Delemma in training

AVFullBack32 · 07-18-2007, 05:08 PM

currently i'm in a football lifting program....it's 3 days a week and we go to the weight room and have to do
bench, clean, squat...then anything else that day
how can i make a training regimen for 3 days.......
my normal one is
monday: Chest Tri's, Forearm
Tuesday: back bi's delts
wednsday: Quads Hams Abs
thursday: Chest Tri's Forearm
friday: Back Bi's Delts
Saturday: Quads Hams Abs
Sunday: rest for Monday

**chrispghmuscle** · 07-18-2007, 05:36 PM

welcome to the dungeon,,, nice to have you aboard,,

The routine doesn't look that bad..most important thing is giving yourself enough time to recover.. What is your diet like.

**YM123** · 07-18-2007, 05:40 PM

looks ok just be careful not to overtrain as you are hitting bodyparts twice a week. If your diet is good you should be ok

AVFullBack32 · 07-18-2007, 05:40 PM

a lot of protein
a lot of fruit juice
and a decent amount of carbs and veges
but my main questions was what should i do about 3 days a week...cause when we do like everything in 1 days i don't wannt over train

**chrispghmuscle** · 07-18-2007, 05:45 PM

your going to have to prioritize,, work on the big muscle groups first,, Chest,, Back, and Legs the rest will follow..

Incline bench / flat bench

bend over barbell rows.

squats, or leg press or hack squat.

AVFullBack32 · 07-18-2007, 05:48 PM

shouuld i hit my weakest points before?
o hate dping everything though becaus e i'm so dead by my last body groups i'm struggling

**chrispghmuscle** · 07-18-2007, 05:55 PM

dont worry about hitting the other bodyparts, the chest, back and legs are compound movements, you will work the other parts of your body while working them,, youll be find bro!!!

jalmy8 · 07-18-2007, 09:47 PM

AVFullBack32, check out defrancostraining.com He coaches tons of high school, college (many in preperation for the combine), and pro athletes. His workout program is 3 days a week..perfect for your needs. When you get there, go to ARTICLES..the program is listed on the page when it opens up. If you still need motivation, check out the PICS.

Beefcake · 07-18-2007, 10:07 PM

So...wait. You're only in the weight room 3 times a week?

USCfb11 · 07-19-2007, 12:57 AM

^^^3 days a week is typical for hs football programs- they also do lots of running and pushing sleds in addition to weights

**chrispghmuscle** · 07-19-2007, 10:32 AM

oh god the memories are coming back to me now,, 800 yards of hit it and get it's,, then the sled and the route patterns..

AVFullBack32 · 07-19-2007, 12:34 PM

yeah we do alot of running and power drills
but thenks everyone for the advice i appreciate it