Training routine for my nephew QB in highschool

[immebz]

He has lost a ton of weight and im gonna try and get him back up. I undrestand that at 16 he needs to eat eat eat. I also want im to have a good mass building routine though to compliment the diet to get bigger. He is ripped but only 155 lbs at 6'3". no bf anywhere, and hes not super skinny, he has muscle but hes very light. Im probably going to be doing this routine too since i like it and it seems to be good for bulking, im 19, 5'9" 173 lbs 10% BF. tell me what you think! critiques, suggestions, advice, anything!


Monday: Hang Cleans 3 x 5
Squats 4 x 10, 8, 6, 4
Leg extensions 4 x 10, 8, 6, 4
Calves 3 x failure (20-35 reps)

Tuesday: DB Military Press 4 x 12, 10, 8, 6
Standing BB Military 4 x 10
Upright rows 4 x 10
Butterflies 3 x 10

Wednesday: Abs
Hanging Leg raises 3 x failure

Thursday: Deadlift 4 x 10
Pullups 3 x failure
Lat pulldown 5 x 12, 10, 8, 6, 4
Bent over BB rows 4 x 10

Friday: Bench Press 5 x 12, 10, 8, 6, 4
Incline Press 4 x 12, 10, 8, 6
DB press 4 x 12, 10, 8, 6
Weighted dips 4 x faliure (go up in weight)

Saturday + Sunday: OFF

 

[highlander555]

Sounds like he has a really solid training routine. The only thing I'd recomend (other than what you said about eating) is that perhaps he should think about taking a month where he does the same routine but dropps the number of reps in half to focus more on strength. I realize that as a highschool athlete stamina and endurance is an important issue, but 4 sets in the 12 to 8 range may not be optimal for getting him stronger, which of course is required for getting bigger.

At the same time I realize that the lower rep scheme isn't going to be the end-all-be-all answer either, but I think that swithching back and fourth every other month or so couldn't hurt. The basic idea is for a period of time focus mostly on strength, and when he does go back to rhe 12-8 rep range, hopefully the strenght gains he made while training in the lower rep range will carrie over.

I guess it's sort of a very simplified periodization program, and speaking of periodization programs, check out the Madcow 5x5 plan in the training sticky at the top of the forum. That thing is a gold mine of info.

Good luck!

 

[NJL52]

He has lost a ton of weight and im gonna try and get him back up. I undrestand that at 16 he needs to eat eat eat. I also want im to have a good mass building routine though to compliment the diet to get bigger. He is ripped but only 155 lbs at 6'3". no bf anywhere, and hes not super skinny, he has muscle but hes very light. Im probably going to be doing this routine too since i like it and it seems to be good for bulking, im 19, 5'9" 173 lbs 10% BF. tell me what you think! critiques, suggestions, advice, anything!


Monday: Hang Cleans 3 x 5
Squats 4 x 10, 8, 6, 4
Leg extensions 4 x 10, 8, 6, 4
Calves 3 x failure (20-35 reps)

Tuesday: DB Military Press 4 x 12, 10, 8, 6
Standing BB Military 4 x 10
Upright rows 4 x 10
Butterflies 3 x 10

Wednesday: Abs
Hanging Leg raises 3 x failure

Thursday: Deadlift 4 x 10
Pullups 3 x failure
Lat pulldown 5 x 12, 10, 8, 6, 4
Bent over BB rows 4 x 10

Friday: Bench Press 5 x 12, 10, 8, 6, 4
Incline Press 4 x 12, 10, 8, 6
DB press 4 x 12, 10, 8, 6
Weighted dips 4 x faliure (go up in weight)

Saturday + Sunday: OFF

A split routine is the worst possible thing an athlete can do. Athletics is driven from core strength and lower body strength. Running speed, balance, agility and even throwing strength are all dictated by how powerful your lower body is.

His current split focuses one day a week on core/legs and the rest of the week on arms and shoulders. What exactly does a quarterback do that makes you prioritize upper body three times as much as lower body?

Look up Rippetoes/Madcow(I forget who's this forum uses) 3x5 in the training vault sticky at the top of these forums. The book Starting Strength is an absolutely PHENOMENAL selection given your nephew's situation(and any highschool athlete in general).

Squatting should be this kids best friend. He should look forward to going to the gym every day so that he can do them.

 

[musketeer]

A split routine is the worst possible thing an athlete can do. Athletics is driven from core strength and lower body strength. Running speed, balance, agility and even throwing strength are all dictated by how powerful your lower body is.

His current split focuses one day a week on core/legs and the rest of the week on arms and shoulders. What exactly does a quarterback do that makes you prioritize upper body three times as much as lower body?

Look up Rippetoes/Madcow(I forget who's this forum uses) 3x5 in the training vault sticky at the top of these forums. The book Starting Strength is an absolutely PHENOMENAL selection given your nephew's situation(and any highschool athlete in general).

Squatting should be this kids best friend. He should look forward to going to the gym every day so that he can do them.

This advice looks insightful. The first routine is a bodybuilding type routine. He'd be better of getting no weight training and more actual time on the field than a routine like this. If he's not expending his time directly involved in playing the sport, then he needs to be doing the best routine possible which would include lots of squat variations and olympic moves and a few mass builders (like bench). Few sets taken to failure so that he's not sore when training at football which is the whole point of this.

