Working Out

[Logic]

My soccer season just ended and this is the first week I can start to work out after school. I have a bunch of friends who are going as well. Anyways, I went in today and realized I had very little Idea what I was doing. I ended up just beating up my body with a variety of exercises.    

    I had heard 5 days on 2 days off was good so my plan is to go every day after school. I would like to have a routine, but I do not know enough to create one. If someone could give me a link to a real good website or video that would be awesome. Also what are the small things I can do to increase results?

What I would like to know:

• Basics/common knowledge
• Little things that boost results
• Routine (When and What)
• When can I expect to see gains
• Anything else you think would be beneficial

Any advice is appreciated

[derekk]

Monday:

Squat - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple
Bench - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple
Barbell Row - 5X5 - Ramping up the weight to a top set of 5 - Equal to Friday's Heavy Triple

Wednesday:

Squat - 4X5 - First 3 sets the same as Monday, and the 4th set is the same as the 3rd.
Military Press - 5X5 - Ramping up the weight to a top set of 5
Deadlift - 5X5 - Ramping up the weight to a top set of 5

Friday:

Squat - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.

Bench - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.

Barbell Row - 4x5, 1x3, 1x8 - The first 4 sets are the same as Monday. The 5th set - Heavy Triple is 2.5% more than Monday's final set of five. The 6th set uses the weight from the 3rd set for 8 reps.


Explain The Progression Please!

OK, as we can see, the exercise selection is simple. The progression is what makes the program. At the most basic level, every week, you are aiming to increase your top set of 5 of Monday by 2.5% on Friday (done for 3 reps). If completed, this becomes your top set of 5 on the following Monday.

For example, if your top set of 5 on Monday for squats was 100, your heavy triple on Friday would be 102.5. On the following Monday, your top set of 5 would then be 102.5, and so on.

On Wednesday, for the Deadlift and Military Press, just try to increase your top set of 5 by 2.5% each week.

NOTE!
These small increases make the program. I highly suggest in investing in micro-plates (1.25 lbs.), or going to home depot, getting some chains+hooks, and rigging something up to put on the bar. This seems like a pain, but you will be able to progress for a much longer period of time by making smaller jumps in weight.

Now, back to the progression. Obviously, if you simply start the program at your 5-rep max on Monday, you are bound to fail early in the program. You must give yourself 3-4 weeks to get back to your maxes. Madcow recommends setting it up, so that in 4 weeks after starting the program, you are back at your starting maxes.

This means about 10% (2.5% a week X 4 should put you back where you started). The beauty of the program is that when you reach your starting 5-rep max in week 4, you will be much stronger and will be able to handle it much more easily than before.

The Sets!

Now, we must explain the "ramping" of weights for the sets. 5 sets of 5 reps includes your warm-up. You ARE NOT doing all 5 sets at the same weight. Generally, you want to increase the weight by 12.5% on each set of five, up to your pre-determined 5 rep max for that week. REMEMBER - If you are in week one, you will be working up to a top set of 5 that is 10% below your current 5 rep max.

Now, we must remember that 12.5% will not always give us a "perfect" weight. Somewhere between 10-15% is the desired increase in weight. To do this, take your top set of five, and work backwards by subtracting 12.5% of it. This will give you your 4th set. Subtract 12.5% of the 4th set, and you have your third set, and so on.

For example, if your top set of 5 for squats for the week is 200, your five sets would be:

5X120
5X135
5X155 (Rounded up from 153 - If you have micro plates, it would be 152.5)
5X175
5X200


There is a good routine you can follow, I can give more advice if I know your estimated bf%, height, and weight



edit: and btw, what position do you play, what level?

[DanZy]

That's a pretty decent routine to start with, a little lacking once you progress though, you need to throw in some weighted chins and possibly dips as well. Also you should not be deadlifting 5x5. Deadlifts are best trained with singles, doubles and triples; not for reps. Finally it's a little too mathematical, your strength won't increase in such a linear fashion so don't be bummed if you miss a lift here and there.

Yeah we need more info about you to say anything about diet etc

[Logic]

I play striker or outside midfield. My high school team lost in the state championship Saturday. I also play club and we have gone to regionals couple times.. although we are from Vermont so it isn't that impressive. We did advance though one year. beat Virginia which was sick.

anyways I have a high metabolism so I have never really had to worry about what I eat.. my body fat percentage is something like 6%.. It is hard to remember.. I am 5'10'' and 135 pounds.. I am 17.. I have always ate pretty unhealthily but I am planning on going all out on this so if you feel it will be beneficial I'll change my diet

Also take tuesday and thursday off?


Oh and what is your guys take on supplements like creatine and whey protein

[DanZy]

Okay first I'm doubting that you're at 6% body fat, that's near on contest-ready professional bodybuilder-like.

You need to change your diet and start eating proper food, a little crap here and there is fine but you're better off eating good, healthy food. You're going to want to eat a high protein, moderate fat and carb diet. Get your protein mainly from meat and eggs, ensure the majority of your carbs are complex but don't be afraid of eating things like potatoes and rice post-workout, finally get your fats from the meat you eat as well as things like olive oil and avocado.

Creatine is the only supplement that delivers on what it promises, buy monohydrate as it's cheap and effective.
Whey is nothing more than an easy way of hitting your daily protein numbers

[Logic]

Can you give me some examples of meals

[DanZy]

Dude there's far too many to mention. Keep it simple. A plate of rice, some good lean chicken and decent veg like broccoli is awesome. Chili is also great.
Eat whatever you want as long as you're getting in a good amount of quality protein as well as hitting your fat and carb requirements

[Logic]

Ok word, thanks for the help

[derekk]

I'm 5'5" 135lbs at 7% bf, so i'd imagine your between 7-10%


but, anyways, I suggest you just follow the routine I posted above. Ain't nothing wrong with adding 2 extra reps for deadlift.

i just got back into soccer around 2 months ago. been training almost everyday at home by myself, played a little rec to get used to the sport again. I'm progressing really well. After a year of boxing, winning state olympics, and working harder than I ever have in my whole life, I feel I can become really good really quick because of how well my work ethic is. Now, I'm actually able to shoot & pass with both feet, and juggle pretty well. I just really need experience and have to work on trapping more.

I'm aiming to play striker for my school's jv team this season, so hopefully that'll work out. I was recruited to play for a traveling team, but unfortunately it's very expensive & my parents did not want to sign me up.

any advice you feel you should offer me before the season starts?

[DanZy]

Dude there is a massive difference between training deads with 5 reps and single, doubles and triples. There's a reason all the world's best strength coaches only train deads in those rep ranges

[Logic]

If I could give you one tip (especially for people just starting) it would be to execute every decision you make on the field with immense confidence. Even if it was a bad decision, if you do it with decisiveness and confidence it will almost always work out. With confidence comes taking risks. Especially as a striker you want to have the confidence to take risks. Like taking on the last defender instead of passing it off.

Other than that though I would just advise to keep working on your touch with the ball. Also Watch some soccer games on TV or you tube to start and get an understanding of the game. And really watch what the strikers do off the ball. Good luck man

[derekk]

thanks. legit advice.

Nov 6, 2013 20:27:04 GMT -5 DanZy said:

Dude there is a massive difference between training deads with 5 reps and single, doubles and triples. There's a reason all the world's best strength coaches only train deads in those rep ranges

danzy sounds confident, so listen to him. he knows a lot more about lifting than I