Muscle Growth

[TheCowboy]

Hey all,
In this year I will be working a lot on gaining muscle (size, shape, definition). I will most likely be starting Right Tackle for the Varsity team this year and I hope to gain as much muscle as I can. I go to Planet Fitness 3 days of the week.

My question to you is what is the best technique or rule to gaining the most muscle I can?

Thanks!

[brymatt94]

If you want to gain muscle and size you lift high weights at low reps. If you just want tone you lift low weights with high reps.

[tomson75]

Muscle size and definition doesn't mean jack **** if the muscles next to the muscles you train aren't strong. Simply lifting weights is the wrong way to go...especially at your age. Build a solid base in which to build on first...focus on strengthening ALL of your muscles groups as opposed to the ones that look good in magazines. Core work and leg work will provide your biggest gains in size, and will help you for years to come...likely your entire life.

If you want to add size while you do it, just pump copious amounts of protein and supplements to maximize synthesis.

Function over fashion.

Don't be a gym dork....or you'll find yourself walking around socializing in Gold's 15 years from now flexing your pecs while you're rockin' 10" calves and a ghey tank top.

[TheCowboy]

Muscle size and definition doesn't mean jack **** if the muscles next to the muscles you train aren't strong. Simply lifting weights is the wrong way to go...especially at your age. Build a solid base in which to build on first...focus on strengthening ALL of your muscles groups as opposed to the ones that look good in magazines. Core work and leg work will provide your biggest gains in size, and will help you for years to come...likely your entire life.

If you want to add size while you do it, just pump copious amounts of protein and supplements to maximize synthesis.

Function over fashion.

Don't be a gym dork....or you'll find yourself walking around socializing in Gold's 15 years from now flexing your pecs while you're rockin' 10" calves and a ghey tank top.
Thanks for the info. To be honest with you I think I have a lot of leg muscle. On one of the machines I can do multiple sets of 10 at 120 lbs and the machine only goes up to 140 lbs. IMO that's pretty good. As for my arms I can do about an average of 60 lbs per upper body machine. In one I can do 90 lbs.

I was wondering if something like the Shake Weight could do something good.

[xout]

Eat lots of protein.

Lift. Heavy weight, small # of reps. (6-10, as long as they last 3 are HARD.)

Supplements.

Invest in some whey protein and bcaa powder/pills.

Also - casein protein before bed (digests slower). You can get this from Cottage cheese, or more whey shakes.

[CowboyDan]

No offense to anyone on here, but why would you trust random people on a Cowboys board over, say, a personal trainer or even a body building book or muscle magazine? I'm just curious.
By the way, I've worked at a health club for 6+ years and the above advice is very good so far. I'm impressed guys.

[TheCowboy]

No offense to anyone on here, but why would you trust random people on a Cowboys board over, say, a personal trainer or even a body building book or muscle magazine? I'm just curious.
By the way, I've worked at a health club for 6+ years and the above advice is very good so far. I'm impressed guys.
I really don't have anything to lose, but I'm kind of dumb. ;)

[TheCowboy]

Quick question on the cottage cheese. How much should I eat before going to bed?

[hairic]

Disregard bodybuilding, acquire strength.

[xout]

Quick question on the cottage cheese. How much should I eat before going to bed?


I usually get about 3 or 4 tablespoons and mix it with some pineapple or a banana. Granola or healthy cereal works too. No more than a cup of yogurt might be.

I've also found these little cottage cheese snack packs that come as if they are a 6 pack of yogurt. That's a pretty healthy serving.

Another thing that might help in addition to the BCAA's would be some Omega 3s and 6's. These are essential to muscle growth (and overall health as well). You can get this naturally by eating fish (Grilled or baked salmon). I supplement by taking some fish-oil tabs in the morning with breakfast.

[rkell87]

Thanks for the info. To be honest with you I think I have a lot of leg muscle. On one of the machines I can do multiple sets of 10 at 120 lbs and the machine only goes up to 140 lbs. IMO that's pretty good. As for my arms I can do about an average of 60 lbs per upper body machine. In one I can do 90 lbs.

