Help me with a weighlifting routine

[tapb4dasnap**]

Hey I'm within a month of turning 16 and want to get serious about weighlifting..I feel kind of tiny at 177lbs and would like to add both weight and strength (football :icon_chee ) My goal is to hit 195 by next football season and 215-230lbs as a senior. My current maxes so you have a general idea are these..
deadlift-350lbs around
bench-240lbs..might be a little better by now
squat-not sure
incline-so pathetic I'm not even going to say lol..

..alright well not sure if that helped but I was wondering that if you guys would be nice enough to help me come up with a weightlifting routine optimal for American Football and possibly a basic diet plan (what kind of foods I should really load up on and if your bored/nice enough to give me a meal routine to follow to gain optimal weight that I can turn into muscle)

If you guys don't want to do any of this thats fine, but I really just got inspired by a D-1 middle linebacker who put on 10lbs solid muscle in ONLY THE UPPER BODY (He had an injured knee). I figured if he could do that at 20 when he's done growing and already a beast that I could, with enough work and dieting, do something even better because of the fact that I'm still young. I'm 6'1 in case you need my body type..tell me if my goals are realistic also please lol. Thanks in advance.

 

[Quagmire]

Westside for Skinny Bastards:

http://www.defrancostraining.com/articles/archive/articles_westside.htm

It's gotten good recs by a lot of people on this board. I may try it myself in a couple of weeks.

BTW, I just noticed that you wanted to gain 18 lbs by football season. That seems a little ambituous given that football season is about 4 weeks from now. There's no way you are putting on that much muscle in that time and depending on what position you play you don't want to out on that much fat.

For now I would worry more about boosting your strength and cardio and worry about bulking up in the offseason.

 

[shagy]

that's a hell of a deadlift for your age/size

 

[tapb4dasnap**]

Quaqmire I meant by next years football season

 

[tapb4dasnap**]

Thanks shagy lol but I'm not sure if this means anything buts its a hex-bar deadlift...not sure if that makes it easier or not just letting you know.

 

[tapb4dasnap**]

BTW Quagmire, thanks for the site I just added it to my favorites. If I reach 200lbs by next football season I'll cry lol I wanna be like that #2 middle linebacker. Thanks again.

 

[Mark Limbaga]

www.geocities.com/elitemadcow1

 

[Quagmire]

Thanks shagy lol but I'm not sure if this means anything buts its a hex-bar deadlift...not sure if that makes it easier or not just letting you know.

I went through a hex-bar deadlift phase a while ago, but I strongly reccomend going back to the straight bar. The hex-bar makes the movement very similar to the squat by taking weight away from the lower back and hamstrings and putting it on the quads. It's still a good lift, but it's very different from a traditional deadlift.

Also, the hex-bar can be a bad habit to get into because a lot of gyms don't have them and you don't want to be clueless when you go to a gym that only has straight bars.

 

[tapb4dasnap**]

Lol alrite thanks I'll start doing both then..or is that bad to do because although different they work similar muscle groups? Can I do both or should I just stick to one?

 

[SakurabaSan]

Westside for Skinny Bastards:

http://www.defrancostraining.com/articles/archive/articles_westside.htm

It's gotten good recs by a lot of people on this board. I may try it myself in a couple of weeks.

BTW, I just noticed that you wanted to gain 18 lbs by football season. That seems a little ambituous given that football season is about 4 weeks from now. There's no way you are putting on that much muscle in that time and depending on what position you play you don't want to out on that much fat.

For now I would worry more about boosting your strength and cardio and worry about bulking up in the offseason.

My friend just started lifting a month ago. He's eating 200 grams of protein a day and he has gained over 20 pounds in lean muscle in this past month. Seriously.

 

[Lusst]

What position do you play? As long as you can throw down on the football field, colleges will notice you. Don't worry, they have a way to make you bigger. :icon_chee

The 5x5 method is great for adding size and strength, just make sure you eat a SHITLOAD because all those sprints in practice burns alot of calories.

Just for the record, I started at Varsity linebacker my Junior year at a weight of 180 and my bench was only 185. Play the sport and do all the little things right, the strength and size will come.

 

[Quagmire]

Lol alrite thanks I'll start doing both then..or is that bad to do because although different they work similar muscle groups? Can I do both or should I just stick to one?

Definitely don't do both the same day. If you really like the hex bar, you could alternate it with the straight bar every other week. Or you could do the straightbar deadlift on an upperbody day and use the hex bar later in the week on your lower body day. But I think you're better off just using the straightbar for deadlifts and doing squats to hit your quads.

 

[w0cyru01]

My friend just started lifting a month ago. He's eating 200 grams of protein a day and he has gained over 20 pounds in lean muscle in this past month. Seriously.

20 pounds in lean muscle in one month?
Yeah...sure..ok

 

[azjudoboxer**]

Hey I'm within a month of turning 16 and want to get serious about weighlifting..I feel kind of tiny at 177lbs and would like to add both weight and strength (football :icon_chee ) My goal is to hit 195 by next football season and 215-230lbs as a senior. My current maxes so you have a general idea are these..
deadlift-350lbs around
bench-240lbs..might be a little better by now
squat-not sure
incline-so pathetic I'm not even going to say lol..

..alright well not sure if that helped but I was wondering that if you guys would be nice enough to help me come up with a weightlifting routine optimal for American Football and possibly a basic diet plan (what kind of foods I should really load up on and if your bored/nice enough to give me a meal routine to follow to gain optimal weight that I can turn into muscle)

If you guys don't want to do any of this thats fine, but I really just got inspired by a D-1 middle linebacker who put on 10lbs solid muscle in ONLY THE UPPER BODY (He had an injured knee). I figured if he could do that at 20 when he's done growing and already a beast that I could, with enough work and dieting, do something even better because of the fact that I'm still young. I'm 6'1 in case you need my body type..tell me if my goals are realistic also please lol. Thanks in advance.

If football is your main goal, go with Bigger Faster Stronger BFS.com. It's an excellent program

 

[tapb4dasnap**]

If football is your main goal, go with Bigger Faster Stronger BFS.com. It's an excellent program

We have that at our HS but I don't like it. Maybe it's just the coaches who make it not seem to work but my max was 240 for the bench. I write that on the info sheet and the next workout they told me that I should do 5 sets of 5 reps at these weights (205, 215, 225, 235, and 245). Now I don't understand that since I can only do 240 once and they want me to do all those then 235 which is almost my max 5 times, then 245 which is 5 lbs heavier than my max 5 times. Idk it just seemed weird because one day they'd give me that to do or something similar for another muscle group and the next they'd decrease the weight AND the reps. It just didn't seem right, but once again it might be the coaches. Atm I run a 5.0 40 and can do they 185 lbs bench press (HS combine) 9 times. I'd like to get a 4.7 or maybe even a 4.6 by senior year and the 185 lbs bench rep up to the 20's..lol I wish. And weigh in the 220+ category. I play poacher on defense (kind of like a defensive end that plays in the linebacker formation to the outside of the Ike and Will) and fullback. I'd like to keep playing fullback even in college if I ever make the team for one so I'd like to beef up and get quicker and get stronger. Lol im not asking for to much am I...thnx for the help btw ill look at the site to see if its my coaches.