[ewizz]

Ok ive been working on getting my max bench up im a sophmore and highschool and i am tring to play varsity next year have been taking two scoopes of whey protein and creatine after ever workout and my body has started looking better but m bench has unchanged this is my schedule

Monday - Bench heavy then arms and chest
Tuesday - Bench light then legs
Wednesday - Bench heavy then arms and chest
Thursday - Bench light then legs
Friday - Bench heavy then arms and chest
Saturday - Cardio
Sunday - Rest

Is there anything im doing wrong? i know this might not be like a football oriented site but can you guys help me out? Also oneof my friends started taking Amin acids would it be bad to take Amino acids creatine and protein?

[ouija]

BCAA's after workouts are gooooood. So is creatine/protein. I'm pretty sure theres at least a dozen protein/weight gainer powders out there that have all of these in one mix.

Less benching. Twice a week tops. Heavy day and a high volume day. Also, less arms. Also, your bench wont go up without building your shoulders and back.

You're doing too much, plain and simple. Shoot for a split more like this

Monday: Chest (heavy on flat bench, volume on flies and incline db bench) light cardio
Tuesday: arms
Wednesday: Legs
Thursday: shoulders (include high volume inclines, will double as a chest/delt workout)
Friday: cardio
Saturday: back
Sunday: rest

Eat your ass off, and start going to bed early. More sleep=more growing, shoot for that 8 hours.

[ouija]

Another thing you should look into, doing pyramid sets, great for building some strength (thx mek).

[thedunhill225]

Ok.... That is a horrible football program. Posterior chain, legs and delts should be your focus and you seem to care about chest and arms which will NOT improve in size or strength with that program. To keep it simple
Monday do back with pullups and deadlifts. 5 sets of as many reps as you can do of pullups and 5 sets of 5 of deads

Wed do presses. Bench if you must but inclines will help more then do military presses each for 5 sets of 5 of either benches or inclines (no bounce, slow down and do full reps with perfect form) and 5 sets of 5 with military presses.

Friday do legs. Squats... Ass to calfs. Yup....5 sets of 5 then finish with a set of 20.

Always strive to use more wt with perfect form...PERFECT FORM.

I hope ya listen but I doubt you will.

Peace

[onetiredkris]

Want to get a higher bench? squat.

[onetiredkris]

Welcome btw.
Is your school having you train like that? Ware are the power cleans, jump squats, and other speed/power movements?

[RickB]

Yeah that's a crazy program/layout imo!!!! You aren't allowing yourself any recovery time during the week. You don't grow while you are working out...you grow after a good tear down with rest and diet. At the very least, throw a day in between before repeating a body part.

[emekajokammor]

Welcome bro! Please listen to the advise given here, That program that you laid out is suicide for your strength.

Remember this, Gains are made OUTSIDE the gym. So if your looking to build strength get in, break the muscle down, and allow AT LEAST 48 HOURS to recover. Never work the same muscle daily. It will never grow or get stronger. In fact, it will the the complete opposite.

[omaha16859]

Originally Posted by thedunhill225

I hope ya listen but I doubt you will.

Really? No need to be a DB.

[FearnonebutOne]

Originally Posted by omaha16859

Really? No need to be a DB.

[j1r!!!]

Welcome to the forum and good luck with your goals!

[ouija]

Originally Posted by omaha16859

Really? No need to be a DB.

I wouldnt call it bein a DB. We were all teenagers once. I dare one person on this forum to honestly say they listened to all the good advice they were given as a teenager. You heard it, but you sure as hell never understood it.

[recarp82]

less is definitly a good idea also dropesets,pyramids,chain/bands sets.alot of good advice on here.

[TimM]

Welcome to the forum!!

[RoaringMad Mac]

All good advice. one of the common things here is less benching. For what your goals are I would only do one body part a week.
this was excellent advice for your age. You are not a bodybuilder doing bodybuilding things. You are trying to play football. you need movements that will focus on compound joints, speed,power, and quickness.

Benching and arms are for the beach that will come one day.