I was wondering if something like the Shake Weight could do something good.
1. you play football, you never have enough leg muscle
2. you play on the line, YOU NEVER HAVE ENOUGH LEG MUSCLE!


most of the advice here has been valid, though i will add that 3 days of working out isn't enough IMO at your age. you have an opportunity to really increase your strength at a rate right now that 30-40 year olds could only dream of and your body will recover fast enough to support the extra workouts, especially with the right training, diet, and supplements.

don't just focus on getting stronger and neglect becoming more agile, be sure to still do cardio/quickness and agility training at least once a week.

on the side advice*
1.i recommend free weights over machines because they force you to use all those little stabilizer muscles that machines don't get.

2.learn proper lifting techniques, don't listen to your friends, they don't know either.

3. get a subscription to muscle and fitness(i prefer it because it has good workouts/advice/charts and less ads) try some things suggested in it including training splits, then join bodybuilding.com and go to the teen section in their forum and you will find all kinds of stuff for football training.

4. don't take steroids

5. DO NOT TAKE ANY PRO-HORMONES/PRO-STEROIDS. you will see your friends take these, they will get strong, you will want to take them, they are available over the counter and you will think they are OK. THEY ARE NOT. they are more harmful and less effective than actual steroids and they require proper dosing and extensive PCT(post cycle therapy) and you don't have access to the ideal PCT and neither do your friends.




just so you know i am five years removed from high school, i played Texas 5A football at 145-50 pounds, i know the pressures of football and the weight room and it was only my conviction in being clean that i did not give in to these pressures. good diet, good training program, whey protein shakes- these are your bread and butter, all the supplements in the world mean nothing if your diet isn't right and you aren't training hard enough. if you aren't sore the next day, you didn't train hard enough.

one more thing, it is my opinion that creatine is all right, we have 20 years of at least anecdotal evidence of its effectiveness and safety, but i would not take it until you have plateaued for at least a month, which should not happen for a 15 year old. if it does i recommend an examination of your diet and training routine before going that route.

[Kangaroo]

1. you play football, you never have enough leg muscle
2. you play on the line, YOU NEVER HAVE ENOUGH LEG MUSCLE!


most of the advice here has been valid, though i will add that 3 days of working out isn't enough IMO at your age. you have an opportunity to really increase your strength at a rate right now that 30-40 year olds could only dream of and your body will recover fast enough to support the extra workouts, especially with the right training, diet, and supplements.

don't just focus on getting stronger and neglect becoming more agile, be sure to still do cardio/quickness and agility training at least once a week.

on the side advice*
1.i recommend free weights over machines because they force you to use all those little stabilizer muscles that machines don't get.

2.learn proper lifting techniques, don't listen to your friends, they don't know either.

3. get a subscription to muscle and fitness(i prefer it because it has good workouts/advice/charts and less ads) try some things suggested in it including training splits, then join bodybuilding.com and go to the teen section in their forum and you will find all kinds of stuff for football training.

4. don't take steroids

5. DO NOT TAKE ANY PRO-HORMONES/PRO-STEROIDS. you will see your friends take these, they will get strong, you will want to take them, they are available over the counter and you will think they are OK. THEY ARE NOT. they are more harmful and less effective than actual steroids and they require proper dosing and extensive PCT(post cycle therapy) and you don't have access to the ideal PCT and neither do your friends.




just so you know i am five years removed from high school, i played Texas 5A football at 145-50 pounds, i know the pressures of football and the weight room and it was only my conviction in being clean that i did not give in to these pressures. good diet, good training program, whey protein shakes- these are your bread and butter, all the supplements in the world mean nothing if your diet isn't right and you aren't training hard enough. if you aren't sore the next day, you didn't train hard enough.

one more thing, it is my opinion that creatine is all right, we have 20 years of at least anecdotal evidence of its effectiveness and safety, but i would not take it until you have plateaued for at least a month, which should not happen for a 15 year old. if it does i recommend an examination of your diet and training routine before going that route.

The main thing with creatine is to keep your self hydrated water is your friend; thinking of a diet coke drink a water instead.

