Idea's needed

[Dark Genesis]

hey peeps

Ive got a couple of questions about a new training routine. I just started working a new job witch requires alot of physical labour plus i also do football training 2 nights a week on tues and thurs and a game on sunday. So now im gonna be sweating more and burning off more fat etc.

What would be the best way to keep gym training to gain some good muslce size. Im 6'4 and 90kg and i find it hard to keep size and im becoming very slim with all this extra work.

Should i train before my football training or after, or not even train the same day as football training. Now my eating times are screwed cause of work and i have no idea when i should be eating or what to eat or when to take protein shakes.

Any idea's???

 

[blackbeard]

try to schedule your workouts on non football days and treat football practice and games like as though they were cardio..as far as lifting try to keep lifting heavy as that is what builds and protects muscle when in a cal defecit.. take a look at PB's routine in the sticky about deads thickening the waist..its on page 6..as far as food you will need to try to get some pretein donw every 3 hours take shakes with you while at work since its prolly the easiest thing..also some good quick meals you can go to mcd's get some burgers toss the buns and of course no fries or a grilled chick are good as well..plus try to cook food the night before and take it with you if its possible..

 

[Mudge]

Caloric increase is the only way to defeat caloric expenditure.

 

[hornedfrogs07]

try to schedule your workouts on non football days and treat football practice and games like as though they were cardio..as far as lifting try to keep lifting heavy as that is what builds and protects muscle when in a cal defecit.. take a look at PB's routine in the sticky about deads thickening the waist..its on page 6..as far as food you will need to try to get some pretein donw every 3 hours take shakes with you while at work since its prolly the easiest thing..also some good quick meals you can go to mcd's get some burgers toss the buns and of course no fries or a grilled chick are good as well..plus try to cook food the night before and take it with you if its possible..

Why toss the buns? It's not like he's looking to go low carb here, IMO.



BTW, are you talking about soccer football or REAL football? Two entirely different types of practices involved here...

 

[pullinbig]

at 90 kilos i am guesing soccer.

 

[Insane_Man]

Maybe Aussie rules football.

It's fucked up, they have a round field!

 

[Dark Genesis]

yea soccer, so all running. My legs are fine no probs there about size after yrs of playing, im just shrinking upper body wise.

Cal defciet???

So i shouldnt bother taining in the gym when i have soccer taining?

 

[pullinbig]

weight trainig will help considerably. 2 x per week will do it. then when soccer is done add another day or two.

 

[Dark Genesis]

weight trainig will help considerably. 2 x per week will do it. then when soccer is done add another day or two.

2 days a week of weights will do??? So what will i train in two days, surely thats overdoing. Is that possible to get any muscle gains. I dont understand???

 

[pullinbig]

i have had great success and many others have as well on 2 days per week. here's an example of a 2 day split.

Day one:
Dumbell Bench Press or Bench Press 2 x 6
Dips 2 x 12
side laterals raises 2 x 8
heavy ab work 2 x 8

Day two:
leg press 1 x 20
Stiff leg deadlift 1 x 15
Wide Grip pull downs 2 x 8
reverse grip , narrow grip pull downs 2 x 8
wide grip straight bar curls 1 x 8 (dont cheat)

calves your choice 2 x 10

now here's the premise. all sets are done in such a way that you just barely get the last rep or two or that you need assisitance to get the last rep or two. if you get all reps in a set comforatably then it is a warm up and you need to add weight to the bar. if you are doing dips or pull ups and you get the reps easily then you need to hang some weight on yourself. make sure you stretch prior to working out and post workout as well. do plenty of warm up sets too. i believe i talked about this in the dead lift sticky.