work out advice

[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

[thick]

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

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

[Biggriz]

Developing speed is directly correlated with lifting speed. You seem to be lifting like a bodybuilder....is that what you want to become??? If not you'd better stop immediatly! Bodybuilder training will ruin an athlete. If your an athlete it doesn't matter how big your triceps are.....but it does matter if they're explosive, powerful, have strength endurance, etc.
Sit down and try again. Tell me what you want to do and be specific. Please don't say you want to add 20lbs of mass and become a marathon runner.

[skinny guy]

thanks for some help and pointing me in the right direction.....i want speed and strength...that is my main concern.....no i dont want to be a body builder......and the reason im lifting the way i do...is because i was taught that way by hs coaches...that probably have little weight training knowledge.....no i dont want to become a marathon runner...i just want explosive speed......for 100 to 200 meters......not 5 miles or even 1 mile.....and yes i have read posts in the nutrition and training section......but i still dont understand what work out would be most beneficial to me.....while your saying most sprinters arent big....micheal johnson and maurice green are decent size....body builder size no...but pretty big and ripped...so i dont know if this helps you anymore or not.....but my main concern is strength and speed......

thanks again for your time and help

[Biggriz]

OK bro, I'll help you out. Just want to let you know I do this for a living, and don't like wasting my time if your not REALLY serious!!!
So, go to Renegadetraining.com and read the info there, and if you come back AND ARE SERIOUS I will write you up a program..Deal?

Also the more info you can give me about yourself the better I can tailor this program to you; your a sprinter?
ever done olympic lifts?
Training age?etc

[skinny guy]

thanks and no im not wasting your time...i really apprecaite that your willing to help some one who wants to learn.....yes im a sprinter...im 6' 150.....im 17 years old....never taken any suppliments.....ive hang cleaned....and have what i consider pretty decent form......squated......i will get all the info i can off the site you gave me....and thanks for your help....i just qualified 2nd for the district track meet tonight in the 200 meters......

[Biggriz]

Dude, hope you get this quick. I'm very busy as you could probably tell.
!!!!Get on ANIMAL MASS'S POST!!!!! He'll help!!!! If you miss out I'll still help you bro but you must give me time...Good Luck!
Tell me if you happen to get in with AM