AbouVZ

I'm a health fanatic and avid reader of this board so I thought I'd take the time to have you guys look at my routine and perhaps, throw me some suggestions.

Physique:
185 lbs, 5' 8'', 32 inch waist

Supplements:
I currently take GNC's creatine fiz feul, protein shakes, and a general vitamin

Diet:
I mostly eat food high and protein and low in carbs/fat

Routine:
Chest
Legs
Back/Triceps
Shoulders/Bi's
Repeat

I usually do around 5-7 excerises per muscle group depending on size/importance with 4 set of 8-12 reps

Goals:
I need to gain around 30 lbs and increase my overall strength while staying agile. I have walked on for a college level team and the position of fullback requires much more size!

Any suggestions much appreciated!

majik_6

Hmm, I'm not an expert, but from the looks of your sets/reps it looks like you may be doing definition or "burnout" sets instead of bulking sets. Your goal sounds like more of a mass building thing.

Usually, for mass and growth, fewer reps/sets with more weight, and for definition, more reps with less weight (and quicker breaks).

Also, there's a workout plan called the 10-Week Size Surge that is geared towards building great amounts of lean muscle, and I've always heard really good things about it (although I'm sure it's probably just a basic, high weight/low reps kinda thing with an emphasis on eating for size, while maintaing a healthy body fat level).

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stinkynutz

i got like 20 boxes of fizz fuel creatine from dollar store one time for $1.12 per box. they were being sold at walgreens for $30.00 a box at the same time.

but then i heard that that stuff was shit or bad for you or something. and the fact that they were getting rid of the stuff so cheaply kinda freaked me out. plus it wasn't as good as some other creatine products i've used.

i don't do creatine anymore, period. i just don't trust it as far as health risks go.

i only use Isopure zero carb now - it's 50g of protein per serving plus multiple vitamins and such.

tikki

Same here. It's not worth the risks.

If you want to bulk up, you need to get off the low carb kick. Carbs build muscle. Just pick some good ones (veggies, potatos, fruit, etc). Get a little fat in your diet (Peanut Butter, Flax Oil, etc). Carbs build muscle.

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Mael

the only supplements i think you should take are vitamins and protein if you aren't eating enough naturally.

lift heavy weights, low reps

i think you should change the way you split your weight lifting into
day 1: push day (chest, shoulders, triceps)
day 2: pull day (upper back, bi's)
day 3: leg day and lower back

fit abs into one of those days, and if you're going hardcore enough, do that cycle twice a week.

as fullback, i think the most important thing for you to strengthen will be your legs, so maybe do your legs on days 1 and 4, making sure that there's 48 hours between their workouts.

when picking your lifting movements, stick to no more than 4 for the big muscles, and 3 for the little ones. start out with compound moves and then finish with isolation movements.
if you need help picking some out, let me know, i'd be happy to help.

without steriods (which i'm very against using) you probably won't be able to put on 30 pounds before football season. if i were you, i'd worry more about getting stronger while putting on as much as you can.

water_boy1999

I agree with several of these responses. By focusing on heavier weights, and concentrating on 2 muscle groups per workout, and eating a balanced diet you should see results. You need to give your muscles time to rest and heal between workouts and feeding them will allow the healing process to speed up.

My routing is quite different, but then I am an adventure racer, not a football player:
Mon- Chest and Tri's in the morning/Run or Swim in the afternoon
Tuesday- Back and Bi's in the morning/Run or Bike in the afternoon
Wed- No workout in morning/Free afternoon to do any number of sports
Thursday- Legs in the mornings, followed by a run/Free afternoon
Friday-Typically shoulders and other neglected muscle groups/Run or swim in the afternoon
Sat and Sunday are rest days.

I typically do abs 3 times a week with light lower back exercises to equal everything out.
Good luck!

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mvassek

Like they have said go more for the heavier weights and fewer reps.

More importantly is the diet, eating correctly used to mean following the four food groups but studies now show that you should follow the food pyramid and eat a balanced diet. If you maintain a balanced diet based on the food pyramid you should not need any supplements and will still be able to bulk up.

The best thing to do is to spend the money for a good nutritionist or utilize the nutritionist at the gym you use to help you set up a healthy diet that will allow you to gain weight and also a maintenance diet after you reach that weight.

By eating a balanced diet you will be providing all of the things your body needs. Also remember that fat has a place in our diet you should try to get no less than 20% of your daily caloric intake from fat and an easy thing to use for fat calory is that each gram of fat contains nine calories.

Finally you must remember that genetics will play a big part in you bodies ability to gain the weight and to maintain a heavier weight specially while excersing, diet will have to be followed closely

Matt

Kaos

Good advice...there are 2 different types of carbs. Look it up and change your diet to include the ones that are good for your body.

I can't stress this enough...removing carbs totally from your diet is dangerous healthwise.