[Prodigy]

i gues ill introduce myself first... im 15, Danny, Sophmore i play football im a fullback.

now to my question i want my upper body to be bigger (arms+chests) since our football season started in september ive been workin out my arms 3 days a week. wed.thurs.saturday. id do 4 sets of 6bench, 4 sets of 15 curls, and id do 4 sets of 8 of a technique that i cant name lol... id have one knee on my bench other leg is supporting on the ground id have the dumbell in one hand and then id pull up for 8 reps. then switch arms and do the same....

id take some really light weight dumbells and do 40 hammer curls each arm for 2 sets and id put really light weight on the bench and do 2 sets of 30.


ive read around the forums and well, it seems im overworking my arms.


so if any one could be kind enough to create a work out plan for me i would love it. We lost our playoff game so that means off season for us, and its all working out. so nows my chance... to do something.

thanks in advance!

[tardo]

football players shouldnt be worry about how big their arms are. they should be focused on core strength and leg strength along with good pressing strength. what are your lifts right now?
bench
squat
power clean
dead lift

[Prodigy]

Originally Posted by tardo

football players shouldnt be worry about how big their arms are. they should be focused on core strength and leg strength along with good pressing strength. what are your lifts right now?
bench
squat
power clean
dead lift

well when i said i wanted to get bigger i kind of ment in strenght, since size does eventually come with it.

my stuff is shit right now since i had broken arms...

bench= 180
squat= 265
powerclean= i have no clue, testings are this week so i will find this out tomorow.
dead lift= no clue, never did it.

[Prodigy]

no one huh ? =(

[GG1]

yea training your arms 3 days a week is way overtraining them..but for a split to be made for you we need to know whats good for you..like..

how many days do you plan on lifting?
do you go to a gym or workout at home?
and what kind of equipment do you have?

let me kno and i can try to make a training split for you

~gg

[Thomas_Rivera]

If you want size you have to limit your rep range to 6-12 reps, meaning that the 12th rep is the last rep you can manage with that weight. When you do really high reps you don't get much strength and size, its like cardio in a way. I would suggest that you don't pyramid up to a heavy weight, if you want to use a heavy weight that you can only get 6 reps out of then do that weight first then go down in weight.

You shouldn't really workout a certain body part 3 times a week, some people get better results off of two times a week instead of one though.

[Mygeeto]

you should be training your legs 3 times a week instead man

[Prodigy]

Originally Posted by GG1

yea training your arms 3 days a week is way overtraining them..but for a split to be made for you we need to know whats good for you..like..

how many days do you plan on lifting?
do you go to a gym or workout at home?
and what kind of equipment do you have?

let me kno and i can try to make a training split for you

~gg

Its not 3days in a row, i go wednesday friday then sunday, been doing it for a while and ive been seeing my self be able to do same amount of reps as before but with more weight.

i plan to do 3-4 days of working out,
i workout at home, however i have free access to gyms
my equipment, i have a bench it can go incline it has preacher curls at the end of it, on the other side of it i can do squats(but i dont do them since i dont have saftey bars by my side to keep weight from falling on top of me) i also have a few dunbells

Originally Posted by Thomas_Rivera

If you want size you have to limit your rep range to 6-12 reps, meaning that the 12th rep is the last rep you can manage with that weight. When you do really high reps you don't get much strength and size, its like cardio in a way. I would suggest that you don't pyramid up to a heavy weight, if you want to use a heavy weight that you can only get 6 reps out of then do that weight first then go down in weight.

You shouldn't really workout a certain body part 3 times a week, some people get better results off of two times a week instead of one though.

on bench i go 4 sets of 6 reps at weight that is sort of a challenge but its not quite easy to get through either.

Originally Posted by Mygeeto

you should be training your legs 3 times a week instead man

i would do squats at home but i dont have saftey bars on the side of my squat rack and im afraid of weight falling on me.. soon as break is over offseason football is starting we'll be working out then and ill be able to do my squats in school.

[GG1]

if you have free access to gyms i would use the gym rather then the home equipment..therefore you can do your squats on leg days and have a variety of heavier dumbells