Regular routine or go For A football style

[Eminem]

I have been interested in trying something new rather then the 3 day split of 2 bodyparts a day. I am an ectomorph and have been told numerous times that I should stick to compund movement which I have seen football work out do. I have been interested in building larger shoulders, and starting to use cleans and football workouts tend to include those as well. Basically am looking to add muscle and lift weights 3 days a week. So if any of you have any advice on which to go with that would be great. Or if you havea better idea shoot.

 

[Lee]

i am currently doing a 3 days split, heres my basic routine

sunday - off
monday - bis/back
tuesday - off
wednesday - chest/tris
thursday - off
friday - legs/shoulders
saturday - off

i think a 3 days split is the best for building mass cuz u get plenty of rest and recovery time, and its easy to keep up with a diet with only training 3 times a week. big shoulders has a lot to do with genetics, but a good excersize to build shoudlers is hanging cleans, the initial pull of the weight is all shoulders and arms. also deadlifts seem to work shoulders just cuz they have to help hold all that weight. just stick to the basic lifts and make sure to do cleans, deads, and squats.

 

[Eminem]

To work in clean to say a shoulder workout how would or what would I eliminate?

Military Press
Side Laterals
Bent laterals
shrugs

Would I just remove some exercises?
or eliminate the minor exercises like laterals and whatnot?

 

[BigBadBootyDaddy29]

Em, if you want some football workouts, PM me, I've been doing em since I was 13 and I'll hook you up with something.....I will tell you that if you wanna clean, it is awesome, but first of all, you can't just do them, you should probably be shown by a qualified coach/trainer/ect, and you really need to learn them in phases, and what youlearn and when will all depend on your experience levels with various lifts......One key thing, if you want to clean, you need to think in terms of movements, NOT what bodypart you're working......I am not trying to knock the previous post, but the initial pull of a clean is NOT shoulders and arms.....what you do is drive your hips into the bar to create momentum, then you shrug as you rise onto your toes, and when you shrug, the arms are NOT moved, then you imagine the bar flying through the roof as your bend your elbows (which are flared out) to simply allow the bar the continue it's upward flight, when the bar reaches it's highest point, you jump explosively under the bar, whip your elbows around, and for a power clean catch the bar with knees bent in a 1/4 front squat,and for a full clean time the elbow whip and the catch so that you rack the bar in the bottom position of a full front squat, then you rise........so the pull is momentum from the hips and traps, the arms are not used, they are simply bent to allow the bar to continue it's flight right through the fucking roof (which is what you should have drilled into your head from day one)........Actually when I was taught to shrug, I was told to picture my hips stretching and my traps crashing into my ears and the bar just flying through the roof of the weight room cause I shrugged like such an explosive motherfucker that there was NO other option....I hope this helps.....if you want a program Pm me or post something and I will do one up for you.....if you need clarification on hang clean/full clean and all that crazy shit, just say so and I will provide it for you.

 

[BigBadBootyDaddy29]

Big Cat I just thought of something else that may help, just to help you grasp the idea of explosion and that the arms are not used.......think of your arms as a cheap ho....you are just gonna use them to get something.....all your power is generated by the hip drive and the viscious shrug, you are just USING your arms as a means to an end, kind of like a cable to transer the weight to the racked position.....you just bend them (not pull with them) to allow the bar to continue what it is gonna do regardless (crash through the roof of the weight room)....think of a cable pushdown, the cables slide to allow the stack to move......your arms bend to allow the weight to continue it's rise........I really hope this clicks, I am trying to put this stuff in plain English, it is how I was taught, and when I check out info. on the O-Lifts, although there is some good, good shit, it is written like rocket science, and it isn't, it turns peope off because it unnessarily complicates matters....the o-lifts are such a fucking blast and adrenaline rush that I can feel my traps grow just typing this, their instruction just needs to be put into everyday terms people can understand without getting a headache reading dribble that isn't needed....save the scientific dribble for those with ex-phys degrees......I hope I hit on something that clicked.....if you want a program, let me know and it is as good as posted.