okay, you need to spend a few days reading posts in the training AND nutrition sections. THere are numerous w/o's listed as well as diet advice for gaining weight. Read for a week and get some stuff narrowed down and repost Quote: |
Originally Posted by skinny guy i currently play high school football and run track....i just started working out EOD 2 months ago....i think i have been doing decent for how little mass i have....ive gained 20 pounds on my bench....i am 6'0 ....150.....yeah im know im skinny as hell......but back on topic....first off what lifts will directly effect speed.....(such as 40 and 100m)and what percent should i do and how many reps.....basically im asking for a leg work out to increase my explosiveness and quickness......
second off.....my main concern more than legs is arms and chest...just like almost everyone else.....usually i start out my work out doing bench....since thats what i want to gain the most on.....i do 8X70 percent of my max 6x75, 4x80,4x 85,and 2X95.....then i do curls ...21's with 2 and a halfs on the bar, then 8 curls with 5's on the bar,6 with 60 pounds,4 with 65 and 2 with 70.......then up right rows.....2 sets of 10 upping the weight each time then one set of 8 upping the weight....then i do tricep push down.....3 sets of 10 with the same weight..... then lat pull down 3 sets of 10 upping the weight each time....then incline bench with the same reps as i do on bench....and thats all.....while this work out might not be intense or as extensive as all of you guys who are hard core veterans i guess its a start.....but what am i doing wrong....what lifts and reps should i add? should i change my reps and percents?....i want the maximum gain i can out of the time and energy i put into it.
also my left tricep is way bigger than my right....to the point where it makes my left arm look bigger......how should i go about fixing this....maybe i push down harder with my left arm??? should i just do skull crushers with dumbells???? or just use a bar??? or what.???
sorry for such a long post....and all help is greatly apprecaited |
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