Alright so our football coach has a routine for us to follow every Monday, Wednesday and Friday.
The core lifts on:
Monday - Bench and Box Squat
Wednesday - Powerclean and Deadlift
Friday- Full Squat and "Towel" Bench (90 degrees)
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And every week is different for sets and reps
One week is 5 sets of 5 reps
Next week is 3 sets of 3 reps
then 10,8,6,4,2 reps
then 5,4,3,2,1 reps
Then it repeats. Its always those sets and reps for the week. Just every week is one of those 4 setups.
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There are also auxillary(sp) lifts.
ie. Monday - Tricep Pull-downs, Neck movements, and push press
Wed - Medial DB Chest Press, Skull Crushers, Military Pres
Fri - Pec-Deck, Lat/Shoulder machine work, DB Rows
We also use the Power-runner machine for speed (which I love)
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So given this routine, it would take roughly ~1hr.
Can this routine produce any muscle IF IF IF diet is in check with a surplus of calories?
Im going to be playing football for my first year, so I dont want to argue with the coach about lifting programs becuase wants strength not body-builders
Could this routine also produce strength if one used enough intensity?
I have never seen threads on this so I was hoping someone could shed some light.
The core lifts on:
Monday - Bench and Box Squat
Wednesday - Powerclean and Deadlift
Friday- Full Squat and "Towel" Bench (90 degrees)
--------------------------------------------------------------------------
And every week is different for sets and reps
One week is 5 sets of 5 reps
Next week is 3 sets of 3 reps
then 10,8,6,4,2 reps
then 5,4,3,2,1 reps
Then it repeats. Its always those sets and reps for the week. Just every week is one of those 4 setups.
----------------------------------------------------------
There are also auxillary(sp) lifts.
ie. Monday - Tricep Pull-downs, Neck movements, and push press
Wed - Medial DB Chest Press, Skull Crushers, Military Pres
Fri - Pec-Deck, Lat/Shoulder machine work, DB Rows
We also use the Power-runner machine for speed (which I love)
-------------------------------------------------
So given this routine, it would take roughly ~1hr.
Can this routine produce any muscle IF IF IF diet is in check with a surplus of calories?
Im going to be playing football for my first year, so I dont want to argue with the coach about lifting programs becuase wants strength not body-builders
Could this routine also produce strength if one used enough intensity?
I have never seen threads on this so I was hoping someone could shed some light.