[rkell87]

The main thing with creatine is to keep your self hydrated water is your friend; thinking of a diet coke drink a water instead.
this is true without creatine, also there are better forms of creatine out there that aren't that bad about dehydration and that are 'dryer' in the sense that your muscle growth isn't just your muscle swelling with water and you wont lose it when you stop taking it

[Sam I Am]

Roids. ;)

[Sam I Am]

1. you play football, you never have enough leg muscle
2. you play on the line, YOU NEVER HAVE ENOUGH LEG MUSCLE!


most of the advice here has been valid, though i will add that 3 days of working out isn't enough IMO at your age. you have an opportunity to really increase your strength at a rate right now that 30-40 year olds could only dream of and your body will recover fast enough to support the extra workouts, especially with the right training, diet, and supplements.

don't just focus on getting stronger and neglect becoming more agile, be sure to still do cardio/quickness and agility training at least once a week.

on the side advice*
1.i recommend free weights over machines because they force you to use all those little stabilizer muscles that machines don't get.

2.learn proper lifting techniques, don't listen to your friends, they don't know either.

3. get a subscription to muscle and fitness(i prefer it because it has good workouts/advice/charts and less ads) try some things suggested in it including training splits, then join bodybuilding.com and go to the teen section in their forum and you will find all kinds of stuff for football training.

4. don't take steroids

5. DO NOT TAKE ANY PRO-HORMONES/PRO-STEROIDS. you will see your friends take these, they will get strong, you will want to take them, they are available over the counter and you will think they are OK. THEY ARE NOT. they are more harmful and less effective than actual steroids and they require proper dosing and extensive PCT(post cycle therapy) and you don't have access to the ideal PCT and neither do your friends.




just so you know i am five years removed from high school, i played Texas 5A football at 145-50 pounds, i know the pressures of football and the weight room and it was only my conviction in being clean that i did not give in to these pressures. good diet, good training program, whey protein shakes- these are your bread and butter, all the supplements in the world mean nothing if your diet isn't right and you aren't training hard enough. if you aren't sore the next day, you didn't train hard enough.

one more thing, it is my opinion that creatine is all right, we have 20 years of at least anecdotal evidence of its effectiveness and safety, but i would not take it until you have plateaued for at least a month, which should not happen for a 15 year old. if it does i recommend an examination of your diet and training routine before going that route.

...and STRETCH after every workout! If you are trying to gain mass and muscle and do not stretch, your agility will suck and you will end up being Colombo this past season! Keep limber!

[TheDallasDon]

Free weights are the best forget machines

The best workouts for football

THE BEST IS SQUAT!!!!!!!!!!
Bench Press
Dead Lift
Cling and Jerk
Hamstring Curls


stuff like compound workouts and dont forget core!!!!
here is the workout I use



DAY 1 - LEGS and ABBS / LOWER BODY#1 - WENDNESDAY
*Hang Cling - 4sets / 6-4-4-2
*Squats - 5sets / 6-6-6-4-2
*Dead Lift - 5sets / 8-6-6-4-4
*Hamstring Curls - 4sets / 10-8-6-4
*Lunges - 3sets / 8-8-8
*Leg Curls - 4sets / 8-8-6-6
*Calf Raises - 4sets / 8-8-6-6
*Calf Raises(wall) - 3sets / Muscle Failure
*Weighted V Crunch - 3sets / 10-10-10
*Trunk Twist - 2sets / Muscle Failure
*Weighted Decline Crunch - 4sets / 8-8-6-6


DAY 2 - UPPER BODY#1 - THURSDAY
*BenchPress - 5sets / 6-6-6-4-2
*Incline BenchPress - 5sets / 8-6-6-4-4
*Standing PushPress - 4sets / 6-6-4-4
*Bent Over Rows - 4sets / 6-6-6-6
*Skull Crushers - 3sets / 6-6-6
*Standing Dumbell Curls - 4sets / 8-8-6-6
*Dumbell Shrugs - 4sets / Muscle Failure


DAY 3 - REST & RECOVER - FRIDAY
*Rest
*Rest
*Rest


DAY 4 - LEGS and ABBS / LOWER BODY#2 - SATURDAY
*Power Cling - 4sets / 6-6-4-4
*Snatch - 4sets / 4-4-3-2
*Box Squat - 5sets / 8-8-6-4-4
*Dead Lift - 3sets / 8-6-6
*Leg Extensions - 4sets / 10-8-8-6
*Calf Raises - 3sets 10-8-6
*Weighted Leg Lifts - 4sets / 8-8-8-8
*Trunk Twist - 3sets / Muscle Failure
*Medicine /ball Situps - 4sets / 8-8-6-6


