I play football and wrestling in high school and I am looking to get bigger without getting fatter. I have access to a gym 5 days a week, but I can not use any supplements. Any workout plans or diets that may help???
Chosen Answer:
First of all congrats on managing two high school sports at once. That is quite a task.
If your playing football you can forget and body specific workouts. What I mean by that is you can forget any isolated movement workouts.
You are straining for strength and muscle, you are training to be a bodybuilding and the difference in training is significant.
You will stick only to compound movements such as the Bench Press, Squats, Dips ext..
Football is an explosive sport so you will perform your movements in an explosive fashion. ie, when you are doing bench presses, bring the bar down slowly and explode up just as if you were pushing a player out of bounce in football.
Your workout will be set up around main lifts and having other lifts formed around these. You will lift 4 times a week and have a day off after two, so it will be set up as follows. 2 on, 1 off and then 2 on. Your intensity will change however. On Monday and Tuesday you will hit the core exercises hard and then when you hit them again for a second time you will hit them a little lighter (the 2 steps forward and 1 step back power lifter mentality).
MONDAY:
* Bench press 3×10
* Incline 4×3
* Barbell curl 3×10
* Shrugs 3×10
* Lat Pull down 3×10
* Close-grip bench 3×5
* Dumbbell rows 3×10
* T-bar rows 3×5
* 3-way dumbbell raises 3×10
* Wrist curls 3×10
This would be the heavy day for bench and the light day for incline. The bench should start off with a weight you can handle for 10 good reps(but you should feel like you can get more). The second set should be harder after you add more weight and the last set add even more weight and fail at ten. The key is to add weight ever time. The Incline is the same but on this day you do not want to go to total failure. Switch it up on Thursday so that on incline you will fail on your last set and bench should be done with lighter weights. All the exercises are the same on Thursday.
TUESDAY:
* Squat 5×3
* Power Clean 4×3
* Snatch 3×5
* Ground Base Jammier 3×5
* Stiff Legged dead lifts 3×5
* Leg extensions 3×10
* Leg curl 3×10
* Calf Raises 3×10
* 4-way neck 4×15
On this day and Friday you will perform the core lifts, however, on Friday you will want to substitute squats with box squats and power clean with hang clean. The squats should be your really heavy core lift on Tuesday and on Friday your box squats should be about 60% of your max moving up to 80% by the last set. The rest of the lifts are the same.
This system will go on for 6 weeks and during that time your sets and rep will change for your core lifts and the rest of your lifts will stay the same. The changes will look like this.
The box squats and the hang clean follow the reps that the exercises they are substituting for hold.
As you can see this is very different from a bodybuilding workout. You basically do a full-body workout everyday.
http://www.myonlinesupplements.com/Videos
Has videos that will help you out with many of these exercise
by: Dylan B
on: 4th February 09