 

[Big_BK]

He has lost a ton of weight and im gonna try and get him back up. I undrestand that at 16 he needs to eat eat eat. I also want im to have a good mass building routine though to compliment the diet to get bigger. He is ripped but only 155 lbs at 6'3". no bf anywhere, and hes not super skinny, he has muscle but hes very light. Im probably going to be doing this routine too since i like it and it seems to be good for bulking, im 19, 5'9" 173 lbs 10% BF. tell me what you think! critiques, suggestions, advice, anything!


Monday: Hang Cleans 3 x 5
Squats 4 x 10, 8, 6, 4
Leg extensions 4 x 10, 8, 6, 4
Calves 3 x failure (20-35 reps)

Tuesday: DB Military Press 4 x 12, 10, 8, 6
Standing BB Military 4 x 10
Upright rows 4 x 10
Butterflies 3 x 10

Wednesday: Abs
Hanging Leg raises 3 x failure

Thursday: Deadlift 4 x 10
Pullups 3 x failure
Lat pulldown 5 x 12, 10, 8, 6, 4
Bent over BB rows 4 x 10

Friday: Bench Press 5 x 12, 10, 8, 6, 4
Incline Press 4 x 12, 10, 8, 6
DB press 4 x 12, 10, 8, 6
Weighted dips 4 x faliure (go up in weight)

Saturday + Sunday: OFF

I hate to say it but he is. When i was in HS and before training i was about that weight at 6' tall and yes i was a bean pole even though i was ripped. Food is the only answer, pretty much anything in the gym will work when you first start out, just make sure he is doing compounds and hitting all his muscle groups. MAKE HIM EAT!!! I was always getting yelled at in school for eating but i has to be done, every 2hrs hes GOTTA eat something, even if its a sandwhich it is better then nothing!

 

[immebz]

ok, i know this isnt exactly an athlete friendly routine, but imo he needs overall strength more than athletic training. i could include more plyometric exercises but this is going to be my routine also...

 

[NJL52]

ok, i know this isnt exactly an athlete friendly routine, but imo he needs overall strength more than athletic training. i could include more plyometric exercises but this is going to be my routine also...

Plyometrics are designed to push you further towards your peak. They aren't for an untrained younger athlete. Making him 10% more effective at utilizing his lower body strength through plyos isn't worth anything when he is weak and untrained.

And a 3x5 is overall strength training. Squat, deads, cleans, bench, press.

 

[immebz]

Thanks nj, ill look into the 3x5 program for him. WHat about for me? id say im intermediate

 

[SaiBoT]

Thanks nj, ill look into the 3x5 program for him. WHat about for me? id say im intermediate

I agree with the guys he needs not to spend more time at dinner table rather than that much time at the gym. 3 days at the gym plus the football drills it's enough.

For you the 5x5 intermediate it's solid.

 

[NJL52]

Thanks nj, ill look into the 3x5 program for him. WHat about for me? id say im intermediate

What are your goals and current stats? Any sort of workout with 5 rep sets builds strength and power. Most people do 10 rep range workouts because they are training for aesthetic qualities.

 

[SaiBoT]

Keep in mind that muscle build on strength and power routines makes your muscles look harder even when relaxed. Other than it's mostly diet, unless you wanna go on a typical bodybuilding routine which will give sarcoplasmic hypertrophy but a less functional strength and mass...

 

[immebz]

Im trying to get stronger. However i already have a 6pack so im tryin to get bigger as well. My idea has always been to get aronjud 200 lbs, (im 5'9") and then start going higher reps and more sets and working out cardio and supersets to be a solid 190. Im in football right now so my stregnth has gone down, but i know it will go back up once i start lifting everyday without the extra conditioning.

I think my biggest problem is that im an intermediate lifter, but im a beginner at deads, hang cleans, and any other explosive movement exercise. ive always focused on perfect form that i have no explosive power. Thats what i want. Because i can bench 280 x1 and can only probably squat 285 x 2 or 3 and deadlift 355 x1.

 

[NJL52]

Do a 5x5 and use cleans instead of rows.

Make sure your technique on your cleans is right. Don't muscle it up. Start at really light weight if you can't get perfect explosive technique on your cleans.

 

[immebz]

ok thanks im gonna look into the 5x5 program. would it still be beneficial to build up my bench even though its almost as much as my squat?

 

[SaiBoT]

When you get deep into 5x5 squats strength will rise way above bench press strength. Because legs are naturally stronger than pecs so they will eventually surpass them, if you feel the need to make higher increments of poundage than the recommend poundage on 5x5 go ahead but take it with caution.

 

[immebz]

ok, that makes sense...

what weight do you start out with? my friend starts at a weight and goes up 5 lbs each set so its like for bench, 230x5, 235x5, 240x5, etc. Do you make sure the first set is easy so you can hit the last one? or should the first one be as much weight you could do 5 times?

 

[SaiBoT]

If your max for 5 reps is 240 you should do something like 120x5 160x5 200x5 220x5 2x240 remember that you will be doing squats three times a week...

 

[immebz]

oh ok, so you should be explosive with the lower weight.

Thanks

 

[SaiBoT]

The negative portion of the movement should always be under control. You can bring the weight up explosively though, providing that you work on your technique on the light days.

 

[immebz]

Ok, got it. You train heave monday, light wednesday and medium friday then repeat with a little more weight each week.

 

[SaiBoT]

Yeah that's it.

 

[NJL52]

Read the stickies. There is a link to a very long and well written page all about the 5x5. Just about every question you could ask is answered there. If you do a 5x5 and don't read that page you are an idiot.