Weightlifting?

[~Chance~]

Re: Weightlifting?

I workout at school for football.

During winter season we would do a heavy workout and run 4 days a week. During the spring we would do a little more intense heavy workout on Monday, Wednesday, and Friday and do a short 10 excessive circuit 3 times and run on Tuesday and Thursday, and we would also run on Fridays.

Since schools been out we have a more relaxed easier workout only 3 days a week with sets of 10 because we're busy with football camps and people going on vacations. Our summer workout program begins in a couple weeks and continues until football starts. It's a 4 days a week 6-8 with an hour of a heavy workout and an hour of running.

I'm 6'4'' 215 right now, and not that strong. I've gotten a lot stronger, but I'm definitely of the tall lanky type, so weight lifting isn't exactly my specialty, but it's enough so that I can definitely get it done on the field in mid tier high school football. Most people can outlift me on most of my lifts, but I seem to be able to handle many of these people on the field, but I will say that the improvements I've made in weightlifting since freshman year have helped me become a much better football player.
Bench - 195
Squat - 275
Hang Clean - 210

You guys do a lot more than us. We start summer conditioning tomorrow, and we are going to be doing the same work outs from last year. IDK why. But my coach said he's gunna run the dog s*** out of us. lol. We'll see how it goes.

[DickDalewood]

Re: Weightlifting?

What type of split do you do?

Day 1 - chest, tris, shoulders

Day 2 (morning) - 25 min run, 10 min of sprints
Day 2 (evening) - back, biceps, abs

Day 3 (morning) - 25 min run, 10 min of sprints
Day 3 (evening) - legs, abs

Day 4 - chest, tris, shoulders

Day 5 (morning) - 25 min run, 10 min of sprints
Day 5 (evening) - back, biceps, abs

Day 6 (morning) - 25 min run, 10 min of sprints
Day 6 (evening) - legs, abs

I also do 9-12 minutes of jump rope, typically after I'm done on day 1/4 and day 3/6.

[CreatineKasey]

Re: Weightlifting?

I've been lifting consistently for about 10 years now (I'm 23). I'm 6' and about 205, but fluctuate between 200-210.

Let's see... all time bests (not converted... weight and reps)

Bench: 275 x 2
Squat: 405 x 3
Deadlift: 435 x 3

Keep in mind I didn't have a legitimate training partner nor was I in a constructive sport when I did these. I herniated disks in my spine deadlifting. Since then, I've lightened up on weight overall and focused more on technique and cardio. Those personal records will not be broken by choice.

I plan to lift weights my entire life. It's a great reminder that you need to earn things and if you don't use it you lose it. You're either moving forward or backward.

Right now, I've done full body training for about a year. I do chest, back, legs, and abs every time I lift either 2 or 3 times per week. I do cardio 2 to 3 times per week on non-lifting days. It's not always ideal, but I like how it challenges both my cardiovascular system and my actual skeletal muscle.

I strongly suggest you keep lifting outside of sport. Many athletes lose themselves in college because they drink and screw around but don't realize they're not immortal nor special. You'll need to earn your physique even more as you age. If you keep it up, you'll earn a lifeskill and self confidence that will separate yourself from others who don't have the heart to maintain their bodies. Your body represents your value and your attitudes whether you like it or not. If you take care of it, you'll automatically garner respect from people, often deservedly so.

Man, Dalewood you're a tough cookie. I tried 2 workouts a day for about a month and I got sick. On the good side, I lost the most fat I've ever lost in a short period of time. How do you keep your body from feeling run down?

[DickDalewood]

Re: Weightlifting?

I strongly suggest you keep lifting outside of sport. Many athletes lose themselves in college because they drink and screw around but don't realize they're not immortal nor special. You'll need to earn your physique even more as you age. If you keep it up, you'll earn a lifeskill and self confidence that will separate yourself from others who don't have the heart to maintain their bodies. Your body represents your value and your attitudes whether you like it or not. If you take care of it, you'll automatically garner respect from people, often deservedly so.

Man, Dalewood you're a tough cookie. I tried 2 workouts a day for about a month and I got sick. On the good side, I lost the most fat I've ever lost in a short period of time. How do you keep your body from feeling run down?