Like quija said also eat your butt off. Good clean meals but lots of protein and complex carbs

Your focus lifts in the gym should be:
squats
Deadlifts
Power cleans
Incline presses or Bench Pressing

stick with barbell stuff for now. You are growing and want to have your stabilizer muscles stronger first and have your joints stronger.

thedunhill225 Ok.... That is a horrible football program. Posterior chain, legs and delts should be your focus and you seem to care about chest and arms which will NOT improve in size or strength with that program. To keep it simple
Monday do back with pullups and deadlifts. 5 sets of as many reps as you can do of pullups and 5 sets of 5 of deads

Wed do presses. Bench if you must but inclines will help more then do military presses each for 5 sets of 5 of either benches or inclines (no bounce, slow down and do full reps with perfect form) and 5 sets of 5 with military presses.

Friday do legs. Squats... Ass to calfs. Yup....5 sets of 5 then finish with a set of 20.

Always strive to use more wt with perfect form...PERFECT FORM.

I hope ya listen but I doubt you will.

Peace

Excellent reply here.

[teenbodybuilder0102]

My friend who plays D1 football just wrote an article for another friends fitness website...This is the workout plan the University of Utah football coach's have him doing! Hope this helps your training.




D1 Football: Can you hang? (Workout)
Posted on July 27, 2012
So you think you work out? Yeah, I thought I did too, but 5 months ago I learned that what I thought was working out really wasn’t even close. My name is Dalton Livingston. I’m 22 years old and recently moved to Salt Lake City to play quarterback at the University of Utah. Danny asked me to do a guest post for him, so here it is.

Before I joined the football team here at the U (what we call the University of Utah for short), I was like the majority of people with a gym membership. I would go 4-6 times per week, doing the same workouts, skipping reps, and shying away from the muscle groups that I hated to work on the most (I hate to admit it, but legs aren’t really my thing). My routine wasn’t very promising of results, and it felt like ages before I came to see any improvements in muscle gain and tone. As expected, this all changed as soon as I got to the U and was thrown into intense workouts with crazy weight coaches (I hope none of them read that).
Let’s get down to business. I’m going to give you 4 workouts I’ve learned from being with a D1 football program that will kick your ass (you really have to push yourself though). Using these workouts, I’ve put on 20 pounds in the past 5 months, incase you were skeptical about their validity. These workouts will be mainly weights, but I’ll include some conditioning too. I’m going to schedule this workout for Monday, Tuesday, Thursday and Friday (that’s the schedule we follow here at the U). Again, you MUST push yourself past your comfort zone or you will not see improvements. Let’s get started.
Monday
Conditioning: Find a stadium (any stadium will do). Use a marker (cones work best, but you can even use something like a jacket) and mark off points at 10 rows up and 20 rows up. Read carefully, because this can get a bit confusing. You have 6 sets. One set counts as 2 trips up at 10 rows and 2 trips up at 20 rows (so 4 trips up in total equals one set). When going up, hit each step. Give yourself about 30 seconds rest from the time you get to the marker. This is all running by the way, don’t walk.
Give yourself at least 2-3 hours before hitting the weights
Weights:
Barbell shrugs (heavy): 6×3 (6 sets, 3 reps)
Full range squats: Warm up set (5 reps, light weight)
4×5 80% of max
Box step ups (holding dumbbells): 4×12 (each leg)
Super-set:
Pullups (wide grip/palms out) 4×8
Dips 4×12
Abs (weighted if possible): 5×10

Tuesday
Weights:
Push-press: Warm up set (5 reps, light weight)
6×2 (heavy)
Bench press: Warm up set (5 reps, light weight)
4×5 80% of max
Upright row: 4×12
EZ bar curls: 4×12
Incline dumbbell press: 4×8
Abs (weighted if possible): 5×10
Wednesday
OFF

Thursday
Conditioning: Find a football field. 12 half-gasers (half-gaser: sideline to sideline and back) Under 18 seconds. 30 second rest.
Weights:
Box Squats (using plyo box): Warm up set (5 reps, light weight)
6×3 70% of max
Barbell shrugs: 5×4 (heavy)
Lunges (in place/holding dumbbells): 4×12 (each leg)
Super-set:
Pull-ups (palms in) 4×8
Tricep extension (push down) 4×15
One-Arm Row: 4×8 (each arm)
Abs (weighted if possible): 5×10
Friday
Weights:
Bench Press: 4×5 80%
Super-set:
Dumbbell shoulder flys 4×10
Barbell front shoulder raises 4×8
Super-set:
Split squat (lunge position, then squat) 4×8 (each leg)
Box step-ups 4×12 (each leg)
Military Press: 4×8
Abs (weighted if possible): 5×10
Well, there ya go. Hopefully this is as beneficial to you as it has been to me. As always, Go Utes!