important question?

[clippers41]

would it be safe or ok for me to lift twice a day on monday,wensday and thursday once in the morning and once at like 6:30 or so..??is that over traning or fine?

 

[Jayhawkk]

Depends on a whole hell of a lot of things. How long have you been training, what kind of diet, what kind of workout, how old are ya etc etc.

Too broad of a question.

 

[clippers41]

well to start im 17 and ive been liftin for football for the past 2 summers but actualy got seriousl about it this winter and gaind around 10 pounds and got a hell of alot stronger with our stregnth and conditioning coach.and i am about 5'8 155-160.I really havent been on a set diet but i am going to start one on monday.
the workout goes

mon-towel bench
box squat
stright leg dead lift
leg press
leg curl
leg ext.

wen-power clean
dead lift
seated row
militart press
pec dec
lat pull down

thrus-bence
squat
bicep's
tricep's
DB flys
incline press

there is also some cardio one those days

would it be ok to add to that like lifting twice a day on those days?

 

[BLANE]

so your doing the workouts twice in one day? how many sets/reps are you doing?

 

[Jayhawkk]

Your split is way out of alignment. You're going to be overtraining for sure. Especially your CNS from the constant leg workout.

A simple but tested plan

Monday
Chest
Tris

Wed
Legs
Shoulders


Thur
Back
Bis



Chest exercises
Flat bench
Incline dumbell bench
Dips
Crossover cables

Tricep exercises
Overhead extensions
Cable extensions(various attachments)
Skullcrushers


Leg Exercises
Squat
Box Squat
Deadlift
Rack Pulls
Leg extensions
Hamstring Curls
Good Mornings

Bicep exercises
Barbell cur
Preacher Curl
Alternating Dumbell Curl
Hammer Curl

Back Exercises
Pull ups
Wide Grip Pulldowns
Narrow Grip Pulldowns
Bent Over rows
Seated Rows

Shoulder exercises
Front lateral raises
Side lat raises
Military press
Shrugs
Upright rows
Rear uprights
Bent over flys



This is by no means a complete list but I was putting something together to get you started. Feel free to continue to get more replies and opinions before starting out.

Keep your lifts controlled and in proper form. Keep your reps under 10 and your sets under 4. No need to do 20 sets of 15 rep curls, for example.

 

[clippers41]

thanks for help and plan jayhawkk i really appericate the help.
would you have any recomended supplement for building lean mass and stregnth?

 

[Jayhawkk]

Cycle support, chaos, Venom Hyperdrive and of course protein.

 

[clippers41]

blane, no i would not be doing that 2x a day that would be the later session i havent come up with anything for the morning one yet, any suggestions?