Totally agree on the athlete part... which is why I work out so much. I played D1 and semi-pro soccer, so now that it's a part of my past, this is what has filled that void for me. What's ironic, is physically, I'm much more solid and strong than I was back then, so I wish I would have had this weight room work ethic when I was in my prime, lol. Oh well

I'm definitely not as big as some of you guys though... I'm just barely 5'8, and weigh in at 165 lbs. I WISH I could clam 6' tall though... lucky bastards. I'm just rock solid, strong for my size, and have around 5% body fat... so the hard work definitely pays off. Back to my soccer point, when I was playing, my weight was around 142-148, so yah, I've put on quite a bit of muscle since then.

OH! And to keep from feeling run down? I just stick to healthy foods and tons of protein man. No fast food, or junk like that, and anytime I eat or snack, I always make sure it's filled with plenty of protein, especially after workouts. Things like protein shakes, peanut butter and honey sandwiches, chocolate milk, red meats, etc.

[CreatineKasey]

Re: Weightlifting?

Totally agree on the athlete part... which is why I work out so much. I played D1 and semi-pro soccer, so now that it's a part of my past, this is what has filled that void for me. What's ironic, is physically, I'm much more solid and strong than I was back then, so I wish I would have had this weight room work ethic when I was in my prime, lol. Oh well

I'm definitely not as big as some of you guys though... I'm just barely 5'8, and weigh in at 165 lbs. I WISH I could clam 6' tall though... lucky bastards. I'm just rock solid, strong for my size, and have around 5% body fat... so the hard work definitely pays off. Back to my soccer point, when I was playing, my weight was around 142-148, so yah, I've put on quite a bit of muscle since then.

OH! And to keep from feeling run down? I just stick to healthy foods and tons of protein man. No fast food, or junk like that, and anytime I eat or snack, I always make sure it's filled with plenty of protein, especially after workouts. Things like protein shakes, peanut butter and honey sandwiches, chocolate milk, red meats, etc.

I'm pretty similar. I almost got a minor in nutrition along with a degree in food science so I definitely apply solid nutrition. Where getting runned down happens I think when my central nervous system gets beat up a bit. I love to do composite exercises that promote efficiency and overall strength. Those are the same exercises that drain the CNS the fastest.

High protein is very important, I definitely agree with that. What's cool about lifting long term is your muscles just continue to get tougher and stronger long term. I'm sure you're seeing the benefits clearly at this point in your experience with weight lifting. Once you get to that point, it's hard to let go of what you've earned. That's a good thing!

[jb12780]

Re: Weightlifting?

Are there any supplements you guys would recommend? Im 18 years old, 5'10 about 155. I havent seriously lifted in about 9 months, when football season ended. I wanna get back into it and I wanna know if there are any good weight gainers or protein that are out there that are effective.

[auburntigersfan]

Re: Weightlifting?

You guys do a lot more than us. We start summer conditioning tomorrow, and we are going to be doing the same work outs from last year. IDK why. But my coach said he's gunna run the dog s*** out of us. lol. We'll see how it goes.

My school has a pretty tough workout program. Our coach came from the top 6a program in the state (was off. coordinator), so we pretty much do the same workouts they do. We tend to do a lot more work than the schools we play. It's good though, it helps us win games.

[~Chance~]

Re: Weightlifting?

My school has a pretty tough workout program. Our coach came from the top 6a program in the state (was off. coordinator), so we pretty much do the same workouts they do. We tend to do a lot more work than the schools we play. It's good though, it helps us win games.

Thats cool. My coach back in cali played for the Chargers and Eagles back in the day. He was a Strong Safety. He was a really good Def. Coordinator.

[CreatineKasey]

Re: Weightlifting?

Are there any supplements you guys would recommend? Im 18 years old, 5'10 about 155. I havent seriously lifted in about 9 months, when football season ended. I wanna get back into it and I wanna know if there are any good weight gainers or protein that are out there that are effective.

Don't worry about supplements. Worry about eating enough good food. That means adequate protein (meat/egg) and complex carbohydrates (brown rice). You'll put on more weight by focusing on eating well. Supplements won't give you a noticeable difference until you get to a fairly high level of training in my opinion.

Basically: Worry about hard work and good food

[Watson]

Re: Weightlifting?

