Question by GDupFROMthaFEETup: Can someone give me a good weight training program, to build muscle mass?
I’m 15 and need a good weight training program for football.
Best answer:
Answer by D’tagapayo
For football you should probably stick the the power exercises as your focus but train like a bodybuilder because any extra muscle you have will help you in hand to hand combat on the field. I know this from an all state nose guard that out weighted me by a hundred ponds, pounding on my head everyday and trying to drive my in the ground like a stake.
What are the best exercises for a beginner?
Squat, Barbell Bench Press, Pull Up, Seated Military Press Dead Lift, Incline Dumbbell Press, Bent Over Barbell Row
These exercises are considered the best because they are compound movements that involve moving a lot of weight while recruiting many different muscle groups. These are the types of exercises that will make you grow, not concentration movements.
How many sets should I do per exercise?
Some suggest that once the muscles are thoroughly warm (after performing a couple of light-weight warmup sets) you should do one all out set to failure. Others suggest that you should perform 2 to 4 working sets to failure for each exercise.
Almost everyone can agree that if you end up doing 30 sets for any individual body part, you are definitely overtraining (assuming that you take these sets to failure) or just wasting your time (assuming you don’t take these sets to failure).
How many repetitions should I perform?
When warming up you should be able to complete more than 12 repetitions with ease. On sets that are taken to failure you should fail at some number less than 12 repeptions and greater than 5 repetitions. If you can do more than 12 repetitions on your working set, then the weight should be increased. Remember, there are two components to building mass – the load placed on the muscle and the time under tension.
On the other hand, as Andy Austin used to say, “lots of muscle has been built with singles all the way to 100 rep schemes.”
How many times per week should I lift?
Some beginners make fine progress training the entire body three times a week, a Mon, Wed and Fri routine, for example. Other beginners require more recuperation time and make gains training the entire body only once per week. People differ and so do individual muscle groups. Some muscles can be trained more frequently than others. Find a routine that is comfortable for you and allows you to make progress. If you aren’t making any progress consider the possibility that you are overtraining (quite common) or even undertraining (less common).
Should I be concerned about the amount of weight I lift?
Initially, no. The most important thing for a beginner is to learn proper lifting technique. However, the basic principle of getting larger through weightlifting is progressive overload. You must increase the weight (load) so that the muscle will be forced to adapt to the increase in stress.
Bouncing and moving the weight too quickly will not stress your muscles into growing and it will likely stress your joints unnecessarily. Remember, that for bodybuilders, the goal is not to lift the weight. Weightlifting, for bodybuilders, is merely a method to stress the muscles. A bodybuilder should work the muscle, or muscle group that the exercise focuses on, not try to heave the weight up by any means possible. There is a difference between lifting a weight and working a muscle, although it basically comes down to using proper form and technique. For example, if your lower back becomes stressed from doing biceps curls, you should consider paying more attention to working the biceps, not trying to get too much weight up by throwing out your back.
Comparing yourself to other lifters is also unnecessary. Everyone starts at a different level.
See this website. It’s hosted by a large group of very serious weightlifting and bodybuilding types. You can learn a lot if you’ll just take the time to read.
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