need workout plan

panther77

panther77

Well-known member
hey guys, i know its pry a pain in the a$$ but do you think you could help me with a good workout program for strength and size? i am a senior in high school, i play football and baseball, i have been lifting for 5 years but only have gotten serious in the past 1 1/2. our programs given to us by our coaches are terrible and i feel i have plateaud, i am decent sized, pretty strong, and in good shape but feel i can take it MUCH further. any help would be much appreciated.
 
mass gainers / compound movements are your best friend right now - also the powerlifting 3 (deads, squats, bench)

i would do back/bi's:

chins (great for biceps)
pullups
deadlifts
barbell curl

chest / tri's

bench
close grip bench
dips

shoulders

military press
close grip pullovers

legs

squats (ass to ground)
the sled

make sure these are included in your workout on the appropriate days, then supplement other exercises as needed. those listed should be the CORE of your workout. mass gainers are 4 sets of 10, strength gainers are 3 sets of 5-6. i would do one month focused on strength, one month of mass, rinse repeat. at your age, gaining should not be a problem - you'll have to learn how to really push yourself though.
 
Definitely agree with suncloud that compound movements are the way to put on mass and stay athletic. Our strength coach in high school was a beast. The week after we maxed out, we'd do the following rep scheme for bench/squat after school:

Week 1: 6 sets of 10
Week 2: 8 sets of 10
Week 3: 10 sets of 10

The weight increases and decreases pyramid type throughout it, with the heaviest set being 80% of your max. The first time you try to do it for squat, you won't be able to walk for a week if done correctly. Again, make sure you're breaking parallel or your not getting half of the strength/mass gains. The whole purpose of that rep scheme is to build mass and get used to your new max, which should be heavier than before. The weeks after, we went into lower rep (5-6) schemes.

We didn't do a lot of deadlifting, but I do now. I would also throw in power clean one day and snatch on another. Will definitely help you on the field cuz of how explosive the movements are.
 
ok, i just started the d.c. training program. i've heard good things and it seems to work me, what do you guys think
 
suncloud said:
if it works, you don't need our input brotha. thats what this game is all about.
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Sound advice bro reps to ya.

Like suncloud said if it aint broke dont fix it. Stick to the basics squat, bench, deadlift and maybe base them around a three day rotation push/pull/legs but u wont go far wrong with DC training.

Good luck bro.
 
alright guys thanks a ton. have you ever tried dc? i did chest back and tris two days ago and my pecs are killin me lol i love it!!!
 
Manimalia said:
good post, inarius. i got a rubbery one looking at the nice layout of that workout! i'm gonna hit this up in about a month after i finish what i'm on now. reps.
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thanks bud. I'm running it with some cordy5 right now. Check the link in the sig! stop by. It definitely gets you working. There are 4 and 5 day layouts as well.
 
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