Looking For A Weight Lifting Program For The Summer

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wazawski

Member
Now that I'm home from college, I have started using the equipment that wasn't getting used in the basement. Down there I have a bench press and a Body-Solid home gym. Just wondering what a good routine would be to gain the most muscle/weight while I'm home. Anyone who is doing the same, what is your routine like? The number of days I can work out isn't really a huge issue cause I get off of work pretty early. Just need to know what muscles to work each day ect. Thanks
 
ive been training alot recently for wrestling you could pm for various routines i have for weight cutting spot cutting muscle gain endurance gain etc
 
my ski coach gave my team a 21 page training packet for the summer that involves excercise 6 days a week...our team will kick ass though
 
what about number of reps? should you lift a certain amount of wight so that you can do 3 sets of 10 reps? or do you want to lift more weight so that you can only do about 5 reps?
 
i have two summer programs

1. with the school and football (pretty much the gayest program ever)

day one

squat work up to 3X5 max

bench same

clean same

day two

squat work up to 3x5 max adding weight from previous time

over head press same

chin up same

day three

squat same adding weight

bench same

dead lift 1x5 max

MY home workout on opposite days

tuesday

bench (incline decline regular)

bent over row

RDL

preacher and reg curls with curl bar

thursday

tricep extension DB

ab workout

any sort of back excersise depending on how i feel

i strongly suggest protein and creatine

i take nitrotech hardcore

cell mass and no xplode
 
aberobic excercise is most important becuase the most important muscle is the heart (=
 
I take nitro core by optimum nutrition. It has high levels of essential vitamins 5 differnet types of lipoprotiens also has digestive enzymes
 
although i dont agree with everything that your football workout is having you do, it hits on the best exercises for putting on muscle: squat, bench, deadlift

these lifts will put on weight for you along with eating enough. do these as your main exercises. dont waste your time with curls and all that "i want to look good for the girls shit". i have been following a squat/dead/bench workout for a few years and have seen great improvement in my entire body. if you want more help message me
 
Monday (Chest & Abs)

Bench or DB Bench 4X10

Incline or DB Incline 4X10

Cable Decline

Push Ups

-Regular Max Out (One Set)

-Triangle to Regular 3X30

-Incline Pushups 2X30

Machine Fly 4X10

Cable Incline Fly 3X10

Cable Decline Fly 3X10

Dips (Chest focused)

Abs (30 min)

Tuesday (Back, Shoulders, & Abs)

Pull Ups

-Wide Grip 2X20

-Mid Grip 2X15

-Close Grip 2X12

Reverse Fly 4X10

Lat Pulldown 4X10

Low Row Machine 4X10

DB Bent Row 4X10

Front Raise 4X10

Side Raise 4X10

DB Shoulder Press 4X10

Abs (30 min)

Wednesday (Arms, Abs)

Tricep Kickback 4X10

Tricep Overhead Press 4X10

Skullcrusher 4X10

Tricep Concentration Press 4X10

Tricep Cable Pulldown (Rope) 4X10

Alt Bicep Curl 4X10

Hammer Curl w/ Incline Bench 4X10

Preacher Curl 4X10

Bicep Concentration Curl 4X10

Curls with Squat Bar 3X10 normal, 2X10

w/ static holds

(Abs 30 min)

Then start the cycle over baby.
 
rippetoe's on forum.bodybuilding.com. look it up

i did it and now i'm jacked as shit and can beat the shit out of probably 95% of the people i meet
 
just remember that just working out isnt gonna get you big, you gotta eat right and get a good amount of sleep. Oh yeah one more thing, eat ALOT of food.
 
some people on my soccer team said it helps, but i took it once and felt like i was going to have a heart attack (specifically for no xplode). as for protein shakes and things like that, every little bit helps, but you're not going to see real dramatic changes right away, if at all.

for my summer soccer workouts i have a three day rotation of upper body lifting, lower body lifting and then running/plyos. and then i do 20-30 minutes of core (sit ups, push ups, planks, etc.) every day.

i've found that if you want to gain muscle mass, the best set/reps is to do four sets of 10, 8, 6, and 4 reps with increasing weight every time. start with something real easy and end with something you need a spot for. thats just me personally though, and i know for other people its different. if you're looking at it from a strength or endurance perspective, mix it up between 3x10 and 2x15.

just make sure you work every muscle group 2-3 times with different exercises each time you work out (i.e. do bench, inclined bench and push-ups) and you'll see results no matter how many sets and reps you choose to do.
 
Place feet in ski boots. No socks. Buckle boots as tight as you can go.

Place skis on backpack. Put backpack on back, and secure straps.

Run up the largest paved hill in your town. Make sure to do it naked, as clothing often interfers with the training regimen.

I personally can attest that this will make you the most ripped man. EVER.
 
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