DAY 5 - UPPER BODY#2 - SUNDAY
*Incline Dumbell Press - 5sets / 10-8-8-6-4
*BenchPress - 5sets / 10-8-8-6-4
*Seated Military Press - 4sets / 6-6-4-4
*Lat PullDowns - 4sets / 10-8-8-6
*Pull Ups - 5sets / Muscle Failure
*Close Grip BenchPress - 4sets / 6-6-4-2
*Tricep Pull Downs - 4sets / 10-8-8-6
*Barbell Curls - 5sets / 10-8-8-6-4


DAY 6 & 7 - REST & RECOVER - MONDAY & TUSDAY
*Rest
*Rest
*Rest

[Teren_Kanan]

Free weights are the best forget machines

The best workouts for football

THE BEST IS SQUAT!!!!!!!!!!
Bench Press
Dead Lift
Cling and Jerk
Hamstring Curls


stuff like compound workouts and dont forget core!!!!
here is the workout I use



DAY 1 - LEGS and ABBS / LOWER BODY#1 - WENDNESDAY
*Hang Cling - 4sets / 6-4-4-2
*Squats - 5sets / 6-6-6-4-2
*Dead Lift - 5sets / 8-6-6-4-4
*Hamstring Curls - 4sets / 10-8-6-4
*Lunges - 3sets / 8-8-8
*Leg Curls - 4sets / 8-8-6-6
*Calf Raises - 4sets / 8-8-6-6
*Calf Raises(wall) - 3sets / Muscle Failure
*Weighted V Crunch - 3sets / 10-10-10
*Trunk Twist - 2sets / Muscle Failure
*Weighted Decline Crunch - 4sets / 8-8-6-6


DAY 2 - UPPER BODY#1 - THURSDAY
*BenchPress - 5sets / 6-6-6-4-2
*Incline BenchPress - 5sets / 8-6-6-4-4
*Standing PushPress - 4sets / 6-6-4-4
*Bent Over Rows - 4sets / 6-6-6-6
*Skull Crushers - 3sets / 6-6-6
*Standing Dumbell Curls - 4sets / 8-8-6-6
*Dumbell Shrugs - 4sets / Muscle Failure


DAY 3 - REST & RECOVER - FRIDAY
*Rest
*Rest
*Rest


DAY 4 - LEGS and ABBS / LOWER BODY#2 - SATURDAY
*Power Cling - 4sets / 6-6-4-4
*Snatch - 4sets / 4-4-3-2
*Box Squat - 5sets / 8-8-6-4-4
*Dead Lift - 3sets / 8-6-6
*Leg Extensions - 4sets / 10-8-8-6
*Calf Raises - 3sets 10-8-6
*Weighted Leg Lifts - 4sets / 8-8-8-8
*Trunk Twist - 3sets / Muscle Failure
*Medicine /ball Situps - 4sets / 8-8-6-6


DAY 5 - UPPER BODY#2 - SUNDAY
*Incline Dumbell Press - 5sets / 10-8-8-6-4
*BenchPress - 5sets / 10-8-8-6-4
*Seated Military Press - 4sets / 6-6-4-4
*Lat PullDowns - 4sets / 10-8-8-6
*Pull Ups - 5sets / Muscle Failure
*Close Grip BenchPress - 4sets / 6-6-4-2
*Tricep Pull Downs - 4sets / 10-8-8-6
*Barbell Curls - 5sets / 10-8-8-6-4


DAY 6 & 7 - REST & RECOVER - MONDAY & TUSDAY
*Rest
*Rest
*Rest

What techniques do you use to rest 3 separate times on your off days? :laugh1:

On a more serious note, I'm curious why some you go with 4/5 sets over a more traditional 3?

[tomson75]

Psst....its "Clean", not "Cling".

;) :D


Aslo.....don't forget the snatch!

[Wimbo]

I agree on the advice for squats and deadlifts. You want to do exercises that engage multiple parts of your body synergisticly. Just make sure you have someone there to teach you the correct form from the start - it is very easy to get bad habits early & cause potential injury.

