[Lacrosseguy36n]

I'm taking a year off From college to try and bulk up and get some muscle. i weigh in at 145 from running so insanley much. I've stopped that and im focusing only on gaining strength and size until next january of 07 when lacrosse starts up again anything you guys can suggest would be much appreciated thanks. Here's my rundown.


Monday:
Power cleans (just ground to the push position no push.)10,8,6,4,1
Push Press Dumbell or Barbell:10,8,6,4
Bench press:10,8,8,6
Deadlift:10,8,6,6
Good mornings:3x12


Wednesday:
Squats/Front squats (switch between weeks)15,10,8,6
Leg press:10,8,8,6
Leg curl:2x10
-Superset-
Reverse leg curl:2x10
Clave Raise standing:15,12,10

Thursday:
Barbell Rows:12,10,8,6
Barbell Curls:3x8 reps
Close grip bench:4x8 reps
Dips:4x8 reps
Push ups to failure:3 sets
Pull ups to failure:2 sets

i work my abs in wherever i feel they can do good for me or i feel like doing them

right now im trying to keep my diet to meat meals all of my meals have either steak, chicken, tuna, or deli meats. and alot of carbs made up of oatmeal, macaroni and butter,potatoes and i have a weight gain shake before bed i plan to start using creatine soon cell-tech. if you have any ideas or help let me know ill be posting my actuall workouts starting monday the 6th of february check out my progress as i go add some idea's. thanks guys

[Rocky]

Looks a pretty good routine to me - big compond exercises. Monday's session looks tough going, as long as you are increasing doing it then stick withit. If you find yourself hitting a plateua I'd change your routine around to try and split up the big exercises from Monday between sessions. Look forward to seeing your log!

[Lacrosseguy36n]

Do you think i could do circuit training a week out of each month and not harm my growth or my progress? i need to keep in some type of shape and i dont want to do cardio over the winter really like running or biking. and should i move my deadlift to thursday with my barbell rows and arms and stuff? to keep the compound movements sepreated better?

[Rocky]

I don't think circuit training would harm your progress at all. And yes, I would move the deadlift to the rowing day, and maybe the good mornings too so as to keep your back work together. Then move the pushups to Monday to keep your chest stuff together!
Just an idea!

[Lacrosseguy36n]

ok i worked on a new program and an idea tell me what you guys think and thanks rocky for your ideas it definetley made sense to me what you said!

Monday:
Power cleans (just ground to the push position no push.)10,8,6,4,1
Push Press Dumbbell or Barbell:10,8,6,4
Bench press:10,8,8,6
Incline press:10,8,8,4

Tuesday:
Squats/Front squats (switch between weeks)15,10,8,6
Leg press:10,8,8,6
Leg curl:2x10
-Superset-
Reverse leg curl:2x10
Clave Raise standing:15,12,10

Thursday:
Barbell Rows:12,10,8,6
Barbell Curls:3x8 reps
Close grip bench:4x8 reps
Dips:4x8 reps
Push ups to failure:3 sets
Pull ups to failure:2 sets

Friday:
Deadlift: 10,8,6,6
Good mornings: 3x12
Seated Dumbbell Press: 3x10
-Superset- with
Lateral Raise: 3x8-12
Shrugs: 10,8,8,6



thats my idea if you guys have any ideas for what my eating should look like also that would be cool i realize itll be high protein and everything i just dont know how high me carbs should be too since im going for size thanks for your help

[Rocky]

Hey man! Not wanting to stick my nose in again but there are a couple more suggestions I'd like to throw at you with your split change. You're doing back and tri work 2 days in a row there which may not be giving you enough time to recover. (You're working your tris in shoulders) so personally I'd swap close grip bench, dips and push ups with deadlift and good mornings - so this way you are focussing on similar muscles in the same session and giving yourself plenty of recovery time! Just a suggestion. I think you'll be able to increase your weights and reps better this way.

With regard to your diet - if you are looking for size then you want to be taking in more carbs than protein.
Eat 6-8 times a day (shakes can make up 2 of these) trying to get in around 30-40g of protein and to be honest probably as many carbs as you can (within reason of course) if you eat clean then you can't really go wrong. The best way to judge what is enough and what is too much is the mirror and the scales!

[jornT]

Good morning work primarly hams, not lower back.
And he means 30-40 per each of those meals!
And he's gay.

[bigDman]

hey man i play lacrosse to. I personally think all the rep ranges are to high. Kerep them lower and concentrate on strength

I really recomend joe defrancos westside for skinny bastards

http://www.defrancostraining.com/art...s_westside.htm

i recomend trowing in another leg day

maybe like
speed squats 9x3
Good Morning/ SLDL 2x3-8
Lunges/1 legged squat 3x12-15
GHR 2xfailure
Then some forarm work

[Lacrosseguy36n]

Thanks guys! im trying to figure out a work out plan for tommarrow being monday the 6th so i can start it up and get going heavy and hard, so im trying to figure out a program that works best for all of that and id like to thank you guys for helping me figure it out better!

[bigDman]

as i already mentioned i highly recomend the westside for skinny bastards routine

[Lacrosseguy36n]

BigD Have you tried that? i checked it out and everything did it work as good as it says? cause i was definetley checking that out

[front_row]

For cardio, you might want to try a series of sprints rather than a couple big long runs. I play rugby which is actually even more cardio work than soccer. I found a few studies that say a series of sprints will keep your aerobic system up while keeping cortisol levels low and release more free test. Than means you get bigger easier, and you don't destroy your growth with too much stress hormone.

[front_row]

Oh yeah, one more thing - all that running takes hours, the sprints will free up the free time to get in the gym sessions, and the increased speed will help you on the field next season. Try to make sure your eat small meals and VERY often. "Never hungry, Never Full" will keep your body in a growth state.