Hey guy, I'm 15 and I play sports year round, Football in the fall, basketball for fun in the winter and baseball in the spring/summer.
I'm taking the basketball season of to lift and get in better shape for baseball and football for next year.
if you guys could help me by helping me create a workout plan for monday through friday that is probably my top priority.
Other things I'm looking for information and opinions about include: Whey protein, when to take it and how much... and just general information about lifting.
I'll use this template that i found from one of the stickys, if you guys need more information just ask please
* Goals - Increase my overall strength, speed, and vertical.
* Height/Weight - Around 6' 2" and between 200 and 205 mostly
* How much weight you are comfortable lifting with basic exercises for each group. Also include how many reps of that weight.
- I have a friend that i work out with so I can go hard on everything because he will spot me.
* Shoulders- Military Press or Dumbbell Press If this is like the seated dumbell press with your back straight up I did 35's today with a little struggle at the 10th rep on the 2nd and 3rd set
* Chest- # Push-ups, or bench press Push ups i can do around 30 in a minute, and bench 135 x 10 with ease, 145 x 10 fairly easily, and then 165 x 6 was my set today
* Legs- Leg Press. Don't really know, I kinda neglected squats during football :/ prolly 135 for 10 then 155 for 10 then 185 for max
* Arms- Bicep curls with an EZ bar 60 or 65 pounds
* Back- # Pull-ups, or Lat Pulldown ehhh only around 3 to 6 pull ups and lat pulldown i can do 120 easy and 132 fairly easy, struggle with 144
* Triceps- # Dips, or Tricep Pulldown Dont know # of dips but tricep pushdown i can rep 60 for 10 60 for 10 then 72 to 10
I havent ever really done dead lifts for reps, but 135 is extremely easy when i do it for reps of 6 for football.
uhhh other lifts that i do/ have done incline row with like 75 85 and 95 for reps of 10, leg curls and leg extensions for 200 ish pounds, calf raisers at around 250 to 300, military press is 150 easy 170 a little trouble, close grip bench (what does this work ouit?) i did for 115 then like 125 today
Some questions i have: My mom bought Whey protien powder, i just mix it with milk, how often should i drink this, pre post workout? And then is there anything else i should be taking/ doing to help?
Sorry if this kinda rambles and if you need any more info please just ask thanks
Hey there...sounds like you need a good basis before you go any further. Please read the below posts of mine to get yourself into proper position with where you need to be.
All of these things will answers your question entirely. Once you have got a good idea what you are going to do, go ahead and ask me anything else that you might have questions about.