Below is a great exercise for core and hip strength - it also hits your shoulders and scapular muscles. It's called a Landmine. I learned it from a friend in the Secret Service who trains for hand to hand combat strength (like an OL would). This clip is lousy, because you need to put weights on the end of the bar that you are holding in the air. I start with a 45 plate & go up from there. If you haven't done it before, start lighter... Just the bar first, then start adding weight as you can handle it. For the end of the bar on the ground, you need to place it on a towel in a corner. Or, I usually place a 25# plate on the ground against a wall & place the end of the barbell in the center hole to be the pivot point. You have to use controlled form to keep it from slipping out. They sell specific equipment for doing landmines, but you really don't need it. I swing the barbell back an forth for a 20 count (10 reps per side). Here's the clip:

TZVlFDR00Kg

From the same starting point, you can also do one arm squat presses by holding the bar on one side resting it on your shoulder, then squatting and pressing the bar over your head as you stand up. Do 8-10 reps, then switch sides.

[casmith07]

First, how old are you?

[Seven]

I really don't have anything to lose, but I'm kind of dumb. ;)

This makes you a perfect OLineman. Why bother with the weights? ;)

Seriously.......Protein is a must with the essential amino's. You have to repair the muscle damage you do while lifting. Whey is great right after(or during IF your stomach can handle it) the work out. However, it's instantaneous. You can use a protien that is a sustained release. Meaning it will release necessary components gradually. One could take this form before going to bed, however......some brands sport alot of Vitamin B and you may not sleep well. One thing to remember.......the average human can only absorb around 45-50 grams of protein. If you pay extra for the boast of 50+ grams.......you're literally pissing it away. Also you can take a lean mass weight gain formula. Steer clear of the brands that have a TON of sugar (Sugar isn't kind to the body) Flavored formulas have more sugar BUT you can find some flavored with lower sugar, not as low as the unflavored, but tolerable.

One more thing......pay attention to amount of servings AND serving size. Some lean mass formulas boast a 15 lb gain in 5 weeks. However with what you have to take of their supplement.........you'd never be able to eat regular food on top their supplement.


Lift smart. Don't do things that hurt your joints. i.e. uncomfortable motion with weight. Change up your routine (I do about every three months)as the muscles will become accustomed to regiment and you'll flatline and become bored. There's a million different ways to exercise your targeted muscle group.


Good luck!!

[rkell87]

First, how old are you?
it is in his sig

[CanuckCowboysFan]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.

http://www.flickr.com/photos/57910425@N06/5325499290/

http://www.flickr.com/photos/57910425@N06/5324890701/

Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.

[HeavyBarrel]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.

http://www.flickr.com/photos/57910425@N06/5325499290/ (http://www.flickr.com/photos/57910425@N06/5325499290/)

http://www.flickr.com/photos/57910425@N06/5324890701/ (http://www.flickr.com/photos/57910425@N06/5324890701/)

Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.+1, there is some very poor advice given so far, I would suggest "googling" workout myths or bodybuilding myths that will dispel things like using low weight and high reps to "tone" I suggest a site like lean gains .com or the Brink zone on You tube

[TheDallasDon]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.

http://www.flickr.com/photos/57910425@N06/5325499290/ (http://www.flickr.com/photos/57910425@N06/5325499290/)

http://www.flickr.com/photos/57910425@N06/5324890701/ (http://www.flickr.com/photos/57910425@N06/5324890701/)

Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.


say wuts wrong with mine???

[CanuckCowboysFan]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.




http://i1209.photobucket.com/albums/cc400/canuckboysfan/High1.jpg

http://i1209.photobucket.com/albums/cc400/canuckboysfan/high2.jpg


Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.

[CanuckCowboysFan]

say wuts wrong with mine???


Yours wasn't bad (the actual workout) but that workout won't work for the kid. He's 15. And he's barely lifted before. What works for you won't work for him. In that way it is bad advice. Just like if you go get Jay Cutlers (the bodybuilder) workout program. If you do exactly what he does you will fail. Plus its too complex

[HeavyBarrel]

say wuts wrong with mine???
too much volume
Squats and deadlift are max effort lifts that require virtually every major muscle group, hardly two exercises that should be done back to back.
Your workout is geared towards a BB who can handle that sort of volume. At this stage of the OP life he should focus on the basic lifts, eat at a calorie surplus or deficit based on his goal and lift as heavy as he safely can do. Honestly at his age I would just eat at a calorie surplus and evaluate my gains after a few months. Without seeing pictures of the OP and not knowing his genetics that would be my advice.