We start Tommy Byer's workout tomorrow, and one of my coaches called to make sure we knew. Basically he told me to prepare my **** because he was looking through the book and he said we wouldn't make his wrestles work that hard.

[allBthere]

Re: Weightlifting?

Day 1 - chest, tris, shoulders

Day 2 (morning) - 25 min run, 10 min of sprints
Day 2 (evening) - back, biceps, abs

Day 3 (morning) - 25 min run, 10 min of sprints
Day 3 (evening) - legs, abs

Day 4 - chest, tris, shoulders

Day 5 (morning) - 25 min run, 10 min of sprints
Day 5 (evening) - back, biceps, abs

Day 6 (morning) - 25 min run, 10 min of sprints
Day 6 (evening) - legs, abs

I also do 9-12 minutes of jump rope, typically after I'm done on day 1/4 and day 3/6.

That's some serious dedication and hard work.

do you typically stick to standard weights like 3 sets of 8 reps with 3 excersises per muscle?

One thing I'm trying to do is cut the time I'm in the gym when I'm there. I walk there and from my front door to the time I'm coming back inside is about 2.5 hours. I may take a look at those total body workouts like another poster mentioned.

Right now I do Chest and Arms one day, and Shoulders and Back the next and mix in legs here and there and make sure to do a 45min-1hr martial arts workout (bag, technique, wall pads). Also 8-10 min cardio before and after the weight workouts.

I think adding one day a week would make a huge difference I'm probably averaging only 3.

[DickDalewood]

Re: Weightlifting?

^ My internet is being terrible right now so I'm on my iPhone, but tomorrow I will post my sets/reps for you asap.

[CreatineKasey]

Re: Weightlifting?

That's some serious dedication and hard work.

do you typically stick to standard weights like 3 sets of 8 reps with 3 excersises per muscle?

One thing I'm trying to do is cut the time I'm in the gym when I'm there. I walk there and from my front door to the time I'm coming back inside is about 2.5 hours. I may take a look at those total body workouts like another poster mentioned.

Right now I do Chest and Arms one day, and Shoulders and Back the next and mix in legs here and there and make sure to do a 45min-1hr martial arts workout (bag, technique, wall pads). Also 8-10 min cardio before and after the weight workouts.

I think adding one day a week would make a huge difference I'm probably averaging only 3.

That's why I do fully body training. I want to save time. I superset abs into a lot of exercises. I also try to combine things if it's possible, like dips and rows. The idea is to be done after 45-60 mins. Everything has advantages and disadvantages, but it may be worth trying out if you're looking to cut time.

The big thing with doing full body training IMO is that you focus almost exclusively on composite exercises (things that use a group of muscles ex. pull ups) over isolation exercises (ones that focus on using 1 or 2 muscles ex. bicep curls). That way you can do a few exercises that cover an area and get everything worked quickly. I do biceps probably once every 2 weeks if I get around to it. I kind of assume I'm challenging my biceps when I do things like chins or rows already.

Also, if things are getting stale for you, changing for the sake of change is a good idea.

[~Chance~]

Re: Weightlifting?

Day 1 - chest, tris, shoulders

Day 2 (morning) - 25 min run, 10 min of sprints
Day 2 (evening) - back, biceps, abs

Day 3 (morning) - 25 min run, 10 min of sprints
Day 3 (evening) - legs, abs

Day 4 - chest, tris, shoulders

Day 5 (morning) - 25 min run, 10 min of sprints
Day 5 (evening) - back, biceps, abs

Day 6 (morning) - 25 min run, 10 min of sprints
Day 6 (evening) - legs, abs

I also do 9-12 minutes of jump rope, typically after I'm done on day 1/4 and day 3/6.

We had something similar to this back in Cali. Today... we ran up Stone mountain.. ughh not fun. We started around 5am. It was crazy, people were throwin up, crying to go back down. I made it, im a senior leading the way, that really tested my heart. CRAZY! Then we have weightlifting at 4..

[auburntigersfan]

Re: Weightlifting?

Thats cool. My coach back in cali played for the Chargers and Eagles back in the day. He was a Strong Safety. He was a really good Def. Coordinator.

It's always those coaches who are the best. My offensive line coach started for the Bills for ten years, it's helped out our line a lot.