squat (and front squat), hang clean, deadlift, and bench (or incline) press...as you get better at those, muscle and size will follow. Ironically, you don't want to train like a bodybuilder, we train for size and appearance, not power or functionality

I agree. Stick with the lunges too tho. Lunges will help your 40 time alot. You also need to be stretching alot. This is key to gaining speed. But the basic movements in GY post will be all you need for strengh and mass.

[G_F_F]

Yes I stretch everyday 30 min for my calves, hamstrings, quads, glutes and etc.. before and after any leg work out. Plus I will be constunly change my routine, like every month I will either do DROP SUPERSETS, TRI SETS or GIANT SETS to ensure growth at least I think. The reason why I made this topic is so I could ask you if the supersets are safe

[ROCKILLER]

I am by no means an expert but your diet doesnt sound that great. you need to be more specific. try keeping a log of what you eat, every little thing. You'll probably realize that your diet isnt as clean as you thought it was. for example you say you eat potatoes almost everyday. I personally dont like swet potatoes but they are much better gor you. I dont eat potatoes period, except for sometimes on cheat meals. Cook up some brown rice and buy some whole wheat bread. At 15 you probably cant be eating too mouch peanut butter but I think it should be one of your few sources of fat. What about school. They didnt serve much healthy stuff when I was in high school. Eating lots of meat is good but what kind of meat and with what on it? Also, making a plan with times on it helps keep your body building constantly. I wouldnt worry about the workout as much, as long as you work hard when youre there.

[coffee-guy]

I am by no means an expert but your diet doesnt sound that great. you need to be more specific. try keeping a log of what you eat, every little thing. You'll probably realize that your diet isnt as clean as you thought it was. for example you say you eat potatoes almost everyday. I personally dont like swet potatoes but they are much better gor you. I dont eat potatoes period, except for sometimes on cheat meals. Cook up some brown rice and buy some whole wheat bread. At 15 you probably cant be eating too mouch peanut butter but I think it should be one of your few sources of fat. What about school. They didnt serve much healthy stuff when I was in high school. Eating lots of meat is good but what kind of meat and with what on it? Also, making a plan with times on it helps keep your body building constantly. I wouldnt worry about the workout as much, as long as you work hard when youre there.

Well said...