in need of good workout program

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posted by gymrat42

i played college football for 3 years and have to stop because of concussions, i am a very competitive guy and am looking to maybe get into bodybuilding or at least just transforming my body. I know how to lift, been doing it strong for the past 7 years. Just wondering if anybody can help me out with ideas for intense workouts that will get me ripped. For football we usually would lift 4-5 times a week with cardio/conditioning for about 45 min/ 3-4 times a week. I know football lifting is different than bodybuilding lifting. Any advice would be very appreciated. Thanks alot

posted by ForemanRules

Getting ripped is all about diet. Post your exact workout now so we can see what you are doing and how it is workoing for you.

posted by gymrat42

i know getting ripped is all about diet, and i do eat good. I am trying to bulk up right now since i lost a bit since football has been over. Then i will cut down.

Since i am not the most knowledgable with bodybuilding workouts, i have been doing this workout for the past couple of weeks and i am getting gains in stregnth but not much in size yet. I know it takes time.

This is an 8week program. The days are set up with same muscles being lifted on mon/thur and tue/fri. Reps will go down with weeks, starting with sets of 12 and working down to sets of 4 at end of program.

Mon/Thur is Chest/shoulder/back/traps day

Chest: flat bench
Incline Press
Decline Press
Flys (swith b/w flat and incline).

Shoulders: Overhead Barbell Press
Upright Row
Front/ Lat raise

Back: Bent-over row
Lat pulldown
reverse-grip pulldown
Seated Row
DB row

Traps: Barbell Shrug
Dumbell Shrug

Tue/Fri is legs/calves/tri's/ bi's/ forearms

Legs: squat
leg press
RDL
Leg Extension/ Curl

Calves: Standing claf raise
seated calf raise
leg press calf raise

Tri's: Close-grip bench
Tricep pushdown
overhead DB extension
kick-backs

Bi's: Barbell Curl
Preacher curl
hammer curl
seated incline curl

Forearms: Reverse-grip curl
wrist curl
reverse wrist curl

I do abs everyday, and cardio as much as i can.

Thanks for any advice given.

posted by cwshorns

how long are these workouts taking you? Seems to me you are going to exhaust yourself really quick! i would try breaking my routine up more if i were you, not doing so many bodyparts/day or at least if you want to go this route, try doing your pushes and pulls on seperate days. I'd still break it up more than this though. You'll get varying opinions here, just try and see what works best for you...

posted by gymrat42

each lifting day usually takes me b/w 1 1/2 to 2 hours. I do three sets of each. I push my self to the limit so by the end of the workout i am beat but the gains are coming. Like i said, i am pretty sure i should be doing more reps continuously since i am working more for a bodybuilding look but i am still trying to work out of the football lifting phase, been part of my life so long. I am open for all suggestions, thanks for the advice.

posted by cwshorns

ya, you definitely need to try to bring your workouts down to an hour max, doing more harm than good going any length after that. If you're set on sticking to this type of routine dont do as many exercises per body group.

posted by ForemanRules

Ok this is not a good workout, you have 3 basic choices IMO. Upper/lower split done 2x a week or push/legs/pull or a total body workout. If I were you I would do the upper/lower split.

upper 1 100% push volume, 50% pull volume

BB bench
DB incline
military press
BB Rows
lat pulls
Dips or CGBP
DB curls

Lower 1

squat
lunges
SLDL
calf raises

off
off

Upper 2 50% push volume, 100% pull volume

DB bench
DB military
DB rows
pullups
skull crushers
ez-bar curls

Lower 2

Dead lifts
Leg press
calf raises

just a quick example.

posted by ForemanRules

delete post

posted by cwshorns

bump foreman, id stick to the upper/lower split, you might try them out, and like i said, see what's going to work best for you. But i'd definitely quit the workout you're doing now

posted by gymrat42

thanks to both of you for advice. Should i be doing more sets/ reps?.... and/or is doing one body part a day a good idea too?

thanks

posted by cwshorns

great question, that's where you're going to get varying opinions. Foreman goes against one bodypart/day where it has worked for me in the past. the most i do is 2 bodyparts/day when i get tired of the 1 bodypart routine. But, truly, it's going to be what works best for you. I played D1 ball, as well, and we would do multiple bodyparts/day but it was geared more towards strength and explosion and that's not what i'm looking for now a days.

posted by JDIESEL

i like doing two bodyparts per day and each one once a week. but when u do legs i would recommend just doing them by themselves.

posted by gymrat42

two bodyparts a day sounds good. what should i be doing with number of sets and reps. I know with football its more shorter reps for stregnth and more explosion.

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