my own routine?

[jd62]

for as long as ive been lifting ive had my football coaches putting me through weight routines to make me a better football player. but football is over and i want to continue lifting and growing. they had us doing insane workouts and no doubt overtraining. I've been doing their workouts for 4 years now, so ive never really had to do it on my own. I've been reading alot on here and there is so much contradicting stuff. Since ive been overtraining for so long would it be wise for me to hit my muscles once per week? I'm looking for mass at the moment. my routine that im started today looks something like this

sunday chest tris
2 sets 5 decline
2 sets 5 incline
2 sets 5 flat bench
2 sets 12 dips
2 sets 10 tri pressdown

monday legs
3 sets 6 squat very heavy
leg ext, leg curls
( no leg machines available, no machines at my weight room)

wednesday
back, bi's

thursday
deadlifts

a sketchy routine at best.
lil help bro's.

[Grizzly]

I can't believe I'm going to say this...you might want to stick with what the football coaches layed out for you. In comparisson to most of the garbage that is eschewed in bodybuilding circles, football routines typically have their shit together. If I were to guess, they had you doing lots of cleans, bench and squats, yes? If that is the case, don't fuck with a good thing.

What was it that they had you doing?

[AnimalMass]

I can help bud. First off - how old are you? How tall are you? What do you weigh? How much do you squat? How far down do you go? How much do you squat ass to ankles? How much do you bench? Military Press? Clean? Deadlift?

Answer those and I'll help out.

Matt

[jd62]

Im 18 years old, 6'0, 175-180 lbs, its kind of hard for me to say this but im not going to lie... i bench 220, squat ass to grass 300, clean 235, dont know how much i deadlift or military.

we did do alot of squats cleans bench but we would do aton of other stuff on top of that and then do agility training and then conditioning all right after one another. our muscles never had a chance to get big.

thanks for your help animal

[AnimalMass]

Man, you're relatively strong for your age and weight. That's nothing to be ashamed of. You a perfect candidate for doing my DFHT revisited program. Chekc it out here in the training forum. Feel free to aks questions you might have about the program.

Matt

[jd62]

good deal bro, thanks for your help