Help with my routine/ to get bigger.

[tom.daley]

just wondered if you would be able to help/assess my workout.

I have been going to the gym on and off for about a month now and i have been seeing improvement over that time. I usually go 3 or 4 times a week and have intense soccer training on the other days. I have only just set out my workout and separated it into different days so here it is. at the moment i have only been working on my biceps,legs and chest...not sure about this.

Monday - Bicep

Straight Bar Curl - 3x8 Heavy as I can (first set drop set)
EZ Curl Bar (Inside Grip) 3x8 Heavy as I can (first set drop set)
Dumbbell Curls - 3x8 Heavy as I can (first set drop set)
Dumbbell Hammer Curls - 3x8 Heavy as I can (first set drop set)

Tuesdy - Soccer

Wednesdy - Chest
Dumbbell Incline Chest Press - 3x8 Heavy as I can (first set drop set)
Low Cable Flys - 3x8 Heavy as I can (first set drop set)
Bent-Over Single-Arm Cable Press - 3x8 Heavy as I can (first set drop set)
Middle Cable Chest Fl - 3x8 Heavy as I can (first set drop set)
Incline Chest Press (Hammer Strength)- 3x8 Heavy as I can (first set drop set)

So thats basically it. I may incorporate back somewhere during the week, but i just wanted to know if this workout is ok or should i change it.
i basically just want to build mass and get bigger.
any help would be great
thanks heaps

 

[JDid23]

your routine isn't good.... so we're going to have to change that.

however, first i want to ask you some questions.

- are you training specifically for soccer?
- what are your stats (height, weight, age)
- how is your diet?
-
what are your goals?


I played soccer for 4 years in high school, was captain for 2 years, and passed up playing for a really good D3 school cuz of academics and other shit. If you're going to train for soccer, you should be doing movements like squats, power cleans, deadlifts, 1 leg romanians and 1 leg bulgarian split squats... plyometrics are good, and so are other things. Yes, upper body strength can be very useful, but to do that and that alone is to cheat yourself out of becoming a better and stronger player.

 

[ak109]

Would like to know the same questions a jd however; I will suggest one hung leave the drop sets till the end of your sets not st te beginning because you will work your muscle to the maximum of it's ability because if you waste your energy on a drop set on the first set you will not be able to push as hard as you could compared to if you left it as your last set. And also you shouldn't just work you biceps legs and chest you should do more of a mix so your whole body grows and isn't disproportionate, if you don't have enough days to go often wouldn't hurt to go backs/bi', chest/tri's, legs, shoulders/calves/core.

 

[lweaver]

The routine doesnt look too bad, all you have to do is delete it and start over, which is easier than trying to modify your current routine.

Check out the stickies in the weight lifting forum.

If you want to gain any kind of strength it's going to take heavy compound lifts with barbells. It's more fun too!

 

[ih8uselessppl]

For gaining size I believe in HIT training.. Basically whichever excersise you want to do, do 3 sets.. 1st set is moderate weight, you should be able to get 12 reps no problem... 2nd set increase weight and you should have to push for reps 10-12... And then last set do heavy.. You should be able to get 6-8 reps.. If you can do 9 reps for your heavy set, increase the weight for next time.

 

[tom.daley]

your routine isn't good.... so we're going to have to change that.

however, first i want to ask you some questions.

- are you training specifically for soccer?
- what are your stats (height, weight, age)
- how is your diet?
-
what are your goals?


I played soccer for 4 years in high school, was captain for 2 years, and passed up playing for a really good D3 school cuz of academics and other shit. If you're going to train for soccer, you should be doing movements like squats, power cleans, deadlifts, 1 leg romanians and 1 leg bulgarian split squats... plyometrics are good, and so are other things. Yes, upper body strength can be very useful, but to do that and that alone is to cheat yourself out of becoming a better and stronger player.

thanks for your reply. im really just training my upper body, my legs are super strong and i dont think i need to work on them.i just had a trial with everton in the UK and they invited me back to play with them this year but they were all stronger than me. so i just wanted to work on this before i go back. im 76kg ( not sure what that is in pounds), 19, 180cm.
my diet is good, i just went to a nutritionist so she sorted me out
thanks for your help

 

[moya]

my legs are super strong and i dont think i need to work on them.

how much do you squat?

 

[lweaver]

Agreed, I work my legs consistently and do not consider them to be all that strong. There are guys on this forum squatting 600+ pounds that are probably beating themselves up for not being strong enough...

Lets just say that "strong" is relative, but being stronger can only be better.

They might be your strongest area, but increasing leg and back strength will make it much more possible to increase your strength everywhere else. Just something to keep in mind.

 

[b fold the truth]

You are playing football (soccer) and you are training biceps and chest? Why?