[rkell87]

too much volume
Squats and deadlift are max effort lifts that require virtually every major muscle group, hardly two exercises that should be done back to back.
Your workout is geared towards a BB who can handle that sort of volume. At this stage of the OP life he should focus on the basic lifts, eat at a calorie surplus or deficit based on his goal and lift as heavy as he safely can do. Honestly at his age I would just eat at a calorie surplus and evaluate my gains after a few months. Without seeing pictures of the OP and not knowing his genetics that would be my advice.
his pics are in the members area

[Seven]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.




http://i1209.photobucket.com/albums/cc400/canuckboysfan/High1.jpg

http://i1209.photobucket.com/albums/cc400/canuckboysfan/high2.jpg


Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.

Why don't you just spill it if what you've got is groundbreaking? Why the secrecy?

[jimmy40]

Quick question on the cottage cheese. How much should I eat before going to bed?start with half a gallon.

[HeavyBarrel]

start with half a gallon.
How could we possibly know your caloric needs, diet is half the battle (if not more)If you hit your calories for the day you don't need any cottage cheese.

[jimmy40]

How could we possibly know your caloric needs, diet is half the battle (if not more)If you hit your calories for the day you don't need any cottage cheese.uhhhh ok

[Sam I Am]

How could we possibly know your caloric needs, diet is half the battle (if not more)If you hit your calories for the day you don't need any cottage cheese.

If you eat to many calories you get cottage cheese thighs. :laugh2:

[HeavyBarrel]

If you eat to many calories you get cottage cheese thighs. :laugh2:You could!

[Wimbo]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.




http://i1209.photobucket.com/albums/cc400/canuckboysfan/High1.jpg (http://i1209.photobucket.com/albums/cc400/canuckboysfan/High1.jpg)

http://i1209.photobucket.com/albums/cc400/canuckboysfan/high2.jpg (http://i1209.photobucket.com/albums/cc400/canuckboysfan/high2.jpg)


Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.

Nice! Looks like you could have been an extra in the 300 movie.
Whatever you did worked great to develop your chest and shoulders, and great job keeping the body fat % non-existant. As good as your physique looks, it appears that your focus is more on creating a beach body than on training to be a football player.

The OP says he wants to play OT. I think his workouts (given his age) should focus around big, combo moves (squats, bench press, deadlift, pullups) along with plyometrics and core training. He should also do footwork drills (are you reading this, Marc Colombo?). I am sure his coach already has a postition specific training program he can follow.

[Sam I Am]

Lol. Dude. Pm me.

Do NOT listen to a majority of advice in here. Please, whatever you do.

http://www.flickr.com/photos/57910425@N06/5325499290/

http://www.flickr.com/photos/57910425@N06/5324890701/

Those are some pics of me in the summer of the 12th grade, if anyone wants to call me out.

Again to the OP, you're still young. But message me.

Do not PM him. He is Canadian. Nothing he says can be true! :laugh2:

[Seven]

start with half a gallon.

:lmao2: ...I spewed!! :lmao:

That right there is funny!!!

[HeavyBarrel]

start with half a gallon.

I failed to pick up on your obvious sarcasm me=fail

[Joshmvii]

Eat a lot and lift heavy. Also, get a different gym, because isn't Planet Fitness the one with the lunk alarm that will not allow members to deadlift? Deadlifts are a glorious exercise and nobody should be without them. Also, if you have a trainer who can teach you good form you should try to do power cleans. They're a great explosive strength builder.

[rkell87]

come back to the thread

[CanuckCowboysFan]

Nice! Looks like you could have been an extra in the 300 movie.
Whatever you did worked great to develop your chest and shoulders, and great job keeping the body fat % non-existant. As good as your physique looks, it appears that your focus is more on creating a beach body than on training to be a football player.

The OP says he wants to play OT. I think his workouts (given his age) should focus around big, combo moves (squats, bench press, deadlift, pullups) along with plyometrics and core training. He should also do footwork drills (are you reading this, Marc Colombo?). I am sure his coach already has a postition specific training program he can follow.

Thanks dude! Appreciate that. It definitely took lots of work!

And yeah, it was. I played football for two years in the 9th and 10th grade before I really got into lifting weights. I was never weight training to be a football player. Mostly for the